Isn’t it Ironic that they say abs are made in the kitchen, yet even at 22% I have a more defined six pack than a marathon runner at under 10% body fat?
The Adonis Belt or Apollo’s Belt refers to the v shaped abs on guys. Those who have a low enough body fat percentage and are actually able to see the infamous 6 pack abs may be achieve the Adonis belt simply because it’s more a matter of genetics and your body frame than it is the amount of work you put in at the gym. Even the best abs workout won’t do the trick if you’re just not cut out for it so to speak.
The v shape that guys can develop on either side of the lower abs is actually technically called the Iliac Furrow. It’s a small groove or indentation that’s created by the Iliacus Muscle which runs on either side of the abdominals from the upper hip bone (Iliac Crest) to the pubic region.
Stability Ball Pikes
Use a stability ball to perform pikes that target your obliques as well as your transverse abdominis. Lie with your palms on the floor and your lower legs propped on a stability ball, with the tops of your feet and front of your lower legs touching the ball. Slowly bend at the waist and push your buttocks toward the ceiling as you roll the ball inward until only the tips of your toes are touching the ball. Your body should form a V shape in this position. Carefully lower your hips and roll the ball to the original position. Complete three sets of 10 to 12 repetitions.
Oblique Planks
These are an awesome addition to your abs workout. They really hit the Obliques and Iliac Muscle while giving your abs a workout too.
1. Laying on your side on the floor, prop yourself up on your elbow and forearm.
2. Lift your hip up off the floor towards the ceiling. Squeeze your abs and butt tight and hold for a minimum of 30 seconds.
3. Return to starting position and relax. Don't rest any longer than the amount of time you held the plank position. Repeat this movement 10 times and move to the other side.
Stomach Vacuums
Sound weird, right? Stomach vacuum is an isometric exercise, and can take a lot of practice, but are effective in training the Adonis area. To do a stomach vacuum, stand upright and exhale all air out of your lungs, puff your chest out, and hollow your stomach. Imagine trying to touch your belly button to your spine. Hold for 20-30 seconds – or as long as you can. Don’t stop yourself from breathing just to complete the exercise!
Russian Twis
Sit with feet hip-width apart, flat on the floor, and hold a medicine ball in front of your chest. Lift feet slightly off the floor, balancing on your coccyx. Without dropping your feet to the floor, quickly twist to the right [above], then to the left. That’s 1 rep. Continue, moving rapidly from side to side. Do 3 sets of 30 reps.
Declined Crunches
Decline the back of a weight bench approximately 45 degrees and perform crunches to target the lower portion of your abdominal muscles. For further resistance, hold a weight plate or a dumbbell to your chest. Hook your feet to a fixed stationary object or have a friend hold your ankles. Perform three sets of 10 to 15 repetitions.