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Exercises to regain your figure 
Exercises to strengthen the abdominal muscles
Pelvic exercises
Pelvic floor exercises
These exercises are known as Kegel exercises. They do not only
prepare the muscles of the pelvic floor for labour and delivery,
but for the rest of your life too.
These exercises involve contracting and relaxing the muscles of
the pelvic floor as if you are trying to stop yourself from urinating
partway through. If these muscles are neglected and become
weak, that will lead to poor bladder control and urinary
incontinence when doing some activities such as running or
walking, or even when laughing or coughing.
Pelvic lift
This exercise is beneficial because it moves your back and
stretches it gently. It also exercises the abdominal muscles, which
helps to reduce back pain. You can do the pelvic lift exercises
whilst lying on your back or when sitting or using an exercise ball.
Whilst lying on your back:
1. Lie on the ground or on the bed and put a pillow beneath your
head. Bend your knees and draw your feet close to your
posterior.
2. Tighten the pelvic floor muscles and pull your lower abdominal
muscles (“abs”) inwards, then press your lower back into the
floor or bed. Remain in this position for a count of three, then lift
your back off the floor or bed. Repeat this exercise ten times,
trying not to hold your breath whilst doing it.
Whilst sitting:
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1. Sit on a straight-­‐backed chair or a chair with no back, with your
feet placed firmly on the ground.
2. Tighten your pelvic floor muscles and hold for a count of ten,
then relax for a count of ten. Repeat this ten times. Aim to do
three sets of ten per day,
Using an exercise ball:
1. Sit on the exercise ball with your feet on the ground. It is better
to put the ball on a mat so that the ball will not slip away from
you.
2. Move the ball forwards and backwards by using your posterior,
letting the pelvis move with it; this is done by keeping the
shoulders still. You can also move the ball from side to side to
exercise your waist muscles.