{"id":7234,"date":"2026-04-24T21:28:41","date_gmt":"2026-04-24T21:28:41","guid":{"rendered":"https:\/\/wowyourbody.co.il\/7-exercises-belly-5-minutes\/"},"modified":"2026-04-26T12:33:44","modified_gmt":"2026-04-26T12:33:44","slug":"7-exercises-belly-5-minutes","status":"publish","type":"post","link":"https:\/\/wowyourbody.co.il\/en\/7-exercises-belly-5-minutes\/","title":{"rendered":"7 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05dc\u05d1\u05d8\u05df \u05d1-5 \u05d3\u05e7\u05d5\u05ea \u2014 \u05e9\u05d9\u05d8\u05ea \u05d2'\u05e0\u05d9 \u05e7\u05e4\u05dc\u05df"},"content":{"rendered":"

5 \u05d3\u05e7\u05d5\u05ea. 7 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd. \u05d1\u05d8\u05df \u05e9\u05d8\u05d5\u05d7\u05d4.<\/p>\n

\u05d6\u05d4 \u05dc\u05d0 \u05e1\u05d9\u05e1\u05de\u05d4. \u05d6\u05d5 \u05d4\u05e9\u05d9\u05d8\u05d4 \u05e9\u05d2'\u05e0\u05d9 \u05e7\u05e4\u05dc\u05df \u05de\u05dc\u05de\u05d3\u05ea \u2014 \u05d5\u05e2\u05dd 25,787 \u05e0\u05e9\u05d9\u05dd, \u05d4\u05d9\u05d0 \u05e2\u05d5\u05d1\u05d3\u05ea.<\/p>\n

\u05d4\u05e1\u05d5\u05d3: \u05dc\u05d0 \u05dc\u05e2\u05d1\u05d5\u05d3 \u05e7\u05e9\u05d4. \u05dc\u05e2\u05d1\u05d5\u05d3 \u05e0\u05db\u05d5\u05df. 7 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05dc\u05d1\u05d8\u05df \u05e9\u05de\u05e4\u05e2\u05d9\u05dc\u05d9\u05dd \u05d0\u05ea \u05e9\u05e8\u05d9\u05e8\u05d9 \u05d4\u05d1\u05d8\u05df \u05d4\u05e2\u05de\u05d5\u05e7\u05d9\u05dd \u05d5\u05e8\u05e6\u05e4\u05ea \u05d4\u05d0\u05d2\u05df \u05d1\u05d3\u05d9\u05d5\u05e7, \u05d1\u05dc\u05d9 \u05dc\u05d1\u05d6\u05d1\u05d6 \u05d6\u05de\u05df.<\/p>\n

\u05d0\u05d9\u05da \u05e2\u05d5\u05e9\u05d9\u05dd \u05d0\u05ea 7 \u05d4\u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05d4\u05d0\u05dc\u05d4 \u05d1-5 \u05d3\u05e7\u05d5\u05ea?<\/h2>\n

\u05db\u05dc \u05ea\u05e8\u05d2\u05d9\u05dc: 40-45 \u05e9\u05e0\u05d9\u05d5\u05ea. \u05de\u05e0\u05d5\u05d7\u05d4 15 \u05e9\u05e0\u05d9\u05d5\u05ea \u05d1\u05d9\u05df \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd. \u05e1\u05da \u05d4\u05db\u05dc: 5 \u05d3\u05e7\u05d5\u05ea \u05d1\u05d3\u05d9\u05d5\u05e7. \u05dc\u05dc\u05d0 \u05e6\u05d9\u05d5\u05d3. \u05de\u05d4\u05d1\u05d9\u05ea.<\/p>\n

