Hate my bingo wings!

The tricep muscles is an area of muscle at the back of the arm that can loose its tone and strength fairly easily, particularly in women, simply because it’s not a muscle group we use often enough to keep it in good shape.

It can be toned with various specific strength exercises which will not only leave your with trimmer arms but will also help you to maintain good posture.

The two most effective exercises are tricep dips and bent over rows. You can do tricep dips at home; all you need is a chair, a bench in the gym – even a park bench will do.

Start by sitting on the chair with your hands either side of your bum and your fingers gripped over the front of the chair. Lift your bum off the seat so you are now supporting your body weight through your arms. Slowly lower your bum towards to the floor and your arms should bend at the elbow and then push yourself back up to level with the chair. The beginner’s version is to have your legs bent at a 90 degree angle - the straighter your legs are out in front of you the harder it becomes.

For the bend over row, you need a set of dumbbells or two full water bottles, one for each hand. Stand with feet hip width apart, slightly bend your knees and tilt your body slightly forward. Bend your elbows and stick them out wide, like chicken wings and then squeeze both elbows back, so it feels like you’re squeezing your shoulder blades together. This move also works the top and middle of your back which is important as this whole area is connected and will help strengthen the arms and help you maintain good posture. To start with do three sets of 10 repetitions on each exercise and build up slowly to three sets of 20 repetitions.

Give the tricep area more skin tone by scrubbing the skin with an exfoliating wash that removes dead skin cells and helps maintain good circulation in the area. This will not only improve the quality of the skin but will also help tone the muscles.

Swimming and rowing are also great all round exercises that will work the triceps and arms in general.