Aren’t we all guilty of salivating at those ripped Hollywood actors with their alluring V-shaped body? Regretfully, it is harder for females to achieve this due to their anatomy and higher body fat composition compared to males, but that’s not to say you can’t get it.
The scientific term for the V-shaped body is called the Adonis Belt. The area of the Adonis Belt that creates separation between your hips and abdominals is made of the inguinal ligament and hip bone, neither of which you can train. You can, however, train the muscles around the inguinal ligament to improve the separation.
Low body fat and ab training go hand in hand in order to achieve the adonis belt, basically the same thing as obtaining a visible six-pack. No point slogging out in the gym doing ab exercises when the muscle is buried under heaps on fats. Once the fats are eliminated, in comes the ab training to strengthen the muscles that accentuate the V-line.
It’s actually very simple, your body needs to burn more calories than you consume. Hence, diet and high-intensity interval training is the way to go. Dieting does not mean starving yourself, but eating the right food (food that is low in calories and high in protein and nutrients) so your body receives the right nutrients to preserve its muscle and lose fat at the same time.
Though diet is the key to lose fats, you can speed up the process by throwing in some fat burning workouts. High-Intensity Interval Training (HIIT) is the most effective in burning fats; it involves short explosive spurts of activity followed by an equally short rest time, then repeats that for a few sets. For an example of HIIT, check it out here.
Remember, the Adonis Belt is a ligament, not a muscle so we can’t exactly train it. What we can do is train the transverse abdominals, the obliques and the lower abdominals to bring out the V shape. I know these jargons can be confusing, so refer to the above picture of the abdominal muscles for reference. Below are three effective abdominal exercises that will bring you closer to the alluring V-taper.
You’ll be surprised how shag the simple movement of the Bar Leg Raise is. RIP to your abs tomorrow.
Windmills are definitely my favourite exercise because of how effective it is. With this, you are working your entire abdominal area and obliques, killing two birds with one stone.
Russian Twist is a fun one. It involves a really quirky looking motion twisting your hips but trust me, it works!
Hard work and determination is key to getting in shape, and remember it takes time for results to show. Don’t give up and try these tips mentioned above, and let us know if it works for you.