The Manly “Pelvic Muscle” That Drives Women Wild!

October 15, 2007

As a man, you were born with a muscle that drives women wild. When a woman sees a nice one she gasps in excitement. Women talk about this area of a man’s body quite a bit…but most men don’t realize it.

Dec 2016 Update: Click Here to get my FREE 5 day email course “Fitness With Style” (How I coach runway models to Increase Definition Without Adding Excess Size).

It is almost taboo to talk about in fitness circles. No…it’s not “that” muscle. Get your mind out of the gutter!

six pack abs
[Antonio “Flashes Some Skin” Whenever He Hitchhikes]

I’m Talking About The Lower Abdominal and Hip Region

Women love the area of a man’s body where the lower abs meet the hip flexors. This forms those “V” shaped lines when a man is at a low body fat level and has good ab definition. I think women love this, because it shows that a man is in great shape. You can’t just lift weight and gain a bunch muscle to get a good “V”…you have to get to a low body fat level as well.

Crunches Aren’t Enough to Develop This Area

You probably can get a decent 6 pack from crunches, but crunches don’t do enough for the entire torso in my opinion. I prefer “planks” over any other type of ab exercise, because they involved stabilizing the entire abdominal region. Planks really help develop this area, because you have to tighten both the hip flexors and lower abs to stabilize yourself in plank position.

Here is a Good Plank Video

This guy demonstrates doing planks on an exercise ball. You can do these with your elbows on the ball or just with both elbows on the ground. Try to time yourself to work up to 2 minutes. Two minutes doesn’t seem like a lot, but believe me…it is a LOOONG two minutes.

Work Your Obliques To Create a Better “V”

Most people work their obliques by doing “side bends” with a dumbbell in one hand. Please…do Not do this exercise! When you perform a resistance exercise that involves a positive and negative movement, you have the strong possibility of increasing the size of that muscle. You don’t want to increase the size of the obliques at all! Isometric contractions are better for toning a muscle when you don’t want an increase in size (I’ll do a full post on this in the future). The best isometric exercise for the obliques is the “side plank”.
Side Planks

Note: All you are basically doing is holding that position for as long as possible and then switching sides.

Running Seems to Define This Area Very Well

There is a bunch of different types of cardio that burns body fat, but running seems to have the greatest impact on the muscles of your torso. You see, when you run all those small muscles have to contract to stabilize the pelvis. When you are on an exercise bike, the seat stabilizes your pelvic area…there isn’t any need for those muscles to engage because everything is stable already. Running stairs or sprint intervals, seem to really tighten up the ab region very well.

Dec 2016 Update: Click Here to get my FREE 5 day email course “Fitness With Style” (How I coach runway models to Increase Definition Without Adding Excess Size).

Obviously You Need To Be at A Low Body Fat Level

You need to follow a proper diet and hit cardio hard to burn off that stubborn body fat. I recommend a combination of interval training and steady state cardio to burn off all of that excess fat. Here is a post I did on this subject: Balancing Steady State Aerobics With Interval Training

One Final Tip…Quit Hiking Up Your Pants So High!

I am not someone who recommend sagging your pants, but wear your jeans on your hips…not at the level of your belly button! If it is summer time and you are at the beach, same deal…wear your shorts at a little lower than hip level. Tying the string super-tight and cranking the shorts up high is a bad deal…I’m just trying to help you out!

Important Message: Although this site has received 25+ million visitors, I am starting from scratch and abandoning it. This site is dated and old school looking, terrible to read on mobile, etc.

It's like a Ford Pinto compared to my new site...which is like a Ferrari. Click the link to head over to my new site.

Starting Over...R.I.P. Fitness Black Book!


Thanks for reading all these years!



 

----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

{ 53 comments… read them below or add one }

C October 15, 2007 at 11:30 pm

That is the absolute truth, Rusty. When I see a man with that kind of muscle definition, my clothes get dangerously close to falling off!

It’s kind of like a treasure map, pointing directly into his pants.

