The Adonis belt, also known as “Apollo’s belt” or “V-cuts”, is the key to achieving an attractive physique.
Unfortunately, if you’re not born with decent genetics for your Adonis belt then you may find that they aren’t very visible at the moment.
As you can see from the pictures above, genetics play a big role when it comes to a visible Adonis belt. These two men are around the same body fat, yet you can see the drastic difference with their V-lines. And I guarantee you that the man on the right doesn’t do specific training to make his Adonis belt more visible, and he likely had it before he even started working out.
However this doesn’t mean that you can’t build the muscles around it and make it more visible. In this article I’m going to show you exactly what the Adonis belt is, and more importantly how you can build it with specific workouts.
What exactly is the Adonis Belt?
The adonis belt refers to the two “grooves” on the abdomen that run down from the iliac crest to the pubis. More specifically, the adonis belt is formed by the effect of your obliques attaching to the inguinal ligament and the transverse abdominis pushing up from underneath to make this effect visible.
Therefore, to make your Adonis belt more prominent you want to workout your obliques and your transverse abdominis.
This is done mainly through exercises that flex and rotate the spine. You also want to incorporate weighted abs/olbique exercises in order to grow these muscles and make your adonis belt “pop”.
You should treat your obliques and your abs like any other muscle. If you overload them with weight, they will grow and start to look more prominent. At the end of this article I will provide you with an Adonis belt workout that you can get started with right away.
Also keep in mind that the majority of people need a low body fat (usually under 12%) in order to see their Adonis belt at all.
Some people may see it at higher body fat percentages, however it still looks much more aesthetic and attractive at a lower body fat. If you’re struggling to reduce your body fat, then you want to focus on this and achieve it through HIIT and dieting to lower your body fat.
You can take a look at my HIIT workout plan here, which will help you quickly burn off unwanted fat.
Now, let’s get to the workout.
Adonis Belt Exercises
I’m going to show you various exercises you should be doing in order to bring out a more prominent Adonis belt. We’ll be putting these exercises together into a workout that you can do to specifically grow your V-lines.
1. Side Planks
Side planks are a great exercise that will help develop your external obliques.
To do this exercise, turn onto one side with your legs extended and your feet and hips resting on the ground. Stack your feet on top of each other. Place the elbow that’s on the floor directly under your shoulder and prop up your torso. Align your head with your spine and hold this position for 1 minute on each side for 4 sets.
If this becomes too easy for you, you can start making it into a weighted exercise by holding a dumbbell as you perform your side plank.
2. Decline Weighted Twists
This exercise is great for working your obliques and your transverse abdominis. Since you’re on a decline as you perform the exercise, you’re transverse abdominis is forced to activate in order to help stabilize your body throughout the movement.
To perform this exercise, get onto a decline bench and hold onto an appropriate weight. Prop yourself into a “mid situp” position and keep your body at that angle. Move the weight from side to side and repeat this motion for 4 sets of 15 reps.
3. Cable Wood Choppers
This is a great exercise to work on your obliques, yet is a little more complex to do.
Set a cable up high enough so that it’s above shoulder height. You can use a handle attachment or the rope attachment. Stand sideways to the handle, then grab the handle with both hands and hold it above your right shoulder. Pull the handle across and down your body, towards your left hip or knee. Do this by rotating your upper body but make sure that your hips do not rotate with your upper body, keep your hips facing straight. Slowly resist the handle back to the start position. Repeat on the other side. Perform 4 sets of 10-12 reps.
The Workout and How Often To Train
Use this following workout from the exercises above to build your adonis belt:
Circuit (repeat each exercise continuously without rest):
Side Plank: 1 minute each side
Decline Oblique Twists: 15 reps
Cable Wood Choppers: 10-12 reps
Rest: 1 minute
Repeat circuit 4x
I recommend doing this workout 2-3x per week. If you are already doing ab workouts every week, I suggest substituting or adding some of these exercises into your workout.
And like I said earlier, treat these muscles like any other muscle. You should be getting stronger with these exercises and progressively using heavier weight. This will allow you to overtime build your obliques and transverse abdominis which will create a more prominent Adonis belt.
I hope you enjoy this workout and found this article useful! Let me know in the comments if you have any questions. Enjoy!