Women have a naturally higher body fat percentage than men, so they may experience more of a challenge in getting "V" hips.
Getting a toned, defined midsection involves more than just ab work. Specifically, if you want the deep вЂњVвЂќ look that frames your waistline, you'll need to burn excess fat throughout your body and strengthen your internal and external obliques. For the best results, do two or three sets of each oblique exercise several times a week in combination with fat-burning cardio, total-body strength training and healthy eating.
The Russian twist is a seated core exercise that's easy to modify based on your fitness level. To start, sit upright with knees slightly bent and heels resting on the floor. Lean back slightly, keeping your shoulders relaxed. Hold the position, then rotate your shoulders and torso to the right, tapping both hands on the ground beside your hips. Rotate back to center and then turn to the left, tapping on the left side. Do 20 reps on each side. To make the exercise more challenging, lift your feet off the floor, lean back farther or hold a weight in your hands while performing the movements. When you turn to each side, your obliques twist and contract, stabilizing your core body. As you shed fat, practicing those tight contractions can help produce the "V" shape to frame the hips.
According to ExRx.net, it's not possible to spot tone the obliques or any other area -- instead, you need to reduce total body fat by practicing regular cardio exercises in addition to strength training. That's why high knees is a standout move; it raises your heart rate and burns a lot of calories while sculpting and toning oblique muscles. To do the exercise, stand with feet hip-width apart and arms at your sides. Begin to jog, but instead of keeping your knees low, lift each knee to hip height or higher. Keep up the move for 30 to 45 seconds. To increase the move's difficulty, go faster.
In the results of a study published in 2011 by San Diego State University researchers, the captain's chair showed the most oblique muscle activation out of a group of 13 core exercises. Most gyms have apparatus built specifically for the exercise. To do it, grasp the handles of the unit and press your lower back against the backrest. Lift your feet off the floor and tighten your abs. On an exhale, slowly lift your knees toward your chest. Pause briefly, inhale and slowly lower back to start. Do as many reps as you can with slow, controlled movements.
Kelli and Daniel Segars, the husband-and-wife duo behind FitnessBlender.com, call the jumping oblique twist an especially unique cardio move because it tones and strengthens the obliques and can effectively slim down the midsection. The move starts with the feet together. Lift your arms to shoulder height and place hands in front of your chest, palms facing down. In a quick motion, lift both feet off the ground and hop to your right, twisting your hips and feet as you go. Then quickly hop to the left and repeat, alternating sides. Your chest and shoulders should point straight ahead and not twist along with the lower part of your body. Continue the move for 30 to 45 seconds per set, and ramp up the difficulty by jumping faster if you're able.