{"id":3604,"date":"2026-09-05T20:52:56","date_gmt":"2026-09-05T17:52:56","guid":{"rendered":"https:\/\/www.dztecs.com\/wellness\/i-asked-an-expert-strength-coach-how-to-build-core-strength-and-stability-at-any-age-she-shared-this-simple-workout-of-9-bodyweight-exercises\/"},"modified":"2026-09-05T20:59:32","modified_gmt":"2026-09-05T17:59:32","slug":"i-asked-an-expert-strength-coach-how-to-build-core-strength-and-stability-at-any-age-she-shared-this-simple-workout-of-9-bodyweight-exercises","status":"publish","type":"post","link":"https:\/\/www.dztecs.com\/wellness\/i-asked-an-expert-strength-coach-how-to-build-core-strength-and-stability-at-any-age-she-shared-this-simple-workout-of-9-bodyweight-exercises\/","title":{"rendered":"\u0645\u062f\u0631\u0628\u0629 \u0642\u0648\u0629 \u062a\u0643\u0634\u0641: 9 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 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alt=\"\" width=\"1365\" height=\"768\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_d7278b4e.jpeg 1365w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_d7278b4e-300x169.jpeg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_d7278b4e-1024x576.jpeg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_d7278b4e-768x432.jpeg 768w\" sizes=\"auto, (max-width: 1365px) 100vw, 1365px\" \/>\u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u062c\u0630\u0639\u0643 \u0636\u0639\u064a\u0641\u064b\u0627\u060c \u064a\u0645\u062a\u0635 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0631\u0641\u0639\u060c \u0644\u0630\u0627 \u0641\u0625\u0646 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class=\"vfocused-internal-link\" title=\"300 \u0634\u062e\u0635 \u064a\u064f\u0641\u0636\u0644\u0648\u0646 \u0645\u062a\u062a\u0628\u0639 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0628\u062f\u0648\u0646 \u0634\u0627\u0634\u0629: \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0645\u062a\u0642\u0627\u0631\u0628\u0629\" href=\"https:\/\/www.dztecs.com\/wellness\/we-asked-300-people-which-screenless-tracker-theyd-buy-and-the-results-are-pretty-close\/\">\u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629<\/a>\u060c \u0648\u0645\u062a\u062e\u0635\u0635\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0648\u0645\u0627 \u0628\u0639\u062f\u0647\u0627\u060c \u0648\u0644\u062f\u064a\u0647\u0627 <a class=\"vfocused-internal-link\" title=\"15 \u0639\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633: \u062a\u0645\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a \u0628\u0633\u064a\u0637 \u064a\u0636\u0639\u0646\u064a \u0641\u064a \u0645\u0643\u0627\u0646\u064a \u062f\u0627\u0626\u0645\u064b\u0627\" href=\"https:\/\/www.dztecs.com\/wellness\/ive-been-doing-pilates-for-15-years-and-this-simple-core-exercise-humbles-me-every-single-time\/\">15 \u0639\u0627\u0645\u064b\u0627 \u0645\u0646<\/a> \u0627\u0644\u062e\u0628\u0631\u0629 \u0641\u064a \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062b\u0642\u0629 \u0648\u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0645 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0647\u0645 \u0627\u0644\u0628\u062f\u0646\u064a\u0629. \u0648\u0647\u064a \u062d\u0627\u0635\u0644\u0629 \u0639\u0644\u0649 \u062f\u0631\u062c\u0629 \u0627\u0644\u0645\u0627\u062c\u0633\u062a\u064a\u0631 \u0641\u064a \u0639\u0644\u0648\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0646 \u062c\u0627\u0645\u0639\u0629 \u0643\u0648\u0646\u0643\u0648\u0631\u062f\u064a\u0627 \u0634\u064a\u0643\u0627\u063a\u0648\u060c \u0648\u062f\u0631\u062c\u062a\u064a\u0646 \u062c\u0627\u0645\u0639\u064a\u062a\u064a\u0646 \u0645\u0646 \u062c\u0627\u0645\u0639\u0629 \u0641\u0631\u062c\u064a\u0646\u064a\u0627 \u062a\u0643\u060c \u0648\u0647\u064a \u0645\u0624\u0633\u0633\u0629 BodyFit by Amy\u060c \u0648\u0647\u0648 \u0645\u062c\u062a\u0645\u0639 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u0648\u0642\u0646\u0627\u0629 \u0639\u0644\u0649 YouTube \u062a\u0636\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0646\u0635\u0641 \u0645\u0644\u064a\u0648\u0646 \u0645\u0634\u062a\u0631\u0643 \u0641\u064a 180 \u062f\u0648\u0644\u0629. \u0648\u062a\u0639\u0645\u0644 \u0645\u0633\u062a\u0634\u0627\u0631\u0629 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0644\u062f\u0649 <a href=\"https:\/\/bowflex.co.uk\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">BowFlex<\/a>.<\/p>\n<h2>\u0645\u0627 \u0647\u0648 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/h2>\n<p>\u064a\u062a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 <strong>\u062b\u0644\u0627\u062b \u062f\u0648\u0627\u0626\u0631 \u0645\u062e\u062a\u0644\u0641\u0629<\/strong>\u060c \u062a\u062d\u062a\u0648\u064a \u0643\u0644 \u0645\u0646\u0647\u0627 \u0639\u0644\u0649 <strong>\u062b\u0644\u0627\u062b\u0629 \u062a\u0645\u0627\u0631\u064a\u0646<\/strong>. \u062a\u0646\u0635\u062d \u0634\u064a\u0645\u0628\u0631 \u0628\u0623\u062f\u0627\u0621 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 <strong>40 \u062b\u0627\u0646\u064a\u0629\u060c \u064a\u062a\u0628\u0639\u0647\u0627 20 \u062b\u0627\u0646\u064a\u0629 \u0631\u0627\u062d\u0629<\/strong>. \u0643\u0631\u0631 \u0627\u0644\u062f\u0648\u0627\u0626\u0631 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0623\u0637\u0648\u0644.