Excess upper-body weight is often referred to as having an apple-shaped appearance. When a high amount of this fat is stored in the abdomen, your risk for diabetes and heart disease goes up. To lose weight in your belly and all other parts of your upper body, you need to burn calories and perform weight=training exercises that target all the major muscles. This will give your body a leaner, more toned appearance.
Aerobic Exercise
Aerobic, or cardiovascular, exercise involves repetitive motion of the arm and legs for an extended period of time. This elevates your heart rate and causes you to burn calories efficiently. By doing this, you will lose weight in your upper and lower body together. All forms of cardio work well, but you can boost your progress by doing an upper-body type like elliptical training, kickboxing, rowing, swimming or arm ergometry.
Bench Press
A barbell bench press works the chest, shoulders and triceps all at once. This exercise is labor intensive, which also causes a high caloric expenditure. Begin by lying face-up on a weight bench and grasping the bar with your hands wider than shoulder-width apart. Steadily push it off the supports and hold it above your body with your arms extended. Slowly lower the bar down to your chest, push it back up steadily and repeat. For a variation, use dumbbells and lower them them to your sides by bending your elbows.
Push Press
The push press is a high-intensity shoulder exercise performed from a standing position. Grab a set of dumbbells and hold them right above your shoulders with your palms facing in. Slowly lower yourself into a slight squat, quickly rise up and push the weights straight above your head until your arms are extended. Slowly lower the dumbbells back down and repeat. When you push the weights up, forcefully contract your abs to stabilize your spine and generate force.
Bent-Over Row
A bent-over row targets the mid to upper back, as well as biceps. Begin by holding a weighted barbell in front of your thighs with your hands spaced shoulder-width apart. Keeping your back straight and abs tight, bend forward at the waist and let the bar hang straight down. Lift the bar up to your lower stomach and squeeze your shoulder blades together. Slowly lower the bar back down and repeat. For a variation, use an over and under grip.
Dips
Dips work the triceps on the back of the upper arms. This area is often victimized by hanging flab. Start the exercise by sitting on the end of a weight bench with your hands next to your hips and fingers wrapped underneath. Carefully lift one leg at a time and place your heels on top of another bench. Slowly lower yourself down by bending your elbows and stop when your upper arms parallel the floor. Push back up steadily and repeat.
Stability Ball Situps
Situps work the abdominals from a face-up position. By doing them on a stability ball, you will increase the muscle recruitment. Lie face-up on the ball with your head and shoulders elevated, hands on the sides of your head and lower back touching the ball. Steadily move your torso forward until your body is at an angle to the floor. Squeeze your abs forcefully, slowly lower yourself back down and repeat. Keep your lower body still throughout.
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