The Adonis Belt is part of an attractive and athletic body figure from ancient Greek mythology. It manifests itself in the lower abdomen with a fairly low percentage of fat.
Women can also achieve this feature despite the fact that it is named after a male figure. In the sporting world, the Adonis Belt is valued no less than the famous Six-Pack Abs.
Table of Contents
What is an Adonis Belt?
The Adonis Belt is an area of the body that includes the abdominal and thigh muscles. They are separated by the inguinal ligament and iliac crest, as well as the upper part of the femur. The abs are located above this division and the thigh muscles are located below.
It’s hard to see the Adonis Belt in most women. For this feature to manifest itself, you need to exercise and have a very low percentage of body fat. Most of the Adonis Belt is below the waistline so it can be invisible because of the clothing. This belt looks like a “V” shape in the lower abdomen that flows into the groin area.
How to Grow the Adonis Belt for Women?
The area of the Adonis Belt between the thighs and the abdominals consists of the inguinal ligament and the femur, which you cannot train. However, you can train the muscles above and below these dividing lines.
The abdominal muscles above the dividing line include the rectus abdominis muscle, which is located in the center of the abdominal cavity. The muscles on the sides of the waist, the outer obliques and inner obliques, and the deep transverse abdominals also exist above the line. All the abdominal muscles are connected to the femur through the same tendon called the linea alba.
Below the Adonis Belt line are the thigh muscles. The most prominent thigh muscles are the glutes and tensor fasciae. The gluteus maximus is the closest of the gluteal muscles to the Adonis Belt and looks like a fan-shaped muscle. The most prominent thigh muscles are the rectus femoris and sartorius. To target the muscles on the upper thigh, use the Knee Raise with Band. Use Side-Lying Hip Abduction to target the muscles in the hip joint.
Adonis Belt Ab Exercises for Women
Ab Exercises target the obliques and lower abdomen. These are the most visible parts of the Adonis Belt that show results and give it definition. You will see the result of these workouts as soon as your body fat is low enough. But for this, you will need a lot of activity and a certain diet to lower your overall body fat.
Reverse Crunch with Dumbbell
Reverse Crunch with Dumbbell also target the obliques and lower abdomen. This exercise will help to create the relevant muscles needed that will help with the creation of a strong and defined Adonis Belt.
Perform 10 to 12 reps for as many sets as possible until you can feel that the muscles are fatigued.
Step 1
Take a medium-weight dumbbell and wrap both hands around it.
Step 2
Lie on your back in the “dead beetle” position, keep your legs in the air, and your knees bent at 90°. Stretch your arms straight up to the ceiling and rest your head on the ground.
Step 3
Slowly move your hands behind your head, keeping your elbows as straight as possible. Stop when the dumbbell is completely behind your head.
Step 4
Keeping your knees bent at a 90-degree angle, lift your bum off the ground while pressing your lower back to the floor. Keep the dumbbell in the same place as in the third step. Exhale as your hips rise.
Step 5
Slowly lower your hips back to the ground and repeat.
Side Plank
The Side Plank is a variation of the classic exercise. It targets the muscles of the lateral surface of the core, in particular the oblique abdominal muscles.
Perform and hold this exercise for as long as possible on each side. The goal: at least a 20 second hold at each side.
Step 1
Lie sideways on the floor, leaning on your elbow and put your other hand on waist. Fold your legs one on top of the other and straighten them.
Step 2
Lift your hips off the ground and keep your elbow on the floor. Straighten your body to make a straight line from your head to your ankles. Hold this position for as long as possible, then switch sides.
Adonis Belt Hip Exercises for Women
These exercises are designed for the hip flexors, upper thigh muscles, hip abductors and hip side muscles. These are vital muscles to strengthen as these will come into play when performing the larger more intensive exercises.
For the first exercise, you will need to start with a resistance band, after perfecting your technique and isolating these muscles, you can do similar exercises using cable machines which allow for more working weight to be exerted on these muscles.
Knee Raise with Band
There aren’t many exercises that work with the hip flexors as well as this. You may encounter muscle aches that you’ve never felt before. But after perfecting this exercise, you will benefit greatly.
Perform 10 to 12 reps on each side for as many sets as possible until you feel your muscles have hit their fatigue.
Step 1
Place the band around the middle of the feet of the two legs. Stand up straight with a high posture.
Step 2
Raise your right leg in front of you, bending your knee. Hold your toes so that the band does not slip off. When your right hip is parallel to the ground, stop and slowly lower your foot to the floor.
Side-Lying Hip Abduction
This exercise for women is simple, but extremely difficult to perform. The small muscle in your thigh that is straining during this exercise is called the gluteus maximus, which is a key muscle in many exercises.
Perform 12 to 15 reps on each side, again until you feel your muscles are fatigued.
