Sometimes, big isn't that beautiful. New Mum Shieryll Raqueno put on 20-plus kg during her recent pregnancy.

She gave birth to her first child, a boy, in December and is just embarking on the road to reclaiming her pre-Mum tum.

The 30-year-old Filipina has a head start, though - she's been a physical trainer for almost a decade now, so she knows how to pace herself.

That's especially important as she had a caesarean delivery, which entails surgery and stitches.

The centre manager of Contours Express, which has two outlets that specialise in women's fitness, says women in her condition should work at gradually strengthening their abdominal muscles. They should avoid the traditional ab exercises like sit-ups and crunches which involve movements that can be jerky.

Instead, she recommends static exercises like those she demonstrates on this page. These will make you flex your core (abs and lower back), and strengthen and tone the entire abdominal region.

If you are a new mother, or recovering from surgery, do consult your doctor before starting an exercise routine.

Raqueno can be contacted at Contours Express (tel: 6220-1170). The fitness centre is offering two 30-minute Belly Combat workouts and body fat analysis (total value $65) to the first 50 Urban female readers who call 6220-1170.

PLANK

What it works: The core muscles (abdominals, lower back)

How to do it: Lie on your stomach with elbows bent and closed fists positioned under your shoulders. Drawing your tummy in, lift your body onto toes and forearms while tightening your buttocks. Hold for 15 to 30 seconds and repeat three times. If it?s too tough, start with a shorter hold and work your way up.

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SUPINE BRIDGE

What it works: Buttocks, abdominals, thighs

How to do it: Lie on your back, knees bent and hands by your side. Squeezing your buttocks and abs, lift your buttocks till your torso is straight, and slowly return to start position. Do three sets of 15 to 20 repetitions.

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BIRD DOG

What it works: Buttocks, back, abdominals

How to do it: Resting on your knees and palms, with chin tucked in and tummy drawn in, slowly raise your left arm and right leg till they are in line with your torso. Hold and return to start position, and repeat with the other arm and leg. Do three sets of 10 to 20 repetitions.

This article was first published in Urban, The Straits Times on Apr 10, 2008.