Who is Talking Here

I’m thrilled to introduce myself – I’m Vesela, born in Bulgaria, and my name means “Joyful.” I work in the fast-paced advertising industry, and I’m a single mother raising my child. Additionally, I’m passionate about yoga, which I’ve practiced seriously for almost a year, mainly at home. Alongside yoga, I seek challenges by exercising almost daily. My goal is to keep my body toned and feel great in my skin. Yes, I’m over 40, but that’s just a number – not my focus.

Twenty years ago, I faced a complicated spinal surgery due to two broken vertebrae at the L5-S1 level, likely from learning to snowboard and falling often. Since then, I’ve had titanium implants in my spine. When I woke from anesthesia, doctors couldn’t guarantee I would walk again, advising me to avoid being too active.

However, fast forward to today! Not only do I walk, but I also train daily. I practice yoga to improve my flexibility and even gave birth naturally.

I want to clarify that I’m not a fitness instructor; I’m simply an ordinary woman with extraordinary determination and a passion for life.

Women Often Aks: Can I Achieve a Toned, Sexy Belly After Giving Birth or Rapid Weight Gain?

Giving birth is a turning point for most women. Emotionally, it’s one of the greatest moments in our lives, as we welcome a new life. However, many of us experience significant physical changes in our appearance. Yes, weight gain is often inevitable, a phenomenon known as gestational weight gain (GWG). On average, women gain around 25 pounds, influenced by various factors.

What I want to share with you is that it’s entirely possible to return to your pre-pregnancy shape – and even look better than before. This principle also applies to weight gain for reasons other than pregnancy.

Moreover, the best part is that you can achieve this at home or outside when the weather allows, without needing any additional equipment. All you need is your motivation, willpower, and consistency.

Calisthenics Workout for Shining Abs

Before I share some exercises I do that guarantee results, I want to highlight something important. In this case, I will focus on the abdominal muscles and those coveted six-pack abs. However, it’s crucial to understand that you cannot train just one muscle group and expect optimal results. Instead, your workouts need to be comprehensive.

You can choose how to challenge yourself based on your physical abilities. For instance, you might run a few times a week, practice yoga, or swim. It’s beneficial to include various activities beyond just abdominal workouts.

Personally, I focus daily on yoga along with additional physical training, primarily for my abs but also engaging all muscle groups. That’s why traditional crunches alone are not sufficient.

The great news is that calisthenics can be done anytime, anywhere, and without any equipment. In fact, this flexibility is why I train daily—I can do it regardless of gym hours, location, or the time I have available.

10-Minute Program to Target Your Upper Abs: Do It Every Day for the First Month

The exercises I’m about to share are suitable for all fitness levels—beginners, intermediate, and advanced. They blend yoga and calisthenics, which makes this program unique.

The difficulty lies in the repetitions. As you progress in your workouts, it’s essential to set higher goals. For instance, if you completed three sets in the first week, aim to add another set or increase the duration of each exercise in the second week. Instead of doing each exercise for 30 seconds, try extending it to 40 seconds. Gradually raise the bar; it should be challenging for you. Remember, the goal isn’t to make it easy. To see results, you need to push yourself.

IMPORTANT: Before we dive into the exercises, it’s vital to understand the correct posture of the spine. Always keep your spine slightly arched, like a curve. Avoid straightening it, as that puts stress on your spine rather than engaging your abdominal muscles.

Exercise 1 – Hardstyle Plank

Start by lying face down on the ground. Then, rise into a plank position by placing your elbows under your shoulders and bending your forearms so that you support yourself on your palms and hands. Ensure your forearms remain parallel to one another. Next, lower your body and then lift it back to the starting position. Hold the plank position for at least 10-20 seconds. Aim for a duration of 1 minute overall. Inhale when lying down and exhale while in the plank position.

Exercise 2 – Bird Dog

This compound exercise targets multiple muscle groups and is also used in yoga practices. The bird dog works the rectus abdominis, erector spinae, and glutes, thereby improving overall body stability and control.

Begin in a tabletop position, with your knees bent and hands resting on the floor. Your hands and knees should align properly. Keep your arms straight and perpendicular to your shoulders. Now, simultaneously raise your left arm and right leg, extending them as much as possible. Stretch them out, then bring your elbow toward your knee and repeat. Don’t forget to maintain a slight curve in your spine. Inhale as you extend and exhale as you draw your limbs in. Continue for 30 seconds, then switch to the opposite arm and leg. Inhale when extending your arm and leg, and exhale as you bring them back.