EACH week in association with officials from the inspirebolton2action team at the USN Bolton Arena, we bring you the 'Get fit for life' column giving tips on how to stay active.

This time, Sue Hayes talks about getting ready for a holiday

Q.I’m going on holiday with friends in six weeks but want to look my best on the beach. What can I do?

A. This is one for the girls …. Start by ensuring you’re following a balanced diet: enjoy Summer salads and fruits and drink plenty of water. Just being hydrated will improve the appearance of your skin and hair.

For the next six weeks, you need a daily routine which should include a set number of abdominal exercises and aim to increase that target by 10 a day each week.

For example, these could include 10 sit-ups, knees bent and arms across the chest, 10 double leg-raises, back kept flat throughout, and 30 seconds of planks. A plank involves being in a press-up position but with forearms’ support and back parallel with the floor, then hold. Always ensure that abdominal exercise is performed on a comfortable surface with your back remaining flat and in contact with the floor.

Next, the arms. You need to focus on both your biceps and triceps. For the triceps try some dips. Find a low bench and, with hands on the bench and facing away, lower your body down towards the ground and back up 10 times. For the biceps, using a bottle or barbell, curl each arm in turn slowly up to the chest and back 10 times.

For the legs, invest in a Swiss ball – ideal for core exercises and available at most sports stores. For your quads, place the ball between the small of your back and the wall. Lower down in a squat position, feet shoulder-width apart, weight over big toes, knees in line, until you are 90 degrees and return. Do this 10 times.

For the hamstrings, lie down with your back flat and legs straight. Place both heels on the ball. Putting pressure on the ball, drag your heels towards you and return 10 times. The arm and leg exercises should be completed three times a week until your holiday.

To keep healthy and keep your weight in check, remember cardiovascular exercise. Aim to include this at least twice a week for 30 minutes – bike, ride, run or vigorous walk.

Now go buy that beachwear!

* For more information contact Sue Hayes at the USN Bolton Arena on 01204 488131.