So who is Adonis, and what is this workout? Adonis is the first greek god to have that famous “V” cut lower ab shape. The area where your abs, hips and thighs meet have now been coined the Adonis Belt because of him and it’s a look that many people strive for.

This workout is designed to blast that lower ab region to really define and shape your lower two abs and sculpt that V cut. As you get comfortable with this workout, add additional weights, sets and reps to really feel the burn and your progress.

For best results do this workout 2 – 3 times a week. To aid in your quest for the perfect Adonis Abs, be sure to trim your body fat with proper nutrition (generally with a caloric deficit). It’s only with a low body fat percentage that you’ll truly see this V shape. 20 – 40 minute cardio session 2 – 4 times a week will also really help you trim that last bit of body fat.

Exercise no. 1


4 sets of 10 reps on each arm

Woodchoppers are a great way to trim your love handles and strengthen your core. There are many variations to this workout – you can use a cable pulley or a medicine ball. For this explanation we’ll use a cable pulley.

  1. Start by attaching a handle attachment to a high pulley. Stand with one of your sides facing the pulley column at about arm’s length away from the column.
  2. Grab the handle from the top with both hands so that your arms are diagonal with your body and fully extended.
  3. Exhale while slowly pulling the cable across your body to the lower part of the other side of your torso. Be sure to keep your arms as straight as possible through this movement.
  4. Pause for a moment, then inhale while bringing the cable back up to the starting position.
  5. Repeat for the desired number of reps, then switch arms and repeat.
Exercise no. 2

Russian Twists

4 sets of 20 reps

Russian twists are a great way to build ab and core strength.

  1. Start by laying down on the floor with you knees bent and your feet planted flat on the ground. Place your feet under a piece of furniture or have a gym buddy hold them down if you can to help with stability.
  2. With your feet planted and stable, slowly bring your torso up to about a 45 degree angle so your body makes a V shape with your legs. Hold your hands together or hold a medicine ball or weight out in front of you for added resistance.
  3. Twist your hands or the weight from side to side almost touching the floor on each side. Once you’ve touched each side once you’ve completed one rep.
  4. Repeat for the desired amount of reps to complete your set.
Exercise no. 3

Cable Crunches

4 sets of 10 reps

  1. Attach a cable rope to a high pulley.
  2. Kneel below the pulley grasping the rope attachment with your hands in front of your face.
  3. Allow the weight to hyperextend your lower back and flex your hips.
  4. Flex your waist to contract your abs. During this motion your elbows should move towards your the middle of your thighs, exhaling all the way through.
  5. Inhale while slowly returning to your starting position.
Exercise no. 4

Bent Hanging Leg Raises

4 sets of 10 reps

  1. To begin, hang from a chin-up bar with your both arms extended at arms-length in top of you using either wide grip or a medium grip. The legs should be straight down with the pelvis rolled backwards.
  2. Raise your legs until the torso creates a 90-degree angle with the legs. Breath out as you perform this movement and hold the contraction for a second.
  3. Return back to your starting position while you inhale.
  4. Repeat for the recommended amount of repetitions.

Caution: Perform this exercise slowly and deliberately as it takes some time getting used to. Also, do not be hasty and try to use weights on the first trial; you’ll have enough in your hands by holding your weight and also learning how to balance yourself so that you avoid swinging your torso. As you get more advanced you can hold a dumbbell in between your feet. However, be very careful when adding weight to this exercise as if you add too much too quickly you could get a hernia.

Exercise no. 5

Alternating Leg Lifts

4 sets of 10 reps

Leg lifts are a great way to build core and ab strength.

  1. Start by laying down on the floor with your hands under your glutes. You can also use a bench by laying down with your legs hanging off. This will add resistance and challenge you during the movement.
  2. Keeping your legs as straight as possible, left one legs up until it’s perpendicular to the floor
  3. Hold for a second before bringing this leg back to your starting position. Switch then repeat with your other leg to complete one rep.

Linda Piyawadhanachai

I first got into weight lifting when I got hired into an office job. I found myself eating junk food and fast food all the time. I knew if I kept this up, I would later regret it in the future. I wanted to make a change and want to help others make a change too!
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Kiyan Sheikh

My goal is to inspire others to reach their fitness goals and become a confident, better version of themselves. Being fit doesn’t just mean going from fatty to lean, people that are lean also need help increasing things like their cardio or endurance.
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