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I'll tell you how I maintain my figure 
The first thing I always do before workout, warm up my muscles by stretching. And then I go to the other exercises
1) Standing straight, feet on shoulder width, then without bending the knees, hand palms touch the floor. I do stretching for about 5 minutes.
2) Then I lay down on stomach on fitness mat, and not taking hips off the floor, I lifted up as much as I can. So I stretch the back muscles and spine. Then I lay down on the floor again and again lifted up. Such an exercise takes about 10 minutes.
I'll tell you how I maintain my figure
The first thing I always do before workout, warm up my muscles by stretching. And then I go to the other exercises
1) Standing straight, feet on shoulder width, then without bending the knees, hand palms touch the floor. I do stretching for about 5 minutes.
2) Then I lay down on stomach on fitness mat, and not taking hips off the floor, I lifted up as much as I can. So I stretch the back muscles and spine. Then I lay down on the floor again and again lifted up. Such an exercise takes about 10 minutes.
3) After I get on hands and knees and lift one feet up, about 50 times. And after second leg.
4) Then I go back and do the bridge.
5) Then I roll over on side and rely on the one hand, about 20 centimeters rise foot up and slowly lower it but not touching, and again lift up. I do about 30 times each leg.
6) After I get up and start doing squat 20 times.
7) After I put feet on shoulder-width and with straighted back I bend forward, very important that back was fully straight. And I come back to the starting position. So I'm doing about 30 times.
8) And the last thing I do is exercises for the press under the special ABS program 8 minutes.
All exercises take about 40 minutes
