NOW the lovely weather has finally arrived and the beach and holidays loom large, most of us start thinking of how we can quickly get in shape.

When the weather is nice, its good to take advantage of the great outdoors.

Most of us can manage to squeeze in an extra 30 minutes of activity here and there.

If you can do this at least three times a week, you will soon start to notice the difference.

Trips to the park, a family picnic or walk to a local beauty spot are all great fun (especially one with a stream to paddle in to cool your feet). Doing some exercises in the garden gives the same exercise a whole new flavour.

You can practice your squats and lunges for the legs (see below) or try a modified sun salutation (yoga exercise) for your flexibility.

If your garden is big enough you can try a swingball to improve your Wimbledon ratings, garden badminton or even boules which can be played by all ages.

Skipping is hard work, but fun if there's a few of you, so you can try a little bit and then pass the rope.

Beware that in the hot weather, your heart rate will be a bit higher to start with, so you'll need to take the level down a notch. You also need to make sure you stay hydrated by drinking plenty of water (or very diluted soft drinks).

Of course, the sun is another factor to consider. You need skin protection if exercising outdoors.

Get into the garden and try the following. Done regularly, you will soon see the difference in your legs, bottom and tummy.

For your thighs only - squats or lunges:-

Squat. Stand with feet under the hips or wider. Bend both knees and try to stick your bottom out behind. Keep the back straight and chest lifted. Repeat 10 to 20 times.

Lunge. Stand with feet hip-width apart and take a big step backwards. Balancing on the ball of the foot at the back, lower your body by bending both knees and then straighten up again. Repeat five to 10 times and then change so the other leg is in front.

Bottoms up - buttock exercise:-

Kneel on all fours with elbows bent and back straight. Extend one leg and bend it so the foot faces the ceiling. Squeeze the bottom and try to lift the leg about two inches so you put a 'footprint on the ceiling'. Repeat up to 20 times on each leg.

We all dream of a six-pack like Kelly Holmes - but how can we achieve strong abdominals? Gone are the days of having to do 100 sit ups before breakfast each day as director of Fitness Wales, Mary Sheppard, explained. "We need to target the abs in a functional way, so the muscles get used to working little and often. I often advise clients to wear a belt or even tie a bit of string around their midriff, so they can feel it against their skin. Every time they are conscious of the belt/string, they need to suck the abs in tight to make a bit of space between the skin and the belt. This will make the ab muscles work and train them to 'flatten' throughout the whole day.

"The exercise targets the deep muscles and is easy to do whether you are sitting at your desk, watching the TV, standing at the bus stop or stuck in your car at the traffic lights. Eventually your abs will learn to stay flatter almost automatically."