<\/p>\n<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0628\u062d \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u0647\u0644\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0634\u062f\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644. \u0627\u0637\u0644\u0639 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0639\u062f\u064a\u0644 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.<\/p>\n<h3>\u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u0649<\/h3>\n<ul>\n<li><strong>\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u0639 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0648\u0627\u0644\u0645\u062f<\/strong>: \u0642\u0641 \u0628\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0645\u0633\u0627\u0641\u0629 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u062b\u0645 \u0627\u062c\u0644\u0633 \u0644\u0644\u062e\u0644\u0641 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0635\u062f\u0631\u0643 \u0645\u0631\u0641\u0648\u0639\u064b\u0627. \u0628\u064a\u0646\u0645\u0627 \u062a\u0646\u0647\u0636 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u062c\u0630\u0639\u0643 \u0648\u0645\u062f \u0630\u0631\u0627\u0639\u064b\u0627 \u0648\u0627\u062d\u062f\u0629 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u0648\u0639\u0628\u0631 \u062c\u0633\u0645\u0643. \u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0645\u0646\u062a\u0635\u0641 \u0648\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li>\n<li><strong>\u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u062a\u0642\u0627\u0637\u0639 \u0648\u0642\u0648\u0641\u064b\u0627: <\/strong>\u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0645\u0639 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0648\u0627\u0645 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643. \u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u0628\u0637\u0621 \u0639\u0628\u0631 \u062c\u0633\u0645\u0643\u060c \u0645\u0642\u0631\u0628\u064b\u0627 \u0627\u0644\u0631\u0643\u0628\u0629 \u0645\u0646 \u0627\u0644\u0643\u0648\u0639 \u0627\u0644\u0645\u0642\u0627\u0628\u0644. \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li>\n<li><strong>\u0627\u0644\u062b\u0628\u0627\u062a \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629:<\/strong> \u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0648\u062d\u0648\u0651\u0644 \u0648\u0632\u0646\u0643 \u0625\u0644\u0649 \u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629. \u0627\u0631\u0641\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0623\u062e\u0631\u0649 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646\u0643 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u064a\u0646 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u0634\u062f\u0648\u062f\u0629. \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631. \u0636\u0639 \u064a\u062f\u064b\u0627 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u062d\u0627\u0626\u0637 \u0623\u0648 \u0643\u0631\u0633\u064a \u062b\u0627\u0628\u062a \u0623\u0648 \u0645\u0646\u0636\u062f\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u0625\u0636\u0627\u0641\u064a \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<\/li>\n<\/ul>\n<h3>\u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629<\/h3>\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3607\" src=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/Fkzw9MhKrum6nHKf6r3qAC-2.jpg\" alt=\"\u0631\u062c\u0644 \u064a\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u062c\u0633\u0631 \u0627\u0644\u0623\u0631\u062f\u0627\u0641\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/Fkzw9MhKrum6nHKf6r3qAC-2.jpg 1920w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/Fkzw9MhKrum6nHKf6r3qAC-2-300x169.jpg 300w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/Fkzw9MhKrum6nHKf6r3qAC-2-1024x576.jpg 1024w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/Fkzw9MhKrum6nHKf6r3qAC-2-768x432.jpg 768w, https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/Fkzw9MhKrum6nHKf6r3qAC-2-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/figure>\n<ul>\n<li><strong>\u062c\u0633\u0631 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 (\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646):<\/strong> \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641\u060c \u0645\u0639 \u0639\u0635\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u062a\u0635\u0627\u0644\u0643 \u0628\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646. \u062a\u0648\u0642\u0641 \u0644\u062d\u0638\u0629 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u062b\u0645 \u0623\u0646\u0632\u0644 \u0648\u0631\u0643\u064a\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0634\u0631\u0629 \u0627\u0644\u0645\u064a\u062a\u0629<\/strong>: \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u0645\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u0648\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0627\u0648\u0644\u0629 (\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629). \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0645\u062f \u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0639\u0627\u0643\u0633\u062a\u064a\u0646 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636. \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0628\u062f\u0651\u0644 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li>\n<li><strong>\u0625\u0633\u0642\u0627\u0637 \u0627\u0644\u0631\u0643\u0628\u0629 \u062c\u0627\u0646\u0628\u064a\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621:<\/strong> \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0623\u0648 \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0627\u0648\u0644\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u062f\u064a. \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0623\u0646\u0632\u0644 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0627\u0644\u062c\u0627\u0646\u0628 \u062f\u0648\u0646 \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u062d\u0648\u0636\u0643 \u0628\u0627\u0644\u062f\u0648\u0631\u0627\u0646. \u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0645\u0646\u062a\u0635\u0641 \u0648\u0628\u062f\u0651\u0644 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li>\n<\/ul>\n<h3>\u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629<\/h3>\n<ul>\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0637\u0627\u0626\u0631 (Bird dog):<\/strong> \u0627\u0628\u062f\u0623 \u0639\u0644\u0649 \u0628\u0633\u0627\u0637 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u062a\u062d\u062a \u0627\u0644\u0648\u0631\u0643\u064a\u0646. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u0645\u062f \u0630\u0631\u0627\u0639\u064b\u0627 \u0648\u0627\u062d\u062f\u0629 \u0628\u0628\u0637\u0621 \u0645\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0642\u0627\u0628\u0644\u0629. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0645\u0648\u0627\u0632\u0627\u062a\u0647\u0645\u0627 \u0644\u0644\u0623\u0631\u0636. \u062a\u0648\u0642\u0641 \u0644\u062d\u0638\u0629\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0628\u062f\u0651\u0644 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li>\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0641\u0631\u062f\u064a (Plank singles):<\/strong> \u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639 \u062c\u0633\u0645\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0645\u062a\u062c\u0647\u064a\u0646 \u0644\u0644\u0623\u0633\u0641\u0644 \u0639\u0644\u0649 \u0627\u0644\u0628\u0633\u0627\u0637\u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643. \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643 \u0644\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0628\u0628\u0637\u0621 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0645\u062d\u0627\u0648\u0644\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0641\u0642\u0637 \u0644\u0644\u0631\u0641\u0639. \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u062f\u064a\u060c \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0631\u0641\u0639 \u062d\u062a\u0649 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0644\u062a\u0635\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0643\u0627\u0645\u0644. \u0627\u062b\u0628\u062a \u0644\u0639\u062f\u0629 \u062b\u0648\u0627\u0646\u064d \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649\u060c \u062b\u0645 \u0639\u062f \u0628\u0628\u0637\u0621 \u0648\u062a\u062d\u0643\u0645 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u0642\u0644\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0641\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u2014 \u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0625\u0646\u0634\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a\u0647\u0627 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643.