It’s no secret; many women (and men) agree that a defined Adonis belt is by far the sexiest thing a man can have! This is formed by the inguinal ligament, which forms a V shape at the deepest core section of the abdomen, running from the hips to the pelvic area. It may require a lot of work to get these desired V-cut abs, but it will definitely be worth it in the end. Check out these 7 workouts that you should do to help develop your Adonis belt!
Developing your Adonis belt does not only require focusing on specific muscle groups — after all, the Adonis belt is a ligament, not a muscle. Doing ab and core exercises can help tone the surrounding muscles but those V-cut abs won’t appear unless your overall body fat is reduced to below 15%.
Cardio exercises such as running and swimming are great ways to burn calories and those annoying fats. Aside from achieving the V-cut abs that you always wanted, these exercises are beneficial for the overall body. They increase the heart and respiratory rate, oxygen flow throughout the body, heart muscle strength while lowering blood pressure, cholesterol levels, and improve your mood and self-esteem.
Here are some other exercises you can try that work on the abdominal and core muscles. These are all muscles around the inguinal ligament that when toned and bulked up, can accentuate and complement the Adonis belt. By building muscle, you use up more calories which can help in overall body fat loss.
Planking is a really beneficial exercise for strengthening your deep inner core. To perform a basic forearm plank, come down to the ground onto your forearms. Lift up your body and keep it horizontally straight as you press into your toes. Feel the contraction of your abdominal muscles as you hold this position as long as you can. For beginners, start with small increments of time from about 20 seconds to a minute. Repeat for three sets.
The good thing about this workout is it doesn’t take up a lot of time to do, yet it is very effective. You can also modify the plank by doing different variations — from basic regular planking to side planking or to inchworm planking. The most important thing is executing the plank correctly, not the length of time you can hold it for.
This exercise targets the muscles in the lower and upper abdominals. This is done by lying on your back with your legs together and your arms stretched out to the sides forming a T-position. Lift your legs straight up toward the ceiling and slowly swing them left and right like windshield wipers. Perform this exercise daily for at least two sets of 12 to 15 reps.
You can increase the number of sets over time as your muscles get used to the workout. This exercise is great for stretching your obliques at the side of your abs, which will contribute greatly to creating a visible Adonis belt.
Lateral Heel Touches
Lateral heel touches specifically target your oblique muscles that will emphasize your V-cut abs. To perform this, start by lying on your back with bent knees and bring your heels in toward your hips. Lift your shoulders off the ground and lean to the right slightly till your right heel touches your right fingertips. Do the same on the left side. Repeat these heel touches for a minute and do a total of three sets.
Remember to crunch your obliques every time you lean to the side to really work those muscles. For a more advanced version, put your hands behind your head with your elbows tucked in. Rather than touching your heels, point your elbows towards your heels as you move side to side.
Reverse crunches are a strengthening workout that targets the transverse abdominis (the innermost abdominal muscles behind the Adonis belt ligaments) and the oblique muscles. To perform this, lie on your back, arms by your side. Lift your legs upwards, keeping your knees bent at 90 degrees. Lift your hips off the floor to bring your knees towards your chest. Begin to lower your hips by descending slowly to complete one rep. Aim for three sets of 10 reps.
This exercise is effective in toning those muscles around the Adonis belt: the lower abs and the whole rectus abdominis, the large muscle group running down your mid-abdomen. For a more effective workout, interlace your hands behind your head and raise your upper body slightly to meet your knees, thus crunching and engaging your core even more. You can also straighten your legs to up the difficulty level.
This workout is a rather uncommon ab exercise, but it is certainly one to consider trying if you want to develop your Adonis belt. This works several muscle groups of your abdomen in a single motion. To perform this, lie on your back with your legs straight out. While simultaneously drawing your knees toward your chest, crunch your torso forward. Keep doing this for one minute and repeat for four sets.
Just like the name of this exercise, contract your body as much as possible, forming a tight “cocoon”. To increase abdominal muscle pressure, remember to keep your shoulder blades off the ground. Start with your arms stretched above your head and pull them in or forward when you contract your body inwards. The momentum of your arm movement should pull your upper body up and off the ground.
Air Bike Crunches
Another great exercise for building the Adonis belt is the air bike crunches. Start by lying on the floor with your hands behind your head and shoulder blades off the ground. Slowly lift your feet off the ground to a 45-degree angle and cycle your legs as if pedaling a bike. Aim for three sets of 12 to 15 reps.
Remember to contract and engage your core muscles as you cycle your legs. You can twist your body from side to side, touching your elbow to the alternate knee to stretch your obliques more. To use your abs more and work on your balance, you can sit up more until your back is completely off the floor or lower your legs closer to the ground.
The key to getting those V-cut abs is fat loss rather than muscle building. These exercises target the muscles but ultimately, you need to lose the fat to get the visible results.
To really burn that fat, have an active lifestyle and a diet low in fats and carbs but high in protein. When you combine that with these exercises, you will achieve a leaner physique, toned abs and a more defined Adonis belt.