1. \u05d5\u05d5\u05d0\u05e7\u05d5\u05dd<\/strong><\/p>\n

\u05e9\u05d0\u05d9\u05e4\u05d4 \u05e2\u05de\u05d5\u05e7\u05d4, \u05e0\u05e9\u05d9\u05e4\u05d4 \u05de\u05dc\u05d0\u05d4, \u05e9\u05d0\u05d9\u05d1\u05ea \u05d1\u05d8\u05df \u05e4\u05e0\u05d9\u05de\u05d4 \u05d5\u05dc\u05de\u05e2\u05dc\u05d4. 10-15 \u05e9\u05e0\u05d9\u05d5\u05ea. 5 \u05d7\u05d6\u05e8\u05d5\u05ea. \u05de\u05e4\u05e2\u05d9\u05dc \u05d0\u05ea \u05d4-Transversus Abdominis \u2014 \u05d4\u05e9\u05e8\u05d9\u05e8 \u05d4\u05db\u05d9 \u05e2\u05de\u05d5\u05e7 \u05d1\u05d1\u05d8\u05df.<\/p>\n

2. \u05d2\u05e9\u05e8 \u05e2\u05dd \u05db\u05d9\u05d5\u05d5\u05e5 \u05dc\u05d9\u05d1\u05d4<\/strong><\/p>\n

\u05e9\u05db\u05d9\u05d1\u05d4 \u05e2\u05dc \u05d4\u05d2\u05d1, \u05d1\u05e8\u05db\u05d9\u05d9\u05dd \u05db\u05e4\u05d5\u05e4\u05d5\u05ea. \u05db\u05d9\u05d5\u05d5\u05e5 \u05dc\u05d9\u05d1\u05d4 \u05e7\u05d8\u05df, \u05d4\u05e8\u05de\u05ea \u05d9\u05e9\u05d1\u05df. 15 \u05d7\u05d6\u05e8\u05d5\u05ea. \u05de\u05d7\u05d6\u05e7 \u05d0\u05ea \u05db\u05dc \u05de\u05e2\u05e8\u05db\u05ea \u05d4\u05dc\u05d9\u05d1\u05d4 \u05d4\u05d0\u05d7\u05d5\u05e8\u05d9\u05ea.<\/p>\n

3. \u05e0\u05e9\u05d9\u05de\u05d4 \u05e1\u05e8\u05e2\u05e4\u05ea\u05d9\u05ea<\/strong><\/p>\n

\u05d9\u05e9\u05d9\u05d1\u05d4, \u05d9\u05d3\u05d9\u05d9\u05dd \u05e2\u05dc \u05d4\u05e6\u05dc\u05e2\u05d5\u05ea. \u05d4\u05e8\u05d7\u05d1\u05ea \u05e6\u05dc\u05e2\u05d5\u05ea \u05dc\u05e6\u05d3\u05d3\u05d9\u05dd \u05d5\u05dc\u05d0\u05d7\u05d5\u05e8. 10 \u05e0\u05e9\u05d9\u05de\u05d5\u05ea. \u05de\u05d7\u05d6\u05d9\u05e8\u05d4 \u05d0\u05ea \u05d4\u05e1\u05e8\u05e2\u05e4\u05ea \u05dc\u05e4\u05e2\u05d5\u05dc\u05d4.<\/p>\n

4. Dead Bug \u05d1\u05e1\u05d9\u05e1\u05d9<\/strong><\/p>\n

\u05e9\u05db\u05d9\u05d1\u05d4 \u05e2\u05dc \u05d4\u05d2\u05d1. \u05d2\u05d1 \u05e9\u05d8\u05d5\u05d7. \u05d4\u05d5\u05e8\u05d3\u05ea \u05d9\u05d3 + \u05e8\u05d2\u05dc \u05e0\u05d2\u05d3\u05d9\u05ea \u05dc\u05d0\u05d8. 10 \u05d7\u05d6\u05e8\u05d5\u05ea \u05dc\u05db\u05dc \u05e6\u05d3. \u05de\u05d7\u05d6\u05e7 \u05dc\u05d9\u05d1\u05d4 \u05d1\u05dc\u05d9 \u05dc\u05d7\u05e5.<\/p>\n

