All of us already have an Adonis belt. The only reason why most of us cannot see it is because our V-shaped abs are buried under layers of body fat. So unless we do something to burn those stubborn fats, our Adonis belt will remain hidden from the world.
Want to get rid of those fats? Start by adopting an active lifestyle. Next you must forego a diet high in fats and carbs and replace it with a high-protein diet. This will force your body to burn fats you have already consumed, setting you on the path of developing an Adonis belt.
The final step involves doing the below-mentioned exercises. These workouts will not only burn calories and body fat. They will also help you target your abdominal and core muscles, which, once toned and bulked up, will emphasize and complement your Adonis belt.
What is an Adonis belt?
The Adonis belt refers to two V-shaped muscular grooves that run diagonally through the waist muscles, across the front of our pelvis. It’s made of transverse abdominis (TVA) and the inguinal ligament. It is one of the deepest-lying core muscle groups in our abdomen area.
Keep in mind that the Adonis belt isn’t a muscle. It is a ligament. That means there is nothing anyone could do to make it bigger. A combination of fat-free diet and the below-mentioned exercises might only accentuate and emphasize your Adonis belt.
Exercises to get an Adonis belt
Here are a few exercises you could do regularly to target your transverse and core muscles and reveal the Adonis belt. These workouts could also help you to make the Adonis belt more visible. We suggest that you add these exercises to your regular workout routine.
That’s because typical abs exercises like crunches, sit-ups, knee raises, and crunches have no effect whatsoever on the Adonis belt. You’d have to do the workouts listed below to finish off your abs and sculpt the Adonis belt.
1) Lateral heel touches
Lateral heel touches are an abs- and oblique-targeting workout move. They require you to engage the muscles in your midsection while lying down to touch your heels with your hands. This workout is excellent for muscles in the upper back, builds core strength, and is great for all stages of fitness.
Here’s how you can perform lateral heel touches:
- Lie on your back on a level surface
- Bend your knees and move your heels in toward your back
- Place your arms straight against the body
- Lift your shoulders, neck and head, and tighten your left oblique to bring your left hand close to your left heel
- Tighten your right oblique to bring your right hand close to your right heel
Keep on doing this workout for at least 1 minute. After that, take some rest and then perform another round. Make sure you perform at least three rounds before moving on to the next exercise.
Planks are an abdominal exercise that builds core stability and strength. They also improve body posture and balance, improve body flexibility, boost metabolism and burn belly fat. As a result, plank exercise is a great way to carve the Adonis belt.
Here’s how you can perform planks:
- Lie facedown with your forearms and toes level on the floor. Make sure your forearms are facing forward and your elbows are right underneath your shoulders. Your head should be relaxed and your eyes looking at the floor.
- Tighten your abdominal muscles, all the while keeping your body straight. Your body has to be in a straight line from head to toe with no bending or sagging. This is called the neutral spine position. Maintain it for at least 30 seconds and up to a minute.
Do three sets and take half a minute of rest between each set if you must.
3) Plank back drops
This exercise engages your lower back muscles and obliques. It is also known as plank back dips and strengthens three muscle groups (shoulders, back, and the core’s sides) at once. Plank back drops also protect your spine and minimize the risk of a back injury.
Here’s how you can perform plank back drops:
- Adopt a plank position with your hands interlocked in front of you
- Keep your legs and back raised
- Slowly drop your left back over to its side
- Bring it back to the starting position
- Slowly drop your right back over to its side
- Bring it back to its starting position to complete one repetition
Perform 15 repetitions of three sets. Don’t move too fast and avoid any jerky or sudden movements. Make sure you’re in control during the whole exercise.
4) Side planks
Side plank is one of the best workouts to work your obliques. Your obliques are two layers of muscle, one on each side of your core. These muscles protect your spine. Alongside your TVA, they are also responsible for accentuating your Adonis belt.
Here’s how you can perform side planks:
- Start on your right side with your forearms directly underneath your shoulder and your feet together
- Raise your back and tighten your core. Ensure your body is fully straight from head to toe
- Maintain the form without letting your back drop. Hold this position for sixty seconds.
- Repeat on the left side
Perform three sides on both sides. Avoid bending forward and keep your chest high. Don’t let your back drop during the allotted time.
5) Windshield wipers
This workout engages the muscles in your lower and upper abdominals. It also offers an excellent avenue for restoring motor control and normal range of motion to the back muscles and joints. The windshield wipers exercise also helps develop lower abdominal strength.
Here’s how you can perform the windshield wipers exercise:
- Lie on your back
- Outstretch your arms in a T-position, with your palms facing the floor
- Lift your legs toward the ceiling
- Slowly lower your legs toward one side until they’re once inch off the floor. Lift them back to the beginning position
- Lower your legs toward the other side until they’re an inch off the floor. Then, lift them back to the beginning position. This completes one repetition.
Perform three sets of 15 repetitions. If you feel too much pressure in the spine and back, you can perform this workout with bent knees. Make sure your shoulders are facing the ceiling for the entire duration. Use the support of your arms to stay grounded and for support.
Adonis belt myths
Many myths are surrounding the visibility and development of an Adonis belt. None is more widespread than the one which states that only people with specific genes can have these V-shaped abs. That myth is false – everyone has the potential to get the Adonis belt.
Sure, genes do play a part in determining the size, shape, and symmetry of your abdominal region, as well as the muscles around the Adonis belt. But they do not help one group of people – or prevent another group – from developing it.
Here are a few other common myths:
- Myth: Sit-ups are the best exercise for Adonis belt
- Fact: Sit-ups aren’t the best exercise and can also cause lower back pain. Various other workouts can also help you get an Adonis belt without exposing you to the risk of lower back pain.
- Myth: Eat ‘fat burning’ foods to get rid of stubborn fat
- Fact: Foods can’t burn body fat. You’d have to get active, reduce your calorie intake, and do muscle-building workouts to reduce body fat
- Myth: Daily abs workout is needed to get and retain Adonis belt
- Fact: Three abs workouts per week are more than enough
Don’t believe in every word you read on the internet. Speak to your medical health expert or visit reputed online health publications to ascertain the veracity of any claim you find outrageous.
Lifestyle changes that might help you get an Adonis belt
Multiple lifestyle changes can help you get a more visible Adonis belt. The first and the most obvious is switching to a healthy, balanced diet. Watch your daily calorie intake and keep it as low as possible to give your body the chance to burn fat you may have previously consumed.
Do cardio exercises three times a week or on alternate days. Perform strength training regularly to build lean muscle mass. Make sure all your lifestyle changes are nudging you towards one goal: reducing your body fat to <15%, the upper limit at which you can still get a visible Adonis belt.