\u0645\u0645\u0632\u0642\u060c \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u0645\u062d\u0641\u0648\u0631 \u0647\u064a \u0627\u0644\u0643\u0623\u0633 \u0627\u0644\u0645\u0642\u062f\u0633\u0629 \u0645\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0639\u0634\u0627\u0642 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629. \u064a\u0642\u0648\u0644\u0648\u0646 \u0644\u0644\u0639\u0627\u0644\u0645 \u0623\u0646\u0643 \u0642\u0648\u064a \u0648\u0639\u062c\u0627\u0641 \u0648\u0623\u0646 \u0627\u0644\u0644\u0627\u0632\u0627\u0646\u064a\u0627 \u0644\u064a\u0633 \u0644\u0647\u0627 \u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u064a\u0643. \u0648\u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u062a\u062d\u0642\u064a\u0642\u0647\u0627.<\/p>
\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u062c\u0627\u0646\u0628\u0627\u060c \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0644\u062f\u064a\u0647\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u062d\u062c\u0628\u0629 \u0628\u0637\u0628\u0642\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u0628\u0639\u0636 \u0645\u0646 \u0630\u0644\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0633\u0637\u062d \u0627\u0644\u062c\u0644\u062f (\u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u062d\u062a \u0627\u0644\u062c\u0644\u062f). \u0628\u0639\u0636 \u0645\u0646 \u0630\u0644\u0643 \u0647\u0648 \u0639\u0645\u064a\u0642 \u062f\u0627\u062e\u0644 \u062a\u062c\u0648\u064a\u0641 \u0627\u0644\u0628\u0637\u0646 \u0646\u0641\u0633\u0647 (\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629).<\/p>
\u0643\u0644\u0645\u0627 \u0632\u0627\u062f \u0639\u062f\u062f \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u062f\u064a\u0643 \u060c \u0643\u0644\u0645\u0627 \u0637\u0627\u0644 \u0627\u0644\u0648\u0642\u062a \u0644\u0625\u0644\u0642\u0627\u0621\u0647 \u0648\u0645\u0646 \u062b\u0645 \u0639\u0631\u0636 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0630\u0627\u062a \u0627\u0644\u0633\u062a \u062d\u0632\u0645.<\/p>
\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u0638\u0647\u0631 \u0627\u0644\u063a\u0633\u064a\u0644 \u0647\u0648 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645 abdominis. \u0625\u0646\u0647\u0627 \u0634\u0631\u064a\u0637 \u0637\u0648\u064a\u0644 \u0645\u0633\u0637\u062d \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u064a\u0645\u062a\u062f \u0639\u0645\u0648\u062f\u064a\u0627 \u0645\u0646 \u0639\u0638\u0645 \u0627\u0644\u0639\u0627\u0646\u0629 \u0625\u0644\u0649 \u062a\u062d\u062a \u0627\u0644\u0623\u0636\u0644\u0627\u0639. \u0627\u0646\u0647\u0627 \u062a\u0642\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0648\u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0639\u0642\u062f \u0647\u0630\u0647 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0641\u064a \u0645\u0643\u0627\u0646\u0647\u0627 \u0627\u0644\u0635\u062d\u064a\u062d.<\/p>
\u0625\u0646\u0647\u0627 \u0639\u0636\u0644\u0629 \u0645\u0646\u0642\u0633\u0645\u0629 \u0645\u0639 \u0646\u0635\u0641 \u064a\u0645\u064a\u0646 \u0648\u064a\u0633\u0627\u0631 \u064a\u0633\u064a\u0631\u0627\u0646 \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u064a \u0645\u0639 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636. \u0648\u064a\u0646\u0642\u0633\u0645 \u0643\u0644 \u0646\u0635\u0641 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b\u0629 \u0623\u062c\u0632\u0627\u0621 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0646\u0633\u064a\u062c \u0627\u0644\u0636\u0627\u0645. \u0647\u0630\u0647 \u0627\u0644\u0639\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0633\u062a\u0629 \u0645\u0646 \u0627\u0644\u0646\u0633\u064a\u062c \u0627\u0644\u0636\u0627\u0645 \u0647\u064a \u0627\u0644\u062a\u064a \u062a\u0639\u0637\u064a \u0627\u0644\u0628\u0637\u0646 \u0645\u0638\u0647\u0631\u0647\u0627 “\u0633\u062a\u0629 \u062d\u0632\u0645\u0629”.<\/p>
\u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0645\u062f\u0649 \u0645\u0646\u063a\u0645 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 rectus abdominis \u0647\u0648\u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u062e\u0641\u064a\u0627 \u062a\u062d\u062a \u0637\u0628\u0642\u0627\u062a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0633\u062a\u0629 \u062d\u0632\u0645\u0629 \u0644\u0646 \u062a\u0643\u0648\u0646 \u0645\u0631\u0626\u064a\u0629.<\/p>
