Want Mermaid Lines? 3 Key Conditions + 5 Home Exercises To Sculpt Your V-Line Abs

In recent years, mermaid lines—those sculpted V-shaped grooves on the lower abs—have become a major fitness goal, especially among women. Unlike bulking up or building large, muscular physiques, training for mermaid lines helps create a toned, lean look without compromising femininity. But while the aesthetic appeal is undeniable, achieving those sleek lines takes more than just doing a few sit-ups. It requires a combination of low body fat and targeted abdominal exercises.

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1. What Are Mermaid Lines?

Mermaid lines refer to the external obliques—the muscles located at the lower sides of your abdomen, just above the pelvis. From the front, these obliques form a V-shaped contour that resembles a mermaid’s tail, which is how they earned their name.

While they’ve recently gained popularity as a symbol of a fit and sexy physique, mermaid lines actually have a long history. They were admired as early as ancient Greece, with classical art and literature referencing the sensual beauty of this defined line.

To reveal these lines, you not only need minimal belly fat, but also well-developed obliques—something that requires consistent, focused training.

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2. Mermaid Lines = Ab Lines? Not Quite!

Many people confuse mermaid lines with ab lines (also known as “muffin lines” or “corset lines” in some circles), since they both appear in the abdominal area. But they’re actually different muscle groups.

• Mermaid lines are formed by the external obliques, which run from the sides of your abdomen down to the pelvis.
• Ab lines, on the other hand, refer to the rectus abdominis—the vertical muscles that form the “six-pack” look, particularly the contours on either side of the belly button.

Because they involve different muscles, the exercises to train these two areas are also different. Training for mermaid lines requires more focus on the obliques, while ab line development is more rectus-ab-focused. That said, both require a low enough body fat percentage to allow the muscle definition to show through.

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3. The 3 Must-Haves for Visible Mermaid Lines

If you want defined V-line abs, you’ll need to meet all three of these key conditions:

i. Low Body Fat Percentage

Unlike some other muscle groups, mermaid lines can only show when your body fat is low enough. Generally, men need to maintain a body fat percentage between 14%–20%, while women should aim for 17%–24% to start seeing definition.

Since the abdomen is where fat tends to accumulate most easily, you’ll likely need to dip below even those averages to get truly sharp mermaid lines.

ii. Well-Developed Obliques

Low fat alone isn’t enough—you’ll also need to build muscle thickness and definition in your obliques. Regular abdominal workouts, especially those targeting the obliques, are essential to create that visible line. The more toned and developed the muscle, the more dramatic the result.

iii. A Strong Core

Your core muscles, including the deep stabilizing muscles in your abdomen, play a key role in maintaining posture and balance. A strong core naturally helps you stand tall, engage your abs, and keep your belly looking flat—even outside of workouts. This makes your mermaid lines stand out more in everyday life, not just at the gym.

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4. High Body Fat? You Can Still Work Towards Mermaid Lines

At this point, you might be wondering: “If my body fat is too high, does that mean I’ll never get mermaid lines?” Not at all!

While low body fat is a requirement, you can absolutely work toward it. The first step? Incorporating cardio into your routine to burn fat. Cardio exercises like running, cycling, or jump rope increase your heart rate and metabolism, which helps your body burn stored fat more efficiently.

On top of that, mix in strength training—including oblique-focused exercises—to start shaping the muscles underneath. Even if your mermaid lines aren’t visible yet, you're building the foundation for when your body fat drops.

Aim for at least an hour of cardio per day if your body fat is on the higher side, and pair it with a few core workouts each session to accelerate your progress.