5. Kegel + \u05d4\u05e8\u05de\u05d4<\/strong><\/p>\n

\u05db\u05d9\u05d5\u05d5\u05e5 \u05e8\u05e6\u05e4\u05ea \u05d4\u05d0\u05d2\u05df \u05e4\u05e0\u05d9\u05de\u05d4 \u05d5\u05de\u05e2\u05dc\u05d4. 5-10 \u05e9\u05e0\u05d9\u05d5\u05ea. 10 \u05d7\u05d6\u05e8\u05d5\u05ea. \u05e8\u05e6\u05e4\u05ea \u05d4\u05d0\u05d2\u05df \u05d4\u05d9\u05d0 \u05d4\u05e8\u05e6\u05e4\u05d4 \u05e9\u05dc \u05d4\u05dc\u05d9\u05d1\u05d4.<\/p>\n

6. \u05e4\u05dc\u05d0\u05e0\u05e7 \u05de\u05d4\u05d1\u05e8\u05db\u05d9\u05d9\u05dd \u05e2\u05dd \u05dc\u05d9\u05d1\u05d4 \u05e4\u05e2\u05d9\u05dc\u05d4<\/strong><\/p>\n

\u05d1\u05e8\u05db\u05d9\u05d9\u05dd \u05e2\u05dc \u05d4\u05e8\u05e6\u05e4\u05d4. \u05d2\u05d1 \u05d9\u05e9\u05e8. \u05db\u05d9\u05d5\u05d5\u05e5 \u05dc\u05d9\u05d1\u05d4 \u05dc\u05e4\u05e0\u05d9. 20-30 \u05e9\u05e0\u05d9\u05d5\u05ea. \u05d2\u05e8\u05e1\u05d4 \u05d1\u05d8\u05d5\u05d7\u05d4 \u05e9\u05de\u05e4\u05e2\u05d9\u05dc\u05d4 \u05dc\u05d9\u05d1\u05d4 \u05d1\u05dc\u05d9 \u05e2\u05d5\u05de\u05e1 \u05d9\u05ea\u05e8.<\/p>\n

7. \u05e8\u05d2\u05dc \u05e2\u05d5\u05dc\u05d4 \u05d1\u05e9\u05db\u05d9\u05d1\u05d4<\/strong><\/p>\n

\u05e9\u05db\u05d9\u05d1\u05d4 \u05e2\u05dc \u05d4\u05d2\u05d1. \u05d4\u05e8\u05de\u05ea \u05e8\u05d2\u05dc \u05d9\u05e9\u05e8\u05d4 \u05dc-45 \u05de\u05e2\u05dc\u05d5\u05ea \u05dc\u05d0\u05d8. 10 \u05d7\u05d6\u05e8\u05d5\u05ea \u05dc\u05db\u05dc \u05e6\u05d3. \u05e2\u05d5\u05d1\u05d3 \u05e2\u05dc \u05d1\u05d8\u05df \u05ea\u05d7\u05ea\u05d5\u05e0\u05d4.<\/p>\n

\u05de\u05ea\u05d9 \u05dc\u05e2\u05e9\u05d5\u05ea \u05d0\u05ea \u05d4\u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd?<\/h2>\n

\u05d1\u05d5\u05e7\u05e8 \u05dc\u05e4\u05e0\u05d9 \u05e7\u05e4\u05d4 \u2014 \u05d4\u05d6\u05de\u05df \u05d4\u05db\u05d9 \u05d8\u05d5\u05d1. \u05d4\u05d2\u05d5\u05e3 \u05e2\u05d3\u05d9\u05d9\u05df \u05e6\u05dd, \u05de\u05d5\u05d8\u05d9\u05d1\u05e6\u05d9\u05d4 \u05d2\u05d1\u05d5\u05d4\u05d4, \u05d9\u05d5\u05dd \u05e9\u05dc\u05dd \u05dc\u05e4\u05e0\u05d9\u05d9\u05da. \u05d0\u05d1\u05dc \u05d2\u05dd \u05e2\u05e8\u05d1 \u05dc\u05e4\u05e0\u05d9 \u05e9\u05d9\u05e0\u05d4 \u05e2\u05d5\u05d1\u05d3. \u05de\u05d4 \u05e9\u05d7\u05e9\u05d5\u05d1: \u05db\u05dc \u05d9\u05d5\u05dd. 5 \u05d3\u05e7\u05d5\u05ea \u05db\u05dc \u05d9\u05d5\u05dd \u05e2\u05d3\u05d9\u05e4\u05d5\u05ea \u05e2\u05dc \u05e9\u05e2\u05d4 \u05e4\u05e2\u05dd \u05d1\u05e9\u05d1\u05d5\u05e2.<\/p>\n

