Every pregnant woman should try to fit these simple exercises into her daily routine.

Abdominal strengthening exercises

These strengthen abdominal muscles and ease backache, which can become a problem in pregnancy.

1. Start in a box position on all fours, with knees under hips, hands under shoulders with fingers facing forward and abdominals lifted to keep your back straight.

2. Pull in your stomach muscles and raise the back up towards the ceiling, curling the trunk and allowing the head to relax gently forward. Don't let your elbows lock.

3. Hold for a few seconds then slowly return to the box position. 

4. Do this slowly and rhythmically ten times

Remember you should only move your back as far as is comfortable for you.

Pelvic floor exercises

Pelvic floor exercises help strengthen the muscles of the pelvic floor, which come under great strain during pregnancy and childbirth.

1. Close up your anus as if you are trying to prevent a bowel movement.

2. At the same time, draw in your vagina and your urethra as if to stop the flow of urine.

3. First do this exercise quickly by tightening and releasing the muscles immediately.

4. Then do it slowly, holding the contractions for as long as you can before you relax.

5. Try to do three sets of eight squeezes every day.

These exercises will help to reduce or avoid stress incontinence after pregnancy.