The beach body workout

Fretting about toning up before stripping off at the beach? Why not get into shape at the seaside itself? A sandy shoreline provides the perfect natural gym. ‘Even running or walking on sand gives your muscles a stronger workout than they'd get at the gym,' says Amelia Watts, a personal trainer and director of Benefit Personal Training (www.benefitpersonaltraining.co.uk). ‘Because of the resistance of the sand, your legs, bottom and stomach have to work much harder and so get more toned.' If you're working out in the sea, you'll have the pummelling effect of the waves and the currents to work with, too. Pick one of our six beach sports to tone up a different part of your body.

For a hardcore all-body workout - coasteering

How does it help? Coasteering is an adrenaline-infused ‘nature walk', which makes use of all your muscle groups. ‘Participants snake along the coast, climbing, scrambling, jumping off cliffs into the waves and exploring caves,' explains Mark Garland, chief coasteering instructor for activity company Breathingspace.

Any added bonuses? ‘It's great for boosting confidence, as people can start off scared, but then build up to bigger jumps and end up surprising themselves,' Mark says. ‘There's an adrenaline rush, too, which gets the heart pumping and releases feelgood endorphins into the body.'

How to get started ‘It's essential to have a guide who knows the coast intimately and who has done a risk assessment,' Mark says. Sessions generally last two to four hours and you should be kitted out with a safety helmet, buoyancy aid and a wetsuit.

Find out more Coasteering takes place at various locations in the UK. For more information, visit www.breathingspace.uk.com, www.purejersey.com or www.hebrideanpursuits.com.

For upper-body toning - sea kayaking

How does it help? Wave goodbye to bingo wings by taking to the sea in a kayak. ‘It's fantastic for toning the backs of your upper arms,' says Amelia Watts.

Any added bonuses? ‘It's also great for strengthening core muscles and trimming your waist,' Amelia says, ‘as you use back and stomach muscles to help rotate your arms.' Strong core muscles are vital for avoiding injury. ‘They allow other parts of your body to work more efficiently and will help protect your back,' says Sammy Margo, a chartered physiotherapist with a private practice in London (www.sammymargo.com).

How to get started For safety reasons, kayaking in groups is recommended. ‘There's an old adage - "less than three there should never be",' says Len Hartley, a British Canoe Union sea kayak coach. He recommends that beginners undertake six half-day sessions before going on group trips of ten to 12 miles a day. A buoyancy aid, wetsuit, kayak and paddle are essential and should be provided by your canoe club. Find out more To locate a club, see the British Canoe Union website (www.bcu.org.uk).

For long, lean legs - windsurfing

How does it help? Windsurfing is a great way of achieving toned legs, as well as shapely arms. ‘Moving around and balancing on the board provides a natural workout for the legs, while climbing on the board and lifting the sail helps strengthen the legs and arms,' says Amanda Van Santen, chief windsurfing instructor for the Royal Yachting Association (RYA).

Any added bonuses? ‘Because of having to balance, you really work your inner core strength,' Amanda says.

How to get started The RYA runs two-day beginner courses in the UK and overseas. A board, sail, buoyancy aid and usually a wetsuit will be provided. ‘Take along water shoes, which make it easier to grip onto the board,' Amanda says.

Find out more To find courses, contact the RYA (www.rya.org.uk).

For shoulders and thighs- sea swimming

How does it help? Pushing through waves is harder than ploughing up and down an indoor pool. ‘The resistance of the water means sea swimming makes for a vigorous workout, which helps build up shoulder and leg muscles,' Sammy Margo says.

Any added bonuses? ‘It works the heart rate and is good for joints and muscles,' Amelia Watts says. ‘Swim against the waves and you'll burn calories faster.'

How to get started The world's your oyster, but always heed the advice of lifeguards and swim between safety flags or where others are swimming.

Find out more For clubs, see www.swimclub. co.uk. To find outdoor swimming locations, visit www.outdoorswimmingsociety.com.

For a nipped-in waist - stand-up paddlesurfing

How does it help? Surfing Hawaiian style, balancing on a big surfboard with a long paddle in your hands, strengthens the body's core muscles. ‘The first few times you do it, you feel as if you've done 100 sit-ups,' says Matt Argyle, chairman of the British Stand Up Paddle Association (BSUPA).

Any added bonuses? ‘It strengthens the lower back, as well as exercising arms, shoulders and legs,' Matt says.

How to get started ‘I'd advise having a lesson on flat water, to get a feel for the board - we tend to get people paddling within 30 minutes.' You should be provided with the gear and, if it's chilly, a wetsuit.

Find out more Visit www.bsupa.org. For places to learn, see www.supglobal.com.

For pert bottoms - beach Frisbee

How does it help? ‘Playing Frisbee on the beach targets usually hard-to-tone areas,' Amelia Watts says. ‘Running backwards works your bottom, and moving sideways works the inner and outer parts of your thighs.' You can adjust the intensity of the exercise depending where on the beach you play. ‘Running on dry sand, rather than wet, is harder work.'

Any added bonuses? As you throw the Frisbee, you take it across your body and propel it forwards, which works the triceps; and when you throw, you twist, which will work your waist. ‘You also use the muscles in the upper part of your back,' Amelia says. ‘So you get an upper-body and lower-body workout at the same time.'

How to get started All you need is a beach and a Frisbee.