Step 1
Lie on your right side. Use your right hand to hold your head. Make sure your thighs are stacked on top of each other. Straighten your legs and keep your left leg on top of your right.
Step 2
Turn your right foot internally, pointing your toes toward the floor. Keep them pointed at the floor throughout the entire movement. This is a small trick that makes a big difference. According to a study in the Journal of Sports Rehabilitation, pointing the toes significantly isolates and activates the gluteal muscle.
Step 3
Raise your right leg as high as possible to the ceiling, keeping your knee straight, then slowly lower it back down to the staring position.
Frequently Asked Questions
What Muscles are Worked to achieve a Adonis Belt?
The Adonis Belt depends on the thickness of the transverse abdominal muscles and abdominal internal oblique muscles, which make up a significant part of the core muscles. All of these muscles play an important part in this process.
Why Dont Women Have an Adonis Belt?
Women are able to achieve the Adonis Belt through long workouts. It also requires a proper diet. It should be noted that the female body reacts negatively when it loses too much fat. Very low-fat women lose menstruation, which can seriously affect fertility and cause all sorts of problems. In general, the belt is always there, but to make it stronger, bigger and more defined, first you must work the muscle to grow and secondly, you must have a lesser amount of body fat for this to become visible.
How Long Does It Take for a Women to Achieve the Adonis Belt?
This is a very complex and time-consuming process that depends on your genetics, workouts and body fat percentage. There is no exact answer to this question. Every individual is different, from genetics to metabolism and also any supplements that are used within your training. No matter what stage or shape you are at, with the hard work, instructions we have shown you and also the dedication, any female can achieve a predominant Adonis Belt!
I have no time in going to the gym, is there some ab exercise routine which I can do at home?
Working out can be done anytime, anywhere. When doing some workouts at home, you just need to develop a consistent routine. Here are some exercises that you can include in your program. Some may need equipment which are just easy to find. First off is the Hard style plank, no equipment needed. Next is the Dead bug, no equipment needed, too. Third is the Hollow extension-to-cannonball, this does not need any equipment at all. Then, do some Barbell back squat. For this activity you will need a barbell with no weights. Lastly, do the Bird dog, this one requires no equipment at all.
Is it possible for a woman to get abs fast?
There is no shortcut in everything. If you want to achieve good results, it always includes hard work, effort and perseverance. You may try the following simple exercises to achieve that ab perfect muscles quickly safely. Work on some cardio activities, focus on increasing your protein consumption, engage in some high-intensity interval training, stay hydrated, quit unhealthy food lifestyles and fill up on fiber.
When does side plank become more effective? How many minutes is the ideal for this workout?
No pain, no gain as they say, so you should straighten the supporting arm with firm and with palm flat on the mat. Side plank becomes more beneficial when you hold it for more than two minutes. The longer you can hold the position, the better.
What are the benefits that we can get from doing hip workouts?
Hip exercise improves and helps you get a tight and toned backside. It will also prevent and treat hips and knee pains. Most often than not, most of us forget to take care of our hips. We normally focus on the stomache or the muscles.
Doing hip workouts is as important as doing some other workouts because the hip abductors are musles that helps us get a good posture, walk properly and move our legs comfortably.
Reverse crunches are becoming popular around the world. I’d love to try it but is it safe?
Reverse crunch should be beneficial and should be giving you good outcome but if you feel discomforts, the exercise should be stopped right away. It is believed that it works best for your back than the traditional crunches and sit-ups since the spine isn’t working that much.
I want to try some ab exercises to build some ab muscles. What are the ab exercises proven effective?
So far, the top exercises used to harden one’s core are the following; Bicycle crunches, captain’s chair and doing some crunches on an exercise ball. Studies shows that these activities were proven effective for building your ab muscles.
There is no shortcut in everything. If you want to achieve good results, it always includes hard work, effort and perseverance. You may try the following simple exercises to achieve that ab perfect muscles quickly safely. Work on some cardio activities, focus on increasing your protein consumption, engage in some high-intensity interval training, stay hydrated, quit unhealthy food lifestyles and fill up on fiber.
Working out can be done anytime, anywhere. When doing some workouts at home, you just need to develop a consistent routine. Here are some exercises that you can include in your program. Some may need equipment which are just easy to find. First off is the Hard style plank, no equipment needed. Next is the Dead bug, no equipment needed, too. Third is the Hollow extension-to-cannonball, this does not need any equipment at all. Then, do some Barbell back squat. For this activity you will need a barbell with no weights. Lastly, do the Bird dog, this one requires no equipment at all.
For people with difficult schedules, you may try these three most effective Ab workouts. First is the bicycle maneuver, next is the captain’s chair and third is crunching on an exercise ball.
