Try our workout for a stronger, leaner upper body

For some of us, no matter how much we exercise, there is always a part of our body that is harder to trim down than the rest. This is because genetics plays an important part in body shape, where we gain and lose weight is essentially pre-determined by our parent's genes. Consequently, spot reduction or losing weight in a specific part of your body is not possible. However, with regular cardiovascular and continual strength training exercises, your shape, muscle definition and endurance will show a noticeable improvement.

One of the most common areas women store fat is the upper body. The following set of exercises focuses on toning your shoulders, chest and arms with weights. If you are working out at a gym, you can use a light body bar or medium sized hand weights. However, if you exercise from home, two tins from the cupboard can substitute well for weights.

Before any kind of exercise, it is important to warm up your body for about 5-10 minutes. If you are at the gym, either use the stepping machine, the stationary bike, or walk on the treadmill. If you are exercising at home, marching on the spot will do the trick. Remember, technique and posture are important in every exercise, as is starting with light weights, in order to not overdo it.

Shoulders
T o strengthen your shoulders, start with 'upright rows'. Standing with your feet shoulder width apart, and your arms down by your sides, tighten your tummy and push your pelvis forward (or tuck your bum in). Then slowly bend your arms, leading with your elbows, so that your hands lift up towards your chin and your elbows stick out to the sides. Without hunching your shoulders, bring the weights up to chest level, then lower them back down slowly, until your arms are straight. Do not lock your elbows. Do three sets of 10 repetitions.

Next, try the 'shoulder press'. Check your posture, making sure your tummy is tight and your bum tucked in. Then, position your legs in a split stance so that one leg is in front of the other. Starting with your arms bent, your wrists at shoulder level and your palms facing away from you, lift the bar above your head until your arms are straight. Don't lock your elbows. Lower your arms until your wrists are level with your shoulders. Do three sets of 10 repetitions.

For strengthening your chest, try the 'chest press'. Lie down on a mat or the floor. Keep your tummy muscles tight and make sure your spine is relaxed with a slight, natural arch. Using either the bar, hand weights or tins, start with your elbows bent at a 90-degree angle to the floor. Straighten your arms up towards the ceiling, then lower them back down to starting position. Again, as you push the bar up, avoid locking your elbows. Do three sets of 10 repetitions.

Finally, don't forget tried and tested press-ups. Start on all fours with your hands directly under your shoulders. Lean all your weight onto your arms and either keep your knees on the floor (if you want to make it easier) or push yourself up onto your toes, and keep your body in a straight line. Slowly lower your upper body to the ground by bending your arms. Do as many as you can, making sure you don't arch your back.

Arms
Start with 'biceps curls' (for the front of your arm), using either the bar, weights or tins. Stand up tall with your arms down by your sides and your palms facing away from you. Position your elbows in close to your waist. Slowly bend your arms, lifting the weights from your thighs up to chest level in a slow and controlled manner. Then, bring your arms back to starting position. Do three sets of 10 repetitions.

For the backs of your arms - your triceps - try 'triceps dips'. Sit on the edge of a sofa, heavy chair or bench and put your arms behind you, with the palms of your hands on the seat. Make sure you're sitting up straight and your abs are tight. Slowly bend at the elbows, so you dip down off the seat as far as possible while keeping your back straight, then straighten your arms up again to push back up. Do three sets of 10 repetitions.

When you finish your training session, make sure to stretch out the muscles you've worked. Refer to our stretching article for specific exercises. Good luck!