\u05e9\u05d0\u05dc\u05d5\u05ea \u05e0\u05e4\u05d5\u05e6\u05d5\u05ea<\/h2>\n

\u05d4\u05d0\u05dd 7 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05dc\u05d1\u05d8\u05df \u05d1-5 \u05d3\u05e7\u05d5\u05ea \u05de\u05e1\u05e4\u05d9\u05e7\u05d9\u05dd?<\/strong><\/p>\n

\u05dc\u05e9\u05d9\u05e0\u05d5\u05d9 \u05e8\u05d0\u05e9\u05d5\u05e0\u05d9 \u2014 \u05db\u05df. \u05dc\u05e0\u05e9\u05d9\u05dd \u05e9\u05de\u05ea\u05d7\u05d9\u05dc\u05d5\u05ea, 5 \u05d3\u05e7\u05d5\u05ea \u05d1\u05d9\u05d5\u05dd \u05e9\u05dc \u05ea\u05e8\u05d2\u05d5\u05dc \u05de\u05de\u05d5\u05e7\u05d3 \u05d5\u05e2\u05e7\u05d1\u05d9 \u05e0\u05d5\u05ea\u05e0\u05d5\u05ea \u05ea\u05d5\u05e6\u05d0\u05d5\u05ea \u05de\u05e4\u05ea\u05d9\u05e2\u05d5\u05ea \u05ea\u05d5\u05da 2-3 \u05e9\u05d1\u05d5\u05e2\u05d5\u05ea. \u05db\u05db\u05dc \u05e9\u05de\u05ea\u05e7\u05d3\u05de\u05d5\u05ea, \u05e0\u05d9\u05ea\u05df \u05dc\u05d4\u05d5\u05e1\u05d9\u05e3 \u05e2\u05d5\u05d3 5 \u05d3\u05e7\u05d5\u05ea.<\/p>\n

\u05db\u05de\u05d4 \u05e4\u05e2\u05de\u05d9\u05dd \u05d1\u05e9\u05d1\u05d5\u05e2?<\/strong><\/p>\n

\u05db\u05dc \u05d9\u05d5\u05dd \u05d0\u05d9\u05d3\u05d9\u05d0\u05dc\u05d9. \u05dc\u05e4\u05d7\u05d5\u05ea 5 \u05e4\u05e2\u05de\u05d9\u05dd \u05d1\u05e9\u05d1\u05d5\u05e2. \u05d1\u05d8\u05df \u05d4\u05d5\u05d0 \u05e9\u05e8\u05d9\u05e8 \u05d2\u05d3\u05d5\u05dc \u05e9\u05de\u05ea\u05d0\u05d5\u05e9\u05e9 \u05de\u05d4\u05e8 \u2014 \u05dc\u05d0 \u05e6\u05e8\u05d9\u05da \u05d9\u05de\u05d9 \u05de\u05e0\u05d5\u05d7\u05d4 \u05d1\u05d9\u05df \u05d0\u05d9\u05de\u05d5\u05e0\u05d9\u05dd \u05e7\u05e6\u05e8\u05d9\u05dd \u05db\u05d0\u05dc\u05d4.<\/p>\n

\u05d4\u05e6\u05e2\u05d3 \u05d4\u05d1\u05d0<\/h2>\n

5 \u05d3\u05e7\u05d5\u05ea \u05d1\u05d9\u05d5\u05dd. \u05de\u05d4\u05d1\u05d9\u05ea. \u05ea\u05d5\u05e6\u05d0\u05d5\u05ea \u05e9\u05e8\u05d5\u05d0\u05d9\u05dd.<\/p>\n

