We've included the beginners and intermediate arms workouts here too in case you'd like to warm up and test your performance before moving onto the advanced exercises.

If you want to lose the flab on the backs and fronts of your arms then a weight-bearing workout (resistance training) is just what you need. I've had celebrity female clients point to their arms and say, “What can you do with that?” Many don't realise that mostly it's not fat but rather underdeveloped muscle.

Start with the exercises below, but if you're really keen to tone those arms add five 30-minute cardio workouts a week, if possible including a cardio machine with arm handles (focus on pushing the handles forward).

No matter what your fitness level is, when doing this workout use enough weight to exhaust your triceps and biceps (so you can barely do another repetition) by the end of each set of reps. Pay strict attention to form; each rep should be smooth and controlled - 4 counts up and 4 counts down. If you have trouble maintaining your alignment, switch to a lighter weight. Try using 3 to 5lb dumbbells... or shopping bags!

Beginners

Shopping Bag Biceps Curl

Technique: Stand with feet shoulder-width apart, holding your shopping bags, palms facing up. Keeping your elbows against your sides, curl the shopping bags upwards, rotating your palms to face your shoulders.

Nicki's Tip: To increase the burn do seven reps, seven half reps (curling up from waist level only), then seven quarter reps (using an even smaller range of motion).

Intermediate

Bent-over triceps kickback

Technique: You'll need a chair or a low table (a coffee table for example) for support in this exercise. Place your left knee on the chair, and lean forwards to place your left hand on the chair as well. Your right foot should be flat on the floor with your right knee slightly bent, keeping your back straight. Hold a dumbbell in your right hand, close to your side, with your elbow bent at a 90-degree angle, palm facing in, upper arm parallel to the floor. Keeping your shoulder stable, use your triceps to straighten your right arm behind you, keeping your wrist straight and pause when your forearm is almost parallel to the floor. Bend your elbow to return to the starting position. Do 1 set of reps with your each arm, and then repeat.

Nicki's Tip: Full extension in the 'kickback' is crucial for best results. Be sure to use a doable amount of weight and hold your shoulder still as you straighten the arm behind you.

Advanced

Overhead extension

Technique: For this exercise, it's best to use a fit ball, but if you don't have one you could use a chair. Lie face-up on a fit ball with your head, shoulders and upper torso resting on the ball, feet on the floor hip-width apart, knees bent, abs tight, and your back in a neutral position with your torso parallel to the floor. Hold a dumbbell in your left hand and extend your arm up in line with your shoulder, palm facing in. Put your right hand on the underside of your left upper arm, just below the elbow. Bend your elbow to lower the weight towards your left shoulder, keeping shoulders stable. Straighten your arm; repeat for one set of reps. Switch arms and repeat.

Nicki's Tip: At the top of the move, be sure your arm is fully extended from elbow to wrist and use your opposite hand for support. To isolate the triceps, it's important to keep your shoulder from moving.