Developing the Adonis Belt
WHAT IS THE ADONIS BELT?
The Adonis Belt (iliac furrow) is a term for a part of the human anatomy. It refers to either one of two shallow grooves of the surface anatomy of
the human abdomen running from the iliac crest (hip bone) to the pubis. The Adonis muscle is not a currently defined term in Terminologia Anatomica, though it has been used as a formal anatomical term in the past.
The term “iliac furrow” does not appear in any of the abstracts indexed by PubMed. In modern usage, it is more common to discuss the surface anatomy
in terms of nearby structures such as the inguinal ligament or iliac crest. The term “iliac furrow” still often encountered when reading about
art history, and the term “Adonis belt” is often used by bodybuilders and their admirers from the sense of Adonis as any handsome young man (cf.
the myth of Adonis).
An indentation on a male’s waist caused by wearing a too-tight belt is often referred to as an “Apollo’s belt’, although most men develop this indentation
from constant waistband and belt pressure.
WHAT CREATES THE ADONIS BELT?
The Adonis Belt is created by the Inguinal Ligament and the Transversus Abdominis (TVA).
The Inguinal Ligament is what creates the line but without muscle hypertrophy (muscle size) in the Transverses Abdominis, this line will not be as visible.
So in order to achieve to achieve a good Adonis belt with Adonis belt exercises, you must first achieve muscle hypertrophy in your TVA (transversus abdominis muscle). The transversus abdominis muscle, is a muscle layer of the anterior and lateral abdominal wall which is deep to (layered below) the internal oblique muscle.
*Note low body fat is also required over and above doing Adonis belt exercises for the Adonis Belt to be visible.
Transverses Abdominus (TVA):
WHAT ARE THE ACTIONS OF THE TRANSVERSES ABDOMINUS?
The transversus abdominis (TVA) helps to compress the ribs and viscera, providing thoracic and pelvic stability it also helps pregnant women deliver their
WHAT EXERCISES CAN I INCLUDE FOR THE BEST ADONIS BELT WORKOUTS?
The TVA is used a lot in stabilization, its heavily activated in exercises such as squats, dead lifts and other big compound lifts. However the best exercises
to include in your Adonis workout program are the following:
- Stomach vacuums
- Balancing acts such as standing on a boss ball or a swiss ball (be very careful with the swiss ball, its a very advanced exercise)
- LEARN MORE ABOUT MY LIMITED TIME ADONIS BELT TRAINING PROGRAM HERE
HOW OFTEN SHOULD I DO EXERCISES FOR MY ADONIS BELT?
I recommend you should train your TVA at least 3 times per week, only needs to be 5-10 minutes done at the end of your workout.
Achieve muscle hypertrophy (increase in muscle size) in your transverses abdominus (TVA) through certain exercises and lower your body fat. This will cause
the inguinal ligament to be visible, creating a adonis belt.
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