Michael October 16, 2007 at 12:20 am

HEY, i love your site, real informative and the articles are great.

i started to follow your 1 meal a day plan and toning strategies and i’m seeing some results…but my bodyfat is still not optimum…do you think i should just stop doing any weights and just cardio? until i get lean enough then start doing some weights again??

btw your planks is pretty good..i can see some definition now (damn bodyfat..) but i’m wondering is there a way to add alittle mass to them so they stick out alittle more? or is this just a bodyfat issue?

admin October 16, 2007 at 2:02 am

C,

Yep…never met a woman turned off by the “V”…all women love this.

Note: See guys…forget benching 315 pounds! You want results with desireable women…focus on this type of muscle tone instead!

Rusty

admin October 16, 2007 at 2:07 am

Michael,

Keep doing the weights, because you will want to see the tone when you are leaned out. I would mainly focus on getting really lean for now…you will see good abs at a low body fat level.

I am glad you enjoy the site. I do my best to keep it entertaining while just focusing on developing the “Hollywood” look.

Have a great one!

Rusty

katrina October 16, 2007 at 4:39 am

Rusty,

that picture is yummy! and yes, i think that V is really What Women Want 😛 haha

Kat

Tyler Durden October 16, 2007 at 11:29 am

Another good article to keep readers motivated!

By the way i’m a bit confused…you encourage us to train our abs but you’ve said it’s kinda waste of time since everyone already has a nice six-pack but hidden under a layer of fat.
I guess it’s worth doing crunches only when you get down to really! low BFL where you actually see some of the results!Right?
I hate to see when seriously overweight people doing hundreds of crunches to develop a six-pack.

admin October 16, 2007 at 1:22 pm

Tyler,

It doesn’t hurt for people to work their abs a bit when they are overweight, but maybe 5 minutes worth of work twice a week. The rest of their time is much better spent on cardio, interval training, etc.

Once they get to a low enough body fat percentage to begin to see the abs, they can bump that up to 10 minutes 3-4 times per week.

You are correct though, abs are largely a result of low body fat.

Cheers!

Rusty

admin October 16, 2007 at 1:25 pm

Kat,

Glad you like it! I try to balance out the “sleaziness” factor between girl and guy photos. Naturally I’m going to put more photos of women up, because I just can’t help it…but I try my best to be fair.

Rusty

Jonneh October 16, 2007 at 3:29 pm

Tyler –

I hate to see very overweight people breaking their backs on the hard ground, trying to do 50 crunches. It’s just such an awful picture, you know? I completely agree. They do all that work, and barely see a result at all. The result that they DO see (if any!) is a tad bit off weight loss that could’ve been achieved by cardio in less than half the time they spent on crunches (as Rusty has now convinced me of)!

I never really knew how important running was until I came across this site.

admin October 16, 2007 at 4:12 pm

Jonneh,

I was trying to find a good Rocky video, so I could show him running…just to reinforce the “running” comment you made.

While I was searching, I found the funniest Rocky video ever! I do have a post on training like Rocky with a bad video, but this one is WAY worse.

Before Brokeback Mountain, There Was Rocky!


Please forgive me everyone…I’m a BAD person for putting this up on my website…LOL!

Rusty

PS: The last 30 seconds are so funny it makes me cry!

damon October 16, 2007 at 5:57 pm

hey rusty i was wondering what you thoughts were if you feel your shoulders are to wide and how to make them more narrow same problem with the back? any suggestions

Jonneh October 16, 2007 at 7:07 pm

Rusty –

I am so ashamed from watching that.
I feel dirty. I think it’s time for a nice long shower…

admin October 17, 2007 at 1:12 am

Jonneh,

I’m sorry…I really am…I couldn’t resist. It is so terrible! I should warn people!

