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With the new year upon us, we find ourselves filled with New Year’s resolutions and goals. For some of us, the goals may be personal or business related, and some may be fitness related. 

In some form or another these goals reflect a desire to effect a change we want to occur in our lives. Fitness goals, whether they include weight loss or muscle gain, must be approached with same vigour and dedication used when you were thinking them up, especially when it comes to body transformation. 

Unless you going to see a plastic surgeon, we must be realistic with what it is we hope to achieve. So let’s try to forget about the 20 pounds of weight loss in a month and instead aim for a more realistic eight pounds in a month.

The aim of most weight loss goals is the appearance of a slimmer waistline, without the use of girdles.  

Let me tell you about exercises that, if done properly and consistently, will help to create that head-turning, eye-catching ‘V’ shape.

If properly trained, the deltoids (shoulders) and the latissimus dorsi (middle of the back) can allow you to own that V-shaped body that will make you stand out in a crowd.  

The best illusion-shapers are your deltoids. And when you develop your delts well, for men they will be round and boulder-like, and for women sleek and sexy.  The more developed and defined your deltoids are, the trimmer your waist line will appear.

Now, close your eyes and picture yourself with a slender and defined back, and understand that when trained properly, the lats also make your waist look smaller. So today I have a few exercises that both men and women can add to their workouts to help create that envious ‘V’ shape look.  

And please keep in mind that you cannot have a beautiful ‘V’ if your abs are flabby. Forget the side crunches and side bends. It will only make your waistline thicker. Go on a lose fat programme by combining weight lifting, cardio exercises and eating correctly. Your abs will show the benefits in no time.  

To create the illusion of a smaller waistline do the following:

1. Dumbbell shoulder press (three sets; 12 – 20 repetitions)

2. Lateral shoulder raises (four sets; 15 repetitions)

3. Wide grip lat pulldown (three sets; 12 – 20 repetitions)

4. Narrow grip lat pulldowns (three sets; 12 – 20 repetitions)

• Ray Ferguson is a certified personal trainer at Club One Fitness. His motto is: “If it does not challenge the body, it does not change the body.”

He is also certified as a strength and conditioning specialist, in Tabata training, Ashtanga Vinyasa Yoga and in TRX training.