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5. Best Foods to Eat While Training for Mermaid Lines

Want to get those coveted mermaid lines? Then lowering your overall body fat is key. And one of the most effective ways to support this goal is by eating right. Here are some foods to focus on:

i. Whole Grains

As mentioned earlier, reducing body fat is the first step to sculpting mermaid lines. So during this period, try to cut down on refined carbs like white rice, noodles, and white bread, which are high in calories and easy to overeat. Instead, go for whole grains like oats, brown rice, and whole wheat bread. These are rich in fiber, low in sugar, and help you feel full while keeping your daily calorie intake in check.

ii. Eggs

Protein is essential for muscle growth, and eggs are one of the best natural sources. They're packed not just with protein, but also with nutrients that support overall health and metabolism. Eggs also keep you feeling full longer, which can prevent unnecessary snacking.

iii. Fatty Fish

Training for mermaid lines takes energy. But relying too much on meat for fuel can lead to unwanted fat gain. Instead, opt for fatty fish like salmon, tuna, and cod. These deep-sea fish are rich in Omega-3 fatty acids, protein, and essential minerals. They offer sustainable energy while helping your body stay lean.

iv. Black Coffee

You’ve probably heard of using coffee for fat loss. That’s because caffeine and alkaloids in black coffee can boost the activity of enzymes that help break down fat. Just be sure to skip the sugar and milk—adding those will do more harm than good when it comes to fat loss.

v. Avocados

Also known as "butter fruit," avocados are full of heart-healthy unsaturated fats like oleic acid. This kind of fat helps lower bad cholesterol and boost good cholesterol. Their high fat and fiber content keeps you feeling satisfied, which helps reduce overall calorie intake. Avocados are also low in digestible carbs and rich in vitamins E, C, B6, folate, and potassium—all of which support metabolism and overall health.

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6. Try These Mermaid Line Workouts to Get Results Faster

Ready to take action? These targeted core exercises are excellent for building the muscle tone needed for those "V-cut" lines:

i. Plank

The classic plank is a go-to move for strengthening the core, especially the abs and lower back. To do it:

• Start with your forearms and toes on the floor.
• Keep your elbows under your shoulders and legs hip-width apart.
• Tighten your core, making sure your hips aren’t sticking up or sagging. Your body should form a straight, slightly upward-sloping line.

Beginners can start with 30–40 seconds per set, repeating twice. Increase duration and reps as your strength improves.

ii. Side Plank with Twist

This is a more advanced version of the plank that targets your obliques and helps trim your waistline.

• Start in a side plank position, with your elbow below your shoulder and feet stacked.
• Engage your obliques to twist your hips, gently touching one side of your pelvis to the floor.
• Hold for 5 seconds, return to start, then switch sides. Tip: Use your side waist muscles to rotate—don’t just twist your hips!

iii. V-Ups

This move targets your rectus abdominis and obliques.

• Lie flat on a yoga mat with a fitness ball in hand.
• Simultaneously lift your upper body and legs to form a “V” shape and pass the ball toward your feet.
• Lower back down and repeat. Do 12 reps per set, 3 sets total.

iv. Russian Twists

This core classic works your internal and external obliques and rectus abdominis.

• Sit on the floor with knees bent and feet on the ground.
• Lean back slightly and lift your feet off the floor.
• Holding a kettlebell or fitness ball, twist your torso to move the weight from side to side. Do 30 twists per set (each side counts as one), repeating for 3 sets.

v. Forward Ball Roll

This full-body move strengthens your core while also hitting your chest, back, and legs.

• Kneel on the floor with your elbows on a stability ball.
• Keep your back straight and form 90-degree angles at your shoulders, hips, and knees.
• Slowly roll the ball forward with your arms while extending your legs slightly, hold for 5 seconds, then return.

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7. Struggling With Ab Workouts? Try Perfect Medical’s S6 Body Sculpting Treatment for Mermaid Lines

Let’s face it—getting defined mermaid lines is tough. Ab workouts require serious core strength and discipline, which can be especially challenging for beginners or those with weaker muscle foundations. Add to that the temptation of delicious food everywhere, and staying on track can feel nearly impossible.

That’s where Perfect Medical’s S6 Body Sculpting Treatment comes in. This non-invasive treatment targets stubborn belly fat, making it easier to reveal those V-line abs.

The S6 program uses advanced laser lipolysis technology to dissolve fat in the abdominal area. The fat is then broken down into fatty acids and eliminated through the lymphatic system. To further enhance the results, the treatment combines laser therapy with vacuum massage to improve circulation and boost metabolism.

Once your body fat percentage drops, achieving mermaid lines becomes much more realistic—even without endless hours of core workouts.

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