Adonis belt, apollo’s belt, **** me muscles, athlete’s girdle, iliac furrow, penis lines, sex lines. Whatever you want to call them. It may be possible to get them.
I looked around on some forums and sites for some research on how to get them.
First of all, you obviously need a low bodyfat percentage, just like you need to have to get a sixpack (or eightpack). It is possible to have this at a higher bodyfat, something like 15%, but then you would be very lucky.
If you then still don’t have it, or only see it a little, try to train it.
But which muscle is this? And how do you train it?
The muscles you see right here are the internal obliques which form a v-shaped look. So these would be the muscles that vorm that V-shape.
To build this muscle, you have to know what it does.
You obviously can’t add resistance to the first movement. So we will go for the second one. The action is rotating and side-bending. And which exercise has these moves comined?The internal oblique performs two major functions. First, it acts as an antagonist (opponent) to the diaphragm, helping to reduce the volume of the thoracic (chest) cavity during exhalation. When the diaphragm contracts, it pulls the lower wall of the chest cavity down, increasing the volume of the lungs which then fill with air. Conversely, when the internal obliques contract they compress the organs of the abdomen, pushing them up into the diaphragm which intrudes back into the chest cavity reducing the volume of the air filled lungs, producing an exhalation.
Secondly, its contraction rotates and side-bends the trunk by pulling the rib cage and midline towards the hip and lower back, of the same side. It acts with the external oblique muscle of the opposite side to achieve this torsional movement of the trunk. For example, the right internal oblique and the left external oblique contract as the torso flexes and rotates to bring the left shoulder towards the right hip. For this reason, the internal obliques are referred to as "same side rotators."
I believe it is called “woodchoppers”
(make sure you rotate AND side-bend your body)
Another muscle that could be participating in the Adonis belt,… could be the transverse abdominis. But I think this muscle can only be strengthened by “abdominal vacuums”, but you never know.
Other exercises that may help are:
- Weighted hanging leg raises
- Reverse crunches
- Decline sit ups (elbow to opposite knee)
- Oblique cable crunches
And if you still don’t have them with minimal bodyfat and enough training (without overtraining of course, or without progressive overload) it could have something to do with genetics. But I believe you could get there with hard work and dedication.
I attached some pictures in which you see the adonis belt marked.It may not be as visible as you would like it to be, but if you can cause hypertrophy in the area, it could be more visible.
i have not tried it myself, but i am certainly planning on adding the woodchopper exercise in one of my future routines.
Hope i helped out.
edit: most people want this, but they don't want to build obliques because they're afraid of getting a big waist, so if you try it it's a risk you will have to take.
Thread: How to: adonis belt
07-23-2010, 01:58 PM #1
How to: adonis belt
Last edited by purenaturel; 07-23-2010 at 02:12 PM.
07-23-2010, 02:03 PM #2
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06-03-2012, 09:12 AM #7
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I want this belt part of the abs I can just about see my side abs in the mirror, I'm unsure if it's genetics or from exercise I do most of the exercises listed although my bf% need to be lower.Main Goals
Current 92kg Done
Aim Deadlift 200kg === Current 160kg
AimSquat 200kg ===== Current 130kg
Aim Bench Press 110kg = Current 110Kg
Barbell Row 100kg Done
06-03-2012, 09:50 AM #8
09-10-2012, 01:48 AM #9
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There is good information in this thread, I would like to add to the knowledge.
If we continue under the assumption that the Transversus Abdominis is responsible for the visibility of the adonis belt, then it is key to understand the function and development of the Transversus Abdominis.
Along with the obliques, the Transversus Abdominis is responsible for creating Intra-abdominal pressure (IAP) -- you know this is basically what saves your spine during squats and deadlifts. Curiously, according to a military journal on loaded carriage as it relates to rucksacks on the soldier, the EMG activation of erector spinae did not significantly increase with loads up to 40+ pounds. Instead, the compensating mechanism was... you guessed it: intra-abdominal pressure via Transversus Abdominis activation.
Putting it together practically:
1. Squats, deadlifts, and other major loading exercises that require IAP will call upon the Transversus Abdominis.
2. Trunk-twisting movements utilize both the obliques and Transversus Abdominis.
Exercises include: Turkish Get Up, Cable Woodchop, etc.
3. Loaded Carries
It appears that transversus abdominis is the abdominal muscle whose activity is most consistently related to changes in intra-abdominal pressure. Observations on intra-abdominal pressure and patterns of abdominal intra-muscular activity in man.
We know that loaded carries force you to create significant IAP, thus working out the Transversus Abdominis that is unique from squats and deadlifts. I propose that loaded carries should be done both at a heavy weight and for distance.
In other words... Heavy weight: Farmer's Walks, Zercher Carries, etc.
For distance: Weight Vest walks on incline treadmill (or around your neighborhood).
Actually what inspired me to write this post is that I have been using the X-Vest 84 lb Firefighter model for distances between 2-6 miles and in conjunction with deadlifts I am noticing my adonis belt developing even though my body fat percentage isn't all that low.
Anyway, hopefully this helps for people looking to sexify their bodies a bit more.
01-11-2014, 06:12 AM #10
01-11-2014, 05:26 PM #11
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Standing OHP'ing also requires a significant amount of IAP.Ego victum poena. Victoria per vires.
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