The ultimate arm-toning move

Tricep dip - arms extended

'Tricep dips are great for strengthening and toning your arms as well as stabilising your shoulders,' says Zest magazine's fitness expert Jon Stratford. 'And best of all, you can do them anywhere.'

The basic dip:

• Sit on the edge of a stable chair and place your hands on the edge - as close to your sides as possible.
• Extend your legs so you're resting on your heels, and slide your bottom forwards so it's just off the edge of the seat.
• Keeping your bottom and back close to the edge of the seat and dip your bottom as close to the floor as possible by bending your arms at the elbow and shoulder.
• Extend your arms to return to the start position and aim for three or four sets of 15 repetitions.

Mastered tricep dips? Ramp up the exercises with these extra advanced arm toning moves