Udonis belt also known as the V lions are the two grooves on the abdomen to run down towards the pubis and it's the key to completing an attractive physique but unfortunately if you're not born with decent genetics and you may find that your Adonis belt isn't very visible at the moment take a look at these two individuals for example they're around the same level of body fat yet you can see the jurassic differences in their p lines the one on the left doesn't have a very prominent Damas belt the one on the right however has
a very defined and well-formed adonis belt but i guarantee you that the one on the right doesn't do specific training to make his adonis belt more visible and he likely had it before he even started working out this is how powerful genetics can be in determining certain features of your physique but even if you haven't been blessed with a gradation at exterior Donna's belt it doesn't mean that you can't build the muscles around it to make it more visible as this is something that I've done myself you should also keep in mind that your first
priority should be getting down to a low enough level of body fat in order to see your videos in the first place below 12% is ideal although with good genetics some people may see it at a higher body fat percentage it looks much more aesthetic and appealing at a lower level of body fat now let's first get started with understanding what exactly the adonis belt is and the concept behind training it technically everyone has that v-line since was created by something called the inguinal ligament but how visible it is initially will highly vary based on
genetics and is something that we can't change however this line becomes more visible through hypertrophy of the obliques and the transversus abdominus which is due to the internal oblique muscle this is because the obliques attached to the inguinal ligament so when the transversus abdominus grows it kind of pushes up from underneath to make a suspect more visible long story short to make your adonis bill more visible you want to work out and strengthen your obliques and your transversus abdominus so how exactly do we do this well the main action of the transversus abdominus is stabilization
of the spine such as during heavy squats and deadlifts and during certain ab exercises on the other hand the main actions of the obliques are lateral flexion and work of the trunk so logically the best way to develop these muscles is through performing heavy compound movements as well as ab exercises that require a lot of civilization and rotation of the trunk so what exactly are the best ab exercises for this purpose well the first exercise is side planks side planks require a lot of stabilization and thus activation of the transversus abdominus as well as involvement
of the obliques in order to keep your body upright the main key for this exercise is not to let your hips draw towards the floor to try to hold this position for around one minute on each side and perform three or four sets of it when this gets too easy you can always hold some weight in your other hand to make it a little harder for you the second exercise is hanging leg raises this exercise mainly targets the transversus abdominus but you can also twist your legs when raising them to activate your obliques as well
try to do around eight to twelve reps of the straight leg raises and twisted leg raises for three to four sets each and don't be afraid to add some weight by holding it in between your feet if this gets too easy and the third exercise is something called cable woodchoppers which will do wonders for your obliques you want to focus on pulling the handle across and down your body by using your obliques you want to keep your hips nice and straight and don't let them rotate to ensure that you're using your obliques to move the
way perform four sets of around eight to twelve reps and increase the weight as it gets easier so for the best results you can perform these three exercises in a circuit routine one to two times a week or you can just add it to your current adverting and you want to train these muscles like you would any other muscle or we load it with the weight when it gets easy in order to elicit hypertrophy of these muscles and that's basically it guys the key is to drop your body fat below 12% perform heavy compound movements
and perform these ab exercises that activate your obliques and transversus abdominus I hope this helps out if you have any questions and leave a comment down below and please like the video and subscribe to my channel if you found it useful Cheers [Music]
