I have always had more body fat on my upper body than the lower, and have a very stubborn tyre around my waist. What exercises can I do at home that will complement my running, and hopefully tone my upper body, especially upper arms, chest area and stomach?

Here are two exercises I do when short on time; the first is a particular favourite. It’s a variation on the classic tricep dip. It is wonderful for posture, targets the triceps at the back of the arm, lengthens the body and midriff and feels great done first thing in the morning or after a day sitting at a desk.

Start sitting on the edge of a firm chair. Your fingers need to be facing forward, elbows pointing backwards. Support your weight as you lower yourself down to a tricep dip position, keeping elbows pointing back behind you and torso close to the chair. Extend back up to straight arm position and press your hips forward and up, firmly pulling in your belly as you stretch one arm up over your head on the diagonal.

Lower to the start position and repeat dip, this time extending the other arm to the opposite diagonal. Moving the legs farther away or nearer to the chair makes this harder or easier, respectively.

For taming chunky waists, try this ab exercise. All you need is an open doorway. Lie on your back on the floor, knees slightly bent, and position yourself so your pelvis is in line with both sides of the doorframe. Draw the belly button down as you gently lift from your breastbone reaching across with your right hand towards the left-hand side of the doorframe, about ruler height from the floor. Lower, and repeat on the other side. Try 12 to 16 reps of each, three to four times a week. This ab exercise can be easily squeezed in while running a bath.

· Joanna Hall is a fitness expert (joannahall.com). Send your exercise questions to: Weekend, 119 Farringdon Road, London EC1R 3ER ([email protected]).

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