<\/li>\n<li><strong>\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643 \u0641\u064a \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u062c\u0627\u0646\u0628\u064a (\u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646) (Side plank hip lift (on knees)):<\/strong> \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0648\u0636\u0639 \u0645\u0631\u0641\u0642\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u0643. \u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0644\u062a\u0634\u0643\u064a\u0644 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643 \u0625\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643. \u0627\u062e\u0641\u0636 \u0648\u0631\u0643\u064a\u0643 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636\u060c \u062b\u0645 \u0627\u0631\u0641\u0639\u0647\u0645\u0627 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643 \u0648\u062a\u062c\u0646\u0628 \u062a\u062f\u0648\u064a\u0631 \u062c\u0630\u0639\u0643. \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0643\u0644\u0627 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/li>\n<\/ul>\n<hr \/>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>\u0627\u0643\u062a\u0634\u0641 \u0643\u064a\u0641 \u062a\u0628\u0646\u064a \u0642\u0648\u0629 \u0648\u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0628\u0623\u064a \u0639\u0645\u0631! \u0645\u062f\u0631\u0628\u0629 \u062e\u0628\u064a\u0631\u0629 \u062a\u0634\u0627\u0631\u0643\u0643 9 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0633\u064a\u0637\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u062a\u0642\u0648\u064a\u0629 \u0645\u0631\u0643\u0632\u0643.<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":10,"featured_media":3612,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[17,15],"class_list":["post-3604","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-fitness","tag-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0645\u062f\u0631\u0628\u0629 \u0642\u0648\u0629 \u062a\u0643\u0634\u0641: 9 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0648\u062b\u0628\u0627\u062a\u0647 \u0641\u064a \u0623\u064a \u0639\u0645\u0631<\/title>\n<meta name=\"description\" content=\"\u0627\u0643\u062a\u0634\u0641 \u0643\u064a\u0641 \u062a\u0628\u0646\u064a \u0642\u0648\u0629 \u0648\u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0628\u0623\u064a \u0639\u0645\u0631! \u0645\u062f\u0631\u0628\u0629 \u062e\u0628\u064a\u0631\u0629 \u062a\u0634\u0627\u0631\u0643\u0643 9 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0633\u064a\u0637\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u062a\u0642\u0648\u064a\u0629 \u0645\u0631\u0643\u0632\u0643.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.dztecs.com\/wellness\/i-asked-an-expert-strength-coach-how-to-build-core-strength-and-stability-at-any-age-she-shared-this-simple-workout-of-9-bodyweight-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"ar_AR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0645\u062f\u0631\u0628\u0629 \u0642\u0648\u0629 \u062a\u0643\u0634\u0641: 9 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0630\u0639 \u0648\u062b\u0628\u0627\u062a\u0647 \u0641\u064a \u0623\u064a \u0639\u0645\u0631\" \/>\n<meta property=\"og:description\" content=\"\u0627\u0643\u062a\u0634\u0641 \u0643\u064a\u0641 \u062a\u0628\u0646\u064a \u0642\u0648\u0629 \u0648\u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0628\u0623\u064a \u0639\u0645\u0631! \u0645\u062f\u0631\u0628\u0629 \u062e\u0628\u064a\u0631\u0629 \u062a\u0634\u0627\u0631\u0643\u0643 9 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0633\u064a\u0637\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u062a\u0642\u0648\u064a\u0629 \u0645\u0631\u0643\u0632\u0643.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.dztecs.com\/wellness\/i-asked-an-expert-strength-coach-how-to-build-core-strength-and-stability-at-any-age-she-shared-this-simple-workout-of-9-bodyweight-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"DzTecnium - Wellness\" \/>\n<meta property=\"article:published_time\" content=\"2026-09-05T17:52:56+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-09-05T17:59:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.dztecs.com\/wellness\/wp-content\/uploads\/sites\/8\/2026\/09\/image_d7278b4e.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1365\" \/>\n\t<meta property=\"og:image:height\" content=\"768\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Hamza Mahmmoud\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u0643\u064f\u062a\u0628 \u0628\u0648\u0627\u0633\u0637\u0629\" \/>\n\t<meta name=\"twitter:data1\" content=\"Hamza Mahmmoud\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u0648\u0642\u062a \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u064f\u0642\u062f\u0651\u0631\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 \u062f\u0642\u0627\u0626\u0642\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.dztecs.com\\\/wellness\\\/i-asked-an-expert-strength-coach-how-to-build-core-strength-and-stability-at-any-age-she-shared-this-simple-workout-of-9-bodyweight-exercises\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.dztecs.com\\\/wellness\\\/i-asked-an-expert-strength-coach-how-to-build-core-strength-and-stability-at-any-age-she-shared-this-simple-workout-of-9-bodyweight-exercises\\\/\"},\"author\":{\"name\":\"Hamza 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