Building strength on your core needs a lot of hard work but can lead you to favorable results when done consistently. Here are some five best core exercises you can try; plank, reverse crunch, bird dog cunch, bicycle crunch and glute bridge. These exercises are on top of the list and may give you that abs you’ve been dreaming about.
What are the ways to achieve a women’s Adonis belt? Is there something I can do to have it?
Achieving an Adonis belt is almost impossible especially for women, but with some lifestyle changes, you can definitely work your way to it. Here are some tips to consider; Eat healthy and make sure your meals are balanced. Watch your body fat percentage, minimize calorie intake. Add some cardio exercises twice a week. Lastly, develop lean muscle mass by doing some strength training.
Having a V shape abs is totally attractive and I am dying to achieve it. What is the best routine?
In order to get that V shape body you have been dreaming about, it is important to follow this workout specifically for desirable results. Starting with exercise 1, do some lat pull downs or assisted chins, 3 sets, 8 reps, rest for 60 seconds. Next up is Exercise 2, Incline bench, 3 sets, 8 reps, and rest for 60 seconds. Following with exercise 3A, Lateral raises, 3 sets, 8 reps, rest for 120 seconds. For your finisher, hop in to your treadmill, rower or bike sprints. You should complete 8 rounds, 30 seconds work and rest for 30 seconds. You will achieve that V shape body in to time especially if you instill some discipline.
I enjoy doing dumbbells. I want to know how to possibly get a V shaped body using it.
It is possible to achieve that V shaped body using your dumbbells. It is one of the most effective way especially when you do it with consistency. Here are the steps. Start with the proper position in holding your dumbbells. It should be just wider than shoulder width with your arms bent and palms facing each other. Bend your knees slightly and press one dumbbell up until your arm is straight. As you lower that dumbbell, press the other one up to complete 1 repetition. Perform 10-12 reps.
I have a very busy schedule and I want to limit my ab exercises to three. What are the best ab exercises for me?
For people with difficult schedules, you may try these three most effective Ab workouts. First is the bicycle maneuver, next is the captain’s chair and third is crunching on an exercise ball.
I want to strengthen my core. What core exercise should I try?
Building strength on your core needs a lot of hard work but can lead you to favorable results when done consistently. Here are some five best core exercises you can try; plank, reverse crunch, bird dog cunch, bicycle crunch and glute bridge. These exercises are on top of the list and may give you that abs you’ve been dreaming about.
1. Reverse crunch.
2. Bird dog crunch
3. Bicycle crunch-sitting
4. Gluta bridge
I am curious about the difference between a regular and a reverse crunch. What is the purpose of the regular crunch and what is reverse crunch for?
Regular crunch and reverse crunch have their differences though they both help in abs development. Regular crunches position the feet on the floor and work more of the upper part of your abs while reverse crunches are done with legs away from the floor.
I want to focus on my belly fat. Is reverse crunches effective for reducing belly fat?
Definitely, reverse crunches is one of the effective ways to tighten that extra belly fats. It works on the deepest muscles of your stomach that makes it more effective most especially with women. If you feel comfortable with other variations, opting for reverse crunch is the best next step.
I would like to trim down my waistline, does side plank works on the waist too?
One of the effective ways to try if you want a slimmer waistline is to include a side plank in your routine. Its results are way better than just doing crunches as it works totally in the transversus abdominus part.
Side planks seem an easy routine, but is there any down side of doing it?
The only downside that you will get from planking is when you overdo it. Arching your back, butt, straining your shoulders or bending your neck while you are planking may result to undesirable situations. You can avoid this if you are properly positioned and you are not forcing yourself.
I don’t feel comfortable with my love handles anymore, will side planks help reduce my love handles?
Love handles can be undesirable especially when it ruins the shape of your body. Doing some side plank is the best way to get rid of it. All you need is a mat and consistency. Following the right position is also the key to achieving you desired results. Lay down on your mat, extend your legs completely out to the side. Rest your right elbow on the ground, with your forearm on the ground.
I have been doing side planks for a while now but seems that I am not doing it right. How will I know if I have the right position?
You will only get the positive results from planking if you are doing it the right way. First, make sure you have a comfortable exercise or yoga mat where you can lay down with your legs completely extended out to the side. Your shoulders should be in line with your elbows in a forearm plank or in line with the wrists in a pushup plank. If you are too far forward it is going to be hard on your shoulder’s rotator cuff so avoid it as much as possible.
I couldn’t seem to get the right exercise for my hips, what hip exercises are suitable for women?
Hip exercises are perfect especially for women who wants to define their hips. Some of the best hip exercises are squats, lunges, leg presses, and step-ups. It is also important to include some supplementary exercises to improve the performance of your hip’s supporting muscles.
Ideally, if our purpose is to strengthen our hips, how often should we do a hip exercise?
It is ideal to do a hip exercise three to four times a week. For athletes like runners, I usually give them a two-week challenge to enhance their hip stability.