Commonly referred to as “the must-have muscle” or “the ramp” and often seen in celebrity movies such as Aquaman with Jason Momoa or Calvin Klein ads with Trevante Rhodes. The inguinal crease often called the moneymaker muscle has been a continual topic for discussion amongst fitness enthusiasts on the best forms of training to get that perfect love line.
What is the inguinal crease and how do you get it?
Most men have customarily made the sad mistake of thinking of the inguinal crease as a group of muscles. Rather the inguinal crease sometimes known as the twin cords is actually two cords of ligaments originating from your hips hidden by a layer of subterraneous tissue of fat which can only be revealed by lowering your body fat to about 5 to 8 percent.
Considering the fact that achieving an inguinal crease is mainly dependent on the percentage of body fat of the individual and not the result of training. It is quite easy to understand why a vast number of super -skinny men who have never before set foot in a local gym can be seen with such well-defined inguinal creases and why so many gym-goers regardless of the hours of training creases remain hidden.
Strict diet and consistent exercise to build your inguinal crease
Nonetheless, there are some men who are genetically blessed with a lower percentage of body fat. For others, however, it requires an excessive amount of discipline in maintaining a strict diet and a consistent exercise routine to get lean. Notably, the best way to lower your overall percentage of body fat is first by incorporating a variety of cardiovascular and resistance training exercises into your daily workout. While additionally including some level of interval training and maintaining a healthy and balanced strict calorie deficit diet. This will help you to meet your energy requirements for effectively performing your workout and still drop body fat.
Include abdominal exercises in your training
Men who already have a lean physique should begin by including a number of abdominal exercises for tightening those abdominal muscles, however, if you haven’t got to that stage yet don’t sweat it. By maintaining a strict calorie deficit diet along with interval cardio and resistance training, you’ll be down to the required percentage of body fat in no time.
Follow a Calorie Deficit Diet to Drop Fat
If you’ve already been training to tighten your abdominal muscles and down to six small meals per day diet then you’re already on your way. If not, then its time to get started. Now all you need to do is to further lower your food portions by about 1/4 of the amount per serving while maintaining your normal exercise routine to increase the number of calories consumed during training. This is what we refer to as a calorie deficit diet. Now, bear in mind that with a calorie deficit diet you will occasionally be subjected to the typical hunger cravings; this is quite normal.
The solution to this is to simply increase the amount of fiber content such as brown rice, whole-grain bread or oatmeal per meal serving. What you are effectively doing here is keeping your energy levels up, your stomach full and your calorie counts down with these slow-release carbohydrates.
Increase your reps to at least 20 reps set
Most professional trainers as a general principle when training clients to define their inguinal crease have included a usual weight lifting workout. This workout includes three sets of at least 20 reps of the full-range of motion exercise. A good example of an exercise used is the Swiss-ball crunch. Each set allows a rest time of no more than 25 seconds in-between sets.
How to perform the progressive Swiss-ball crunch:
- Begin the exercise by laying on the ball positioning yourself so that your head, neck, and back are on top of the ball.
- Both feet should be shoulder-width apart, with your knees directly above your ankles, hands at the sides of your head.
- Push downwards through your heels curling your torso upwards as much as possible without engaging your hips.
- Gradually lower your body back on the curve of the ball to complete a single rep.
As you progress through the exercise and it becomes easier you should hold a pair of dumbbells or medicine ball above your chest.
Using the right training methods and diet discipline it is possible to achieve that inguinal crease you have always wanted. It takes hard work and dedication but with the right plan, it’s all within reach.