\u0648\u0641\u0642\u0627 \u0647\u0627\u0631\u0641\u0627\u0631\u062f \u0627\u0644\u0635\u062d\u0629, roughly 90 percent of body fat<\/a>& nbsp\u061b \u0647\u0648 \u062a\u062d\u062a \u0627\u0644\u062c\u0644\u062f\u060c \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u064a\u0642\u0639 \u0641\u0642\u0637 \u062a\u062d\u062a \u0627\u0644\u062c\u0644\u062f. \u0627\u0646\u0647\u0627 \u0627\u0644\u0627\u0634\u064a\u0627\u0621 \u0627\u0633\u0641\u0646\u062c\u064a \u0627\u0644\u062a\u064a \u062a\u0634\u0643\u0644 \u0628\u0637\u0646\u0643 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0646\u062a\u0632\u0627\u0639 \u0628\u064a\u062f\u064a\u0643.<\/p> \u062d\u0648\u0627\u0644\u064a 10 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0647\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0627\u0644\u062d\u0634\u0648\u064a\u0629. \u0647\u0630\u0647 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u0642\u0639 \u062a\u062d\u062a \u062c\u062f\u0627\u0631 \u0627\u0644\u0628\u0637\u0646 \u0648\u0641\u064a \u0627\u0644\u0645\u0633\u0627\u062d\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u063a\u0644\u0641 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0648\u0627\u0644\u0643\u0628\u062f.<\/p> \u0648\u0647\u0648 \u064a\u0641\u0631\u0632 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u062a\u064a \u062a\u0633\u0628\u0628 \u0627\u0644\u062a\u0647\u0627\u0628 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0645\u0633\u062a\u0648\u0649\u060c \u0648\u0627\u0644\u0630\u064a \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0645\u0628\u0627\u0634\u0631 \u0639\u0644\u0649 \u062a\u0637\u0648\u0631 \u0623\u0634\u064a\u0627\u0621 \u0645\u062b\u0644 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u062e\u0631\u0641 \u0648\u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/p> \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0645\u062b\u0644 \u0627\u0644\u062c\u0631\u0634 \u0623\u0645\u0631 \u0631\u0627\u0626\u0639 \u0644\u062a\u0646\u063a\u064a\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u060c \u0648\u0644\u0643\u0646 \u0641\u0642\u062f\u0627\u0646 \u0643\u0644 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u062d\u062a \u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u062d\u0634\u0648\u064a\u0629 \u0647\u0648 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0644\u0644\u0643\u0634\u0641 \u0639\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p> \u0648\u0641\u0642\u0627 \u0644& nbsp;American Council on Exercise (ACE)<\/a>\u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062e\u0641\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 14 \u0625\u0644\u0649 20 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0648 6 \u0625\u0644\u0649 13 \u0641\u064a \u0627\u0644\u0645\u0626\u0629 \u0644\u0644\u0631\u062c\u0627\u0644. \u0639\u0644\u0649 \u0645\u0642\u064a\u0627\u0633 \u064a\u0633\u062a\u062e\u062f\u0645\u0647 ACE\u060c \u0648\u0647\u0630\u0627 \u0645\u0627 \u064a\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 “\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646” \u0627\u0644\u0641\u0626\u0629.<\/p> \u062d\u062a\u0649 \u0630\u0644\u0643 \u0627\u0644\u062d\u064a\u0646\u060c \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u0644\u064a\u0633 \u0644\u062f\u064a\u0647\u0645 \u0627\u0644\u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u064a\u0646\u064a \u0627\u0644\u0644\u0627\u0632\u0645 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0633\u062a\u0629 \u062d\u0632\u0645\u0629. \u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0644\u062f\u064a\u0647\u0645 \u0627\u0644\u062c\u0644\u062f \u0648\u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0633\u0645\u0643\u0627 \u0627\u0644\u0645\u062d\u064a\u0637\u0629 abdominis rectus\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0639\u0644\u0649 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u0645\u0645\u0632\u0642 \u0644\u0625\u0638\u0647\u0627\u0631.<\/p> \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u0644\u062f\u064a\u0647\u0645 \u0623\u064a\u0636\u0627 \u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0645\u0627\u062b\u0644\u0629 \u0623\u0648 \u0627\u0644\u0632\u0627\u0648\u064a\u0629 \u0639\u0628\u0648\u0631 \u0641\u0648\u0642 abdominis \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u062a\u0628\u062f\u0648 \u0623\u0642\u0644 \u0645\u062b\u0644 \u0627\u0644\u063a\u0633\u064a\u0644.<\/p> \u062e\u0641\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0639\u0645\u0644\u064a\u0629 \u0637\u0648\u064a\u0644\u0629 \u0648\u0645\u0636\u0646\u064a\u0629.<\/p> \u0628\u062d\u062b \u0646\u0634\u0631 \u0641\u064a \u0627\u0644\u0645\u062c\u0644\u0629\u00a0Obesity<\/a>\u00a0\u064a\u0644\u0627\u062d\u0638 \u0623\u0646\u0647 \u0641\u064a \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u060c \u0648\u0627\u0644\u0645\u0631\u0623\u0629 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[…]<\/p>\n","protected":false},"author":2,"featured_media":7026,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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What you should do to get abs<\/a><\/h2>
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3 Mindful Moves to Strengthen Abs<\/a><\/h2>
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