Follow these simple exercises to get the perfect upper body, from firming up your chest to sculpting your arms and shoulders...

Hiding under a jacket is one way of disguising a flabby upper body, but by following a simple exercise routine over the next three weeks you can sculpt your muscles, giving them a leaner, more shapely look, allowing you to go forth, be bold and bare all!

Many women neglect their upper bodies, leaving them with weak arms and shoulders. This leads to tension in the neck, poor posture and joint problems in later life. Due to the change in a woman's posture during and after pregnancy, it is imperative to keep the muscles of the arms, shoulders, upper back and chest toned and strong to prevent problems occurring.

If you're heavier in the lower body than in the upper body, a good disguise is to strengthen and define the upper areas. This will improve posture, slightly broaden the shoulders and give you a more attractive, triangular shape, which de-emphasises the lower body.

The other area an upper-body workout benefits is the back of the arms, whcih is where many women store fat. Only exercise and a healthy, balanced diet will sort out this problem area.

Easy exercises
Build up your biceps and triceps, chest and develop sexy shoulders. Follow my simple exercises twice a week over a period of time and you should improve the tone of your shoulders and arms, firm up your chest and give you the added bonus of upper-body strength.

Warm up
Always ensure you are properly warmed up. Circle the arms forwards for eight and then back for eight. Use light weights around 2–5lb or two cans of beans as weights. Remember, you cannot build or bulk your muscles unless you follow a very specialised body builder's programme.

Sexy shoulders No.1
Stand with your feet hip-width apart and in a good posture, keep your shoulders back and down without dropping the chest.

Holding the weights with your arms down at your sides, raise them out to the side and to the level of your shoulders. Keeping the elbow joints soft (unlocked) return arms to the side of your body.

Keep the movement slow and controlled, raising the arms up for two counts and down for two counts. Exhale as you lift the arms, inhale on the return. Repeat 12–15 times.

Sexy shoulders No.2
Standing in the same position, hold the weights in front of your thighs, keep you body weight centred between your heels and toes.

Slowly raise both arms in front of you to shoulder height, contracting your abs to keep your torso stable, exhale as you lift the weights. Pause for two counts then slowly lower the arms on the inhale. Repeat 12 times, rest and repeat.

Bicep curls - front of arms
Sitting in a chair, with your feet hip-width apart on the floor, hold the weight in your right hand. Lean forwards slightly and keep your right arm straight, palm facing forwards, as you rest your elbow against the right inner thigh (support left hand on right thigh).

Slowly bend the right arm to a 45° angle, pause, then slowly lower again, stopping when the arm is straight but not locked. Repeat 8–12 times and then change weight to the left hand and repeat.

To add a greater challenge, perform one set with the palm facing up and one with the palm facing down.

Modified push ups: chest, shoulders and triceps. Kneel on the ground on all fours, placing hands in line with the shoulders and knees hip-width apart. Keeping the abdominals in to support the spine, bend the elbows lowering the nose to the floor, return to the starting position without locking the elbows. Exhale as you lower, inhale on the return. Repeat 8–12 times, rest and repeat. To increase the challenge, try with the knees off the floor.

Triceps: Back of arm shaper
Stand with your right leg forward and knee bent and your left leg back and straight. The torso should be at a diagonal angle leaning forward from the hips.

Keep your abs in to support the lower back.

Hold your weight in your left hand, bend the elbow up and back so that it is in line with your shoulder and your weight is tucked into your waist. Keeping the elbow tucked in to the side of the body, extend the forearm back without letting the elbow drop. Return the forearm back to the starting position with weight resting against the side of the torso. Exhale on the extension, inhale on the return.

Perform slowly for 8–12 reps, rest, repeat, then change arms and legs.