It's time to face the truth, one of the most effective forms of training, particularly when we start to get a bit older, is body weight training. The full range of body movement helps to lengthen, define and strengthen your muscles, keeping your muscles subtle and flexible. But what if you wanted to focus on getting toned arms? Surely, this means weights, weights and more weights? Actually no - the only weight you need is your own body.

Try these body weight exercises from personal trainer and FHIT founder Lauren Hannaford to define your arms. Due to the incredible functional nature of the body they will also engage your shoulders, chest and core. (It's like four exercises in one move!)

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