The Adonis belt, also known as V Lines or Apollo's belt, is one of the best features on a male physique. And surprisingly, one of the easiest to train and achieve with targeted exercises.
Forget what you've heard about genetics - you TOO can develop an Adonis Belt with just a few easy to follow adonis belt exercises.
Sounds pretty good, right? By the end of this article, you're going to find out what the Adonis Belt really is, the very BEST exercises that you can do to achieve it and get a workout that targets the area for maximum results.
Alright, are you ready to get started? Good! Let's go!
Common Questions About the Adonis Belt
Some of the most common questions I get about the Adonis belt are:
- How to get the Adonis belt easily and quickly?
- What are the best adonis belt exercises?
- Is there an adonis belt workout I can follow?
- What muscles do I need to train for Apollo's belt?
- What are the very best Adonis belt exercises?
In this article, I'm going to answer these and more.
The Adonis Belt: An Introduction
You've seen male fitness models and bodybuilders with lean, mean Adonis Belts. But what exactly are they?
Well, here's the scientific part: The iliac furrow (what we called the Adonis Belt) refers to one of two grooves of the surface anatomy on the human abdomen and runs from the hip bone to the pubis:
The name "Adonis Belt" comes from the myth of Adonis - who is associated with male physical beauty and youth.
Image: Adonis, the mythological greek god behind the name "Adonis Belt".
How to Get the Adonis Belt
It's actually the Inguinal Ligament and Transverses Abdominus that creates what we call the Adonis Belt. The v-shaped line is created by the Inguinal Ligament, but without enough muscle size in the Transverses Abdominus, you won't be able to see much in the way of definition!
So, it's all about balance - having a low enough body fat to see the line, but enough muscle size to create an impressive V-shape.
How often should I train the Adonis belt?
Training for Apollo's belt can be easily added at the end of your workout. I recommend the following:
- 2-3 days per week spaced out every 2-3 days
- 5-10 minutes each day
- At the end of your workout
A lot easier to develop and see results than what most people think!
The Adonis Belt Workout
Here is a straight forward adonis belt workout that targets the area for the most results. These are some of the best adonis belt exercises that you can do to taper the area.
1. Stomach vacuums
You've probably already heard of situps and crunches, but stomach vacuums? Despite its strange name, this is one of the most effective exercises you can do if you want an Adonis Belt, and basically consists of blowing out air from your lungs and sucking in the stomach for around 10 seconds. If you're wanting to pack on some serious muscle in the Transverses Abdominus, try this simple exercise - you'll thank yourself later! Let's break it down...
- To perform stomach vacuums, it's important that your back stays curved. There are two different ways to perform this exercise: the first involves you keeping your hands and knees on the ground, while the other will see you getting in a standing position with your hands on a table or flat surface.
- First, blow out the air from the lungs whilst squeezing your diaphragm. This might take a little getting used to, but you'll soon get the hang of it. You will want to suck your stomach in and REALLY expand your lungs as if you were taking a HUGE intake of breath.
- Try and hold this for 10 seconds, before releasing and breathing normally. Repeat the exercise 5-10 times.
- Gradually increase the intensity of the stomach vacuum by increase the amount of you hold the vacuum while keeping within the 5-10 rep range.
The great thing about stomach vacuums is that you don't have to be in the gym to do them. Try them when walking the dog, watching TV, or even driving - whatever works best for you!
Planks are one of the most effective exercises that you can do if you want to build an Adonis Belt, and you can even do them at home. Here's how:
- Get into a press-up position on a flat surface. You'll need plenty of space to perform this exercise, so an exercise mat is probably a good option.
- Bend your elbows and try to rest the weight of your body on your forearms instead of your hands. Your body should be in a straight line from the shoulders down to the ankles - no slacking here, please! Suck in your stomach as far as you can in order to really blast the core.
- Hold this for around 10 seconds, before releasing. Repeat the exercise 5-6 times.
As you progress further, you'll be able to hold much longer. Your end goal should be holding for 120 seconds for 10 reps, 30 seconds between reach rep.
3. Side planks with leg raise
Right, so you've mastered the plank; here's the side plank! This can be even more effective in building the Adonis Belt if you do it properly...
- Move your body into the side plank position; you should be resting on your right forearm, with the elbow directly under the shoulder. The whole body should be aligned, with the left foot on top of the right.
- Lift your left leg as high as you can, holding it in that position for three seconds. Lower the leg into the starting position and repeat the exercise.
- Switch sides and do the same number of reps with the other leg.
This one is challenging. I found aerial yoga helped a lot with developing the balance for this.
This one's all about balance, and might require a little bit of practice. However, once you perfect V-Ups, you're onto a winner - this exercise targets the entire core, including the six-pack, quads, abductors, and glutes. This is what you need to do...
- Life on the floor facing upwards while holding a medicine ball in both of your hands. Slowly lift the ball into the overhead position.
- Next, you'll need to lift your legs and upper body off the ground, slowly moving the medicine ball towards your feet. Your body should form a V-shape (hence the name of the exercise).
- Lower the body and legs slowly, and move the medicine ball back into the overhead position. Repeat the exercise for 10 or 12 reps.
After a few sets of V-Ups, you should really feel the BURN in your stomach area - this is exactly what you want!
The Adonis Belt: It Start Now
The Adonis belt is without doubt one of the most important features when developing a tight and muscular physique. Follow these adonis belt workout as laid out above and you can develop the aesthetics of your midsection quickly.
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