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The Most Effective Exercises to Build a V-Shape Near the Waist

author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
The Most Effective Exercises to Build a V-Shape Near the Waist
A woman is doing lateral pulldowns in the gym. Photo Credit boggy22/iStock/Getty Images


To build a V-shape near your waist, focus on two areas--your back and abs. The main muscle involved with the actual V is the latissimus dorsi, known in shorthand as the lats. This is the large muscle that starts near your vertebral column and ends, or inserts, at the large, upper arm bone called the humerus. To create the V-shape, make this muscle large and your waist slim by doing exercises for both areas.


If you have excess flab around your waist or on your back, use cardio to burn the fat. According to the American College of Sports Medicine, 60 to 90 minutes of physical activity may be necessary for weight loss. Perform any type of cardio that that you enjoy, and do it three times a week. Running, brisk walking, swimming and inline skating are examples.


Pullups are body resistance exercises performed on a pullup bar. Jump up and grab the bar with a slightly wider than shoulder-width grip. After bending your knees and crossing your legs behind your body, pull yourself up until your chest meets the bar. Slowly lower yourself down and repeat 10 to 12 times. Keep your core tight, and do not sway back and forth throughout.


Pulldowns are performed on a lat machine. Sit on the seat and adjust the thigh pad so it fits tightly on your thighs. After reaching up and grabbing the bar with a wide grip, lean back slightly and pull down in a steady motion. Once the bar is chest height, slowly raise it back up and repeat for 10 to 12 reps. When lowering the bar, squeeze your shoulder blades together.


Pullovers are performed with a barbell and weight bench. Place your shoulders flat on the bench with your head slightly hanging over the edge, your knees bent and your feet flat on the floor. You should form a T shape with the bench at this point. With the barbell held straight above you, slightly bend your elbows, and lower the bar behind your head in an arcing motion. When your upper arms parallel your torso, raise the bar back up and repeat 10 to 12 times.

Bicycle Kicks

Bicycle kicks target your entire waist, with a primary focus on your obliques. Lie on your back with your legs lifted, knees bent and shins parallel to the floor. After placing your hands on the sides of your head, lift your shoulders off the floor. Steadily move your right elbow and left knee toward each other as you extend your right leg out straight. Slowly reverse the movement, and bring your left elbow and right knee toward each other while extending your left leg. Continue to alternate back and forth smoothly for 15 to 20 reps.

Crunches on Ball

Stability ball crunches target your upper abs and obliques. Lie on the ball with your feet shoulder-width apart on the floor and your head and shoulders slightly elevated. After placing your hands on the sides of your head, move your torso up and forward. Forcefully squeeze your abs, lower yourself down and repeat 15 to 20 times. You can increase the balance challenge of this exercise by moving your feet together, according to the American Council on Exercise.

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