Adonis Belt on Women: The Best Exercises, Workouts & Tips

adonis belt women

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.

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!

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