Rusty

Michael October 17, 2007 at 1:54 am

hey rusty, thanks for the feedback..but i’m alittle confused, you said keep with the weights but also aim to get real lean…so does that mean something like a ratio of weights and cardio ..2days weights to 5 days cardio?

i play basketball so getting a low BFL will help me jump higher :)..but i’m still having troubles…i should really find out my BFL some how 😛

admin October 17, 2007 at 2:29 am

Yeah…you have the right idea. Hit the weights 2 times week and put more of a focus on cardio for now. This will make you a better athlete…especially for the sport of basketball.

Throw in some jump rope work for cardio at least some of the time to assist in gaining in verticle leap.

Here is an outline of one I have on this blog:

Jump Rope Workout

Rusty

admin October 17, 2007 at 2:34 am

Damon,

I don’t think there is anything wrong with wide shoulders. It is a masculine feature that women love.

Consider yourself lucky!

Rusty

Michael October 17, 2007 at 3:22 am

hey rusty, thanks! i’ll consider your advice…

one more thing..the shop i’ve been going to, to get my protein..they sell this stuff called HYDROXYCUT and it supposed to help you lose weight and get ripped…any thoughts?

admin October 17, 2007 at 1:15 pm

Michael,

HYDROXYCUT use to have a different formula that did work. It was called the ECA stack. What that was, was ephedrine, caffeine, and aspirin. This combination works extremely well at burning body fat, but people were abusing ephedrine and a few people died from it (not Hydroxycut…someone took too much of a similar product).

The FDA now has made this type of formulation illegal. There were several companies that used this formula in the 90’s (like Herbalife)…but you can’t really get this anymore.

What HYDROXYCUT is doing is kind of sleazy, they are pointing to the good results people got before they were forced to change the formula.

I wouldn’t recommend it.

Rusty

john October 17, 2007 at 3:16 pm

rusty, I would like to see an article related to eating and recovering when one gets a bad ass flu, since it’s that time of year, then subsequentley how to get back into a training regiment.

admin October 17, 2007 at 4:27 pm

John,

Yep…I’ll put that on my list…thanks for the great idea! As soon as I write my post I expect you to elaborate. Just please don’t write about “yellow stools” like you did in my Side Effects of Alli Diet Pill post. I almost vomited…just kidding…great tips.

I like it when you guys expand upon the posts like this. I don’t pretend to know everything about every aspect of health. I know what it takes to get a “Hollywood” style physique, but all input on the topics I write about is greatly appreciated.

Thanks for adding so much to this site!

Rusty

CaRtz November 17, 2007 at 2:29 am

Hi Rusty,

Can I start doing planks even if my body fat percentage is still at 15% or should I wait till i hit the 12% mark before doing it?.

CaRtz

admin November 18, 2007 at 2:56 am

Catz,

Start doing planks immediately. After 2-3 months, this exercise actually becomes more effective because of the stronger mind-to-muscle link you will acquire over time.

Rusty

Charlie November 29, 2007 at 3:41 pm

you say “You don’t want to increase the size of the obliques at all!” Why not? I am already very skinny, should I not try and grow a more defined V by increasing the size of my obliques? Also, what will happen if I do exercises which aim at losing fat in an area where I HAVE NO FAT?

admin November 29, 2007 at 10:07 pm

Charlie,

Large obliques aren’t responsible for the “v” area. It is low body fat combined with toned abdominals, obliques, and hip flexor area. Also you can’t “spot target” which area of your body you will lose fat from. Your body will lose fat all over your entire body when you burn body fat.

If you are skinny, what you need to do is gain strength and create strong contractions to tone the muscles on your body. If you are just starting to lift then after 6-12 months you will see a noticeable increase in muscle definition as you gain strength and increase the mind-to-muscle link to the major muscle groups.

Hope that helps!

