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