Fun on the beach

There are plenty of opportunities to burn excess calories while on holiday. Why not suggest a game of beach volleyball with friends or family? Running around in the sand is much harder than on grass, so you'll soon get the heart pumping and those muscles fat burning. Don't forget to use a high factor sun protection and re-apply cream regularly, even on an overcast day.

Why not get the appetite going before breakfast and go for a dip in the sea? The cold water is renowned for helping skin tone, and a quick swim stimulates the part of the brain which releases the 'feel good factor' endorphins. Always notify a friend, take care of where you swim, and don't go out too far.

Holidays aren't just about lying on the beach (although that's part of it!) Try to find 20 minutes each day to get in the pool and do between 10 and 30 lengths. 30 minutes of swimming can burn over 300 calories. Find a time when the pool is quiet, at the start or end of the day. You'll feel satisfied and relaxed by the end of your swim.

Spending time in the sunshine can improve your mood and help you to relax, and sunlight will also help your body produce much-needed vitamin D, which helps your body to absorb calcium. However, you must exercise caution whilst sunbathing: try to avoid being in the sun between 12 and 3pm, and re-apply high factor sun cream regularly. Don't spoil your holiday by burning and having to watch all the fun from the shade.

You can tone up while lying in the sun, and you'll feel better in your bikini for flexing those muscles. The 'plank' is an excellent exercise. Lie on your tummy, then rest your upper body on your forearms, hips off the floor slightly higher than your body, with your toes tucked under. You just have to try and hold this position for 1 minute without dropping the hips. Keep reading your magazine to take your mind off it.

A great way to stop the kids getting bored (and get you burning calories) is to play some beach games. Try having races on the sand, sandcastle competitions, bat and ball or burying each other in the sand! You could even try your hand at water sports, wind surfing, body boarding or even take out a pedalo. All are excellent workouts, and you'll really work your abs with all the laughing.