\u05dc\u05d7\u05e6\u05d9 \u05db\u05d0\u05df \u05dc\u05d4\u05e6\u05d8\u05e8\u05e4\u05d5\u05ea \u05dc\u05ea\u05db\u05e0\u05d9\u05ea \u05d4\u05e1\u05d5\u05d3 \u05dc\u05d1\u05d8\u05df \u05d7\u05d8\u05d5\u05d1\u05d4 \u05d1-5 \u05d3\u05e7\u05d5\u05ea<\/strong><\/a><\/p>\n

\u05d5\u05dc\u05de\u05d9\u05d3\u05e2 \u05e0\u05d5\u05e1\u05e3: \u05e7\u05e8\u05d0\u05d9 \u05e2\u05dc \u05d4\u05de\u05d3\u05e8\u05d9\u05da \u05d4\u05de\u05dc\u05d0 \u05dc\u05d5\u05d5\u05d0\u05e7\u05d5\u05dd \u05d1\u05d8\u05df<\/a> \u05d5\u05e2\u05dc \u05d4\u05de\u05d3\u05e8\u05d9\u05da \u05d4\u05de\u05dc\u05d0 \u05dc\u05d1\u05d8\u05df \u05e9\u05d8\u05d5\u05d7\u05d4 \u05d0\u05d7\u05e8\u05d9 \u05dc\u05d9\u05d3\u05d4<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"

5 \u05d3\u05e7\u05d5\u05ea. 7 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd. \u05d1\u05d8\u05df \u05e9\u05d8\u05d5\u05d7\u05d4. \u05d6\u05d4 \u05dc\u05d0 \u05e1\u05d9\u05e1\u05de\u05d4. \u05d6\u05d5 \u05d4\u05e9\u05d9\u05d8\u05d4 \u05e9\u05d2'\u05e0\u05d9 \u05e7\u05e4\u05dc\u05df \u05de\u05dc\u05de\u05d3\u05ea \u2014 \u05d5\u05e2\u05dd 25,787 \u05e0\u05e9\u05d9\u05dd, \u05d4\u05d9\u05d0 \u05e2\u05d5\u05d1\u05d3\u05ea. \u05d4\u05e1\u05d5\u05d3: \u05dc\u05d0 \u05dc\u05e2\u05d1\u05d5\u05d3 \u05e7\u05e9\u05d4. \u05dc\u05e2\u05d1\u05d5\u05d3 \u05e0\u05db\u05d5\u05df. 7 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05dc\u05d1\u05d8\u05df \u05e9\u05de\u05e4\u05e2\u05d9\u05dc\u05d9\u05dd \u05d0\u05ea \u05e9\u05e8\u05d9\u05e8\u05d9 \u05d4\u05d1\u05d8\u05df \u05d4\u05e2\u05de\u05d5\u05e7\u05d9\u05dd \u05d5\u05e8\u05e6\u05e4\u05ea \u05d4\u05d0\u05d2\u05df \u05d1\u05d3\u05d9\u05d5\u05e7, \u05d1\u05dc\u05d9 \u05dc\u05d1\u05d6\u05d1\u05d6 \u05d6\u05de\u05df. \u05d0\u05d9\u05da \u05e2\u05d5\u05e9\u05d9\u05dd \u05d0\u05ea 7 \u05d4\u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05d4\u05d0\u05dc\u05d4 \u05d1-5 \u05d3\u05e7\u05d5\u05ea? \u05db\u05dc \u05ea\u05e8\u05d2\u05d9\u05dc: 40-45 \u05e9\u05e0\u05d9\u05d5\u05ea. \u05de\u05e0\u05d5\u05d7\u05d4 15 \u05e9\u05e0\u05d9\u05d5\u05ea […]<\/p>","protected":false},"author":1,"featured_media":7319,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[828],"tags":[],"class_list":["post-7234","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":[],"yoast_head":"\n7 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05dc\u05d1\u05d8\u05df \u05d1-5 \u05d3\u05e7\u05d5\u05ea \u2014 \u05e9\u05d9\u05d8\u05ea \u05d2'\u05e0\u05d9 \u05e7\u05e4\u05dc\u05df - 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