The latissimus dorsi muscles are the large muscles of the back. They start in the lower area and fan out toward the shoulders. To develop a V-shaped waistline, you need to focus your attention on building the lats and toning the abdominal muscles. This not only takes effort in the gym, but you also have to pay attention to your diet. Your body needs proper fuel for workouts and it's necessary to be conscious of your calories.
Step 1
Monitor your food intake for several days and track what you eat. Eliminate all foods high in saturated fat, sugar and sodium. Stick with healthier, more nutrient dense options such as whole grains, fruits, vegetables, lean meats, fish and beans. Reduce your caloric intake if you have excess fat on your belly. If you cut back by 500 calories a day, you can lose about one pound a week, according to the Mayo Clinic.
Step 2
Increase your water intake and decrease your empty-calorie intake. Beverages like lemonade, sweet teas, soda, beer, flavored lattes and slushies are empty-calorie beverages that have little nutrient value. Instead, drink water to help hydrate your body and flush impurities from your system. The Institute of Medicine recommends women get approximately 90 oz. of water a day and men about 120 oz.
Step 3
Eat small meals throughout the day. This will keep your appetite under control and boost your metabolism. Balance each meal with protein and complex carbs, and eat every two to three hours. Cottage cheese with crushed pineapple and sunflower seeds mixed in is a healthy example.
Step 4
Perform sprint training to burn the fat on your stomach. Sprints burn a high amount of calories -- and they keep your metabolism elevated when you are done exercising. Sprinting also causes you to forcefully contract your abs. Start with a five minute warm-up jog, then sprint for 20 seconds. Rest for 40 seconds and sprint again for 40 seconds. Repeat 12 to 15 times and do a light five minute jog to finish. Do this workout three days a week on alternating days.
Step 5
Execute a set of wide grip pull-ups. Jump up and grasp a pull-up bar with a wider than shoulder-width grip and let your legs hang straight down. Tighten your abs and pull yourself up until your chin crosses the height of the bar. Lower yourself until your arms are fully extended and repeat 10 to 12 times.
Step 6
Attach a straight bar to a lat machine and do wide grip pull-downs. Sit on the seat and lower the thigh pad so it fits tightly on your thighs. Reach up and grab the bar with a wider than shoulder-width grip. Lean back slightly and pull the bar down to chest height. Squeeze your shoulder blades together for a full second and raise the bar back up. Repeat 10 to 12 times.
Step 7
Position your body on a Roman chair to do a back extension with twist. Place your feet on the steel plate, rest your hips against the upper padded support and rest the back of your lower legs against the lower padded support. Rest your hands on the sides of your head and fold your body over the padded support. Lift yourself up by engaging your back muscles and twist to your right side as far as possible. Feel this in your obliques. Twist back around, lower yourself down and repeat with your other side. Alternate back and forth for 15 to 20 repetitions on each side.
Step 8
Lie flat on your back to do bicycle crunches. Raise your legs, bend your knees and level your shins to the floor. Place your hands on the sides of your head and lift your shoulders so you are looking at your thighs. Move your left elbow and right knee toward each other as you extend your left leg out straight. Reverse this motion quickly to hit your other side and continue to move back and forth. Perform 15 to 20 repetitions.
Step 9
Perform v-ups while lying flat on your back. Move your legs together, extend your arms straight behind your head and turn your palms so they face up. Lift your arms and legs simultaneously and try to touch your toes with your hands as you balance on your butt. Lower yourself back down and repeat 15 to 20 times.
Tips and Warnings
- Perform four or five sets of your back and ab exercises and do them three days a week on non-cardio days.
Things You'll Need
- Pull-up bar
- Lat machine
- Roman chair
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