Rusty

Anon. February 18, 2008 at 7:41 pm

Thx so muxh i wanted to impress some girls and I HOPE thses will work! I haven tried them out but i hope they work! 🙂

jeremy April 29, 2008 at 6:58 pm

thanks bro!… ive tried the plank and side plank and i can really feel the muscles tighten! now i can finally get started on my 6 pack

Bonnie September 28, 2008 at 8:34 pm

Actually not all men look good with this muscle, especially when it’s too defined (I don’t mind it too much if it’s not a gouged out space between his pelvic bones.) I, personally, think it looks weird. I have found very few men I like this on. (One of the few today at Bodybuilder.com) But, who knows, I might learn to like it if I can get my hubby to firm up… 😛 😉

tony February 12, 2009 at 6:48 pm

i laughed so hard at that comment, its what we all working for haha

tony February 12, 2009 at 6:57 pm

sorry that was in relation to ‘C’s comment up top, first visit of the site, great advice all round cheers

mat February 21, 2009 at 7:22 pm

Hey Rusty I’m a first time poster,
Just read some of your articles on abs and water retention and it sounds like you have some great techniques. I’m a teenage guy who was fat for the first 15 years of his life (like 30-35 pounds overweight) but still participated in cross-country, track, etc. I just ate a TON of crap all the time. Then last summer I made a big mistake: dropped 45 pounds from running long distance, but did not eat hardly anything. Needless to say I lost most of my muscle and retained a “skinny-fat” composition. So here I am, age 16 6′ 0” 139lbs and a lot of determination. I’ve been able to put on about 5 lbs of weight (from 131 to 139 after I realized my mistake last summer) using protein powder and eating healthy whole foods while running 5ks 5 or 6 times a week (i like running in case you haven’t noticed). I guess my real question here is, how can I get that “fit” look without being a muscle monster or a antisocial food nazi? Advice is greatly appreciated.
Mat

mat February 21, 2009 at 7:23 pm

my bad i put on about 8 lbs. (am i going crazy? 131+5 only equals 136! haha)

admin February 22, 2009 at 3:24 pm

Mat,

Aim for gaining strength in the 3-5 rep range, while staying lean. The higher reps build that pumped up “fluffy” bodybuilder look, that I recommend you avoid. Strength training and tough cardio intervals (HIIT) is your route to the look you are looking for.

Rusty

tulsa28 March 20, 2009 at 3:57 pm

I love this “V” on men! I want one too, its there just have to lose a little more fat! Pink has a really defined V too!

john June 2, 2009 at 10:05 am

Hey Rusty i just wanted to know what type of workouts you recommend someone do other than planks to build up on abs and please list them out. sorry to bother you about it its just that i started working out again recently and i can see my abs but i just want to know what else i can do to make them a little bigger while i am concentrating on losing more bodyfat. Thank you

rex August 14, 2009 at 12:46 pm

Hey planks are good, but definition is primarily a component of low body fat. The dudes in the videos dont look anythink like the model at the top. No matter how many planks they do they would need to get at around 8% bodyfat to do that.

C2H5OH September 3, 2009 at 1:22 pm

Are the muscles of the guy on the top (Antonio) possible with just planks and breath of the dragon? I just can’t believe

nick September 23, 2009 at 6:47 am

All these workouts sound good but do u recomend n e thing 2 lose the moobs a man gains from being a lil chubby and what’s the best type of food or meals 2 aid ur training
Cheers nick

Elliot Wilson September 28, 2009 at 3:30 am

For the past while my main abs exercises have been sit ups and ab wheel roll outs and maybe doing side blanks every now and then. Just wondering if you would put ab wheel roll outs into the same category as planks?

Lester March 12, 2010 at 2:15 am

is there a routine for this.

can this be done everyday, or should there be rest periods?

Miss Jones May 1, 2010 at 6:47 pm

What is that V muscle called?

Different Nick July 1, 2010 at 4:39 pm

Rusty,

I have been running xc at my school for a year now and our coach has us do crunches at every practice. My upper abs seem to be much larger than my lower abs. is there any way to fix this?

TJ October 2, 2010 at 3:32 am

A year ago I had no idea that women went nuts over this line of muscle definition It was first pointed out by a female friend who pointed to a photo of a shirtless Mario Lopez. I figured that was never attainable for me.

