@user.not.found01111: کاتێک کێشەیەک یان ناخۆشییەک دێتە ڕێگام، زیاتر لە هەمیشە هەستی بەتاڵیی تۆ دەکەم؛ باوکە، کەس نەبوو وەک تو پشتیوانم بێت.#foryou

• ژانـی دڵ | Jani DL

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Sunday 11 October 2026 15:56:33 GMT

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🎀♡ℕǑℍΑ🎀 :

بەخوا,زۆر,زۆر بیرت ئەکەم بەتەما نیت بێتەوە بۆلام. ،باوکە گیان

2026-10-11 20:50:06

6

SoMa :

چەن بیری ئەكەم خوایە💔

2026-10-11 18:29:25

6

ایمان محمد کەریم 🌻 :

مەگەر ئیتر بەس لە خەونا بیبینم 💔

2026-10-11 19:54:33

5

baibun 93 :

Chan bere nawe xom akam ba dange to bawka 😞

2026-10-11 20:29:30

3

Nishteman Hama :

dameka💔

2026-10-11 20:21:59

3

لاوە. :

قاید زۆر خەفەتەم بە ڤیدیۆ کانت خوارد زۆر زۆر زۆر🥰💔

2026-10-11 16:56:30

3

AN1♥. :

هـــەموو شــەوێک جێگای خەوتنــی بۆ دادەنێـــم بەس ئەو هـــەر نایەتەوە😍💔.

2026-10-11 16:36:38

26

﮼ناشرین•🐍 :

Hokari weran bune mn nabune bawkma 💔

2026-10-11 21:04:35

4

Hama🤍 :

Bra gyan kope text

2026-10-11 16:06:15

3

۪𓂃،،🦢ᱹ ֢ ⋆˖ ִֶָ𓂃،،🦢ᱹ ֢ :

4 sall 💔

2026-10-11 16:23:51

4

𝚁𝚎𝙱𝚊𝚉 ❤︎ :

ولاي برا me too 💔😅

2026-10-11 20:20:06

4

lovelySima :

چاوەڕێی مانگی یەکم تا بێتەوە 🥲🫠

2026-10-11 18:43:10

6

Arooo . kalarem :

زۆریش بیری دەکەم 💔

2026-10-11 20:02:29

5

DEARI HAJI HASSAN :

9 ساڵ و 30 رۆژە نەمبینیوە😔

2026-10-11 18:58:23

6

X :

7 saraa namdetia baqurbani gori bm chand gharebeey dakam 🫠

2026-10-11 18:53:39

4

𝓡 :

ئەوەندەی کۆترێک کە لە نیشتیمانەکەی دابراوە بیری دەکەم 👀💔

2026-10-11 21:17:22

3

Laraღ :

يةك سال و هةشت مانگة نةم ديوة😥😥

2026-10-11 20:15:54

4

Koshar ⚜️ :

2026-10-11 20:38:27

3

Shelby :

3 sal namdiwa 💔

2026-10-11 20:40:14

3

Hussin A Shirwany :

2021💔

2026-10-11 19:58:09

2

🖤🦢 :

Amam Brd brakam

2026-10-11 23:11:20

1

r2825207 :

من هەمووڕۆژی ئەم بینا هیشتا ئەموت نەمدیوە ئیسە بە حەفتە نایبینم🥰🖤

2026-10-11 22:30:32

2

گلێنە :

هەر ناخۆشیەک دێتە ڕێت سەرەتا بۆ نەبوونی ئەو دەگریەی جا ناخۆشیەکە 🙃

2026-10-11 22:35:54

3

shilan.Abdulrahman :

2026-10-11 21:51:27

3

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At 64, strengthening the lower abdomen after menopause isn’t about doing hundreds of crunches. It’s about learning how to properly activate the deeper muscles of your core. ⚡️ After menopause, hormonal changes can affect body composition and where the body tends to store fat, making the midsection feel softer or harder to maintain. Gentle isometric movements combined with controlled breathing can help engage the transverse abdominis, one of the deepest muscles of the abdominal wall. ✨ **Why deep core activation can be beneficial after menopause:** • **Builds core strength:** Activating the deeper abdominal muscles can improve stability, control, and overall core strength. • **Supports the pelvis and lower back:** A stronger core can help create better stability around the hips, pelvis, and spine. • **Promotes controlled movement:** Slow contractions paired with steady breathing encourage better body awareness and make core training more intentional. 📌 **Try this routine:** Begin in a comfortable kneeling position. As you slowly exhale, gently draw your abdominal muscles inward and hold for 3–5 seconds. Release fully, then repeat 10–12 times for up to 3 controlled sets, adjusting the intensity to your comfort level. Deep core training isn’t about instant results. It’s about developing strength, stability, and control through consistent practice. ✨ #FitOver64 #PostMenopauseHealth #CoreActivation #CoreStrength #ActiveAging

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