In January I started eating better and eating less – cutting a lot of fat out of my diet and excess calories…nothing horrendous, but enough so that I could feel better at the end of the day/week. In April I started running. I had not run since HS (20 years) and even then it was 1-2 miles max. At a slow pace of 9:30 – 11 minutes/mile, I worked my distance running up from 1-2 miles til I could run a 5K, then a 10K and did some other shorter run races – 4 and 5 milers before taking on a half marathon in September. My time at the gym was minimal…but just enough to keep some definition and keep from getting too small and weak in my shoulders and upper back and arms. However, I was attending my mat pilates class as many days a week as I could afford – she taught 4 classes so I would make it to at least 1, sometimes 4/week. We always did a lot of plank and oblique exercise that I guess must have contributed toward developing this V, although I didn’t even realize it.

By July I had the pelvic V going on and my gf was taking great notice (she says it “drives her crazy”), as well as some other female friends whom I was running with. I’m 37 and at 6’4″, I had gone from 215 lbs in Jan down to 185-190 lb range (this varies daily depending on how much I ate and ran in the last 24 hours) by the end of August…maybe even earlier, but I spent all of July and August on the road and didn’t step on a scale (or go o the gym, or take pilates class…it was just running, some push ups and good diet for the summer) and my girl can’t keep her hands off me if I’m walking around with my shirt off and jeans or shorts low on my hips. Needless to say, I’m a happy man and wish I’d discovered this earlier in life, but better late than never.

TJ October 2, 2010 at 3:40 am

Oooops..Conclusion is…I think that the running and diet are the two biggest components to achieving this if you are a few pounds overweight…both will contribute to the fat loss and the runing to the definition. The other things will help enhance it, but it’s got to be visible first.

alexander December 10, 2010 at 10:11 am

Really great tips Rusty.Is there an isometric exercise for the serratus anterior?These muscles also seem to bulk up and i was wondering if there was an isometric exercise to make it strong and dense

Reese - Stability Ball March 21, 2011 at 7:52 pm

Thanks for the tips Rusty. I want to get abs so bad it’s ridiculous. I found your site and now I am feeling confident that I can get them with the information you have laid out here.

Matt December 7, 2011 at 8:11 pm

Awesome site and tips Rusty. As a kid i was always on the chunky side and continued to get heavier with age until i reached my max on 317 POUNDS!!! i am now 23 years old and holding at 152lbs and a 4 year veteran of the Marine corps. I achieved it with mainy cardio, lots and lots and LOTS of running no matter how much i hated it. i stil have alot if the left over skin to get rid of and your excersises are definetely at the top of my workouts. Being a Marine we do planks ALOT and i agree with it being one of the top for obliques. Thanks again and keep it coming.

Greg March 5, 2012 at 10:45 am

How long does it take for the extra flaby skin to go away or does it ever? Not that there is a whole bunch but there is some.

Alfie April 14, 2012 at 12:34 pm

Just wondered will swimming tone these muscles as well???

Ian June 26, 2012 at 5:13 pm

im 16 have a stroing 4 pack ( cant seem to shake the bf off my lower abbs) and want to define my v more and my abbs ive tryed to do some things ive seen in mens health but it hasnt worked much help? thanks

Billy September 12, 2012 at 5:15 am

Hey im 15 i do alot of sit ups crunches and other ab work outs but i dont see results and as the cardio goes im in xc and way 124(im short) the most i notice is i have my two pack ive had get more defined what can i do to get ther rest?

Lila November 12, 2012 at 3:36 pm

I think those lines are ugly.

Emma January 8, 2013 at 6:26 am

I’m not very attracted to the “V lines”. My ex got his from lots of intercourse, and he also pushed his stomach muscles way beyond what they were capable of, and he’s super skinny.

Kim May 9, 2013 at 1:58 pm

I must agree, this is definitely a point in which breathing is increased with most ladies haha. I’m curious, what that factor is for men on females. What about women who want this “V”? I’ve seen it on some women…very few in fact. How would they go about getting this muscle formation in their lower abdomen? I asked my doctor and he said that women are not meant to be so firm there because they bear children.

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