{"id":45759,"date":"2021-04-28T13:43:21","date_gmt":"2021-04-28T11:43:21","guid":{"rendered":"https:\/\/www.fiftyandmemagazine.be\/fr\/?p=45759"},"modified":"2021-04-27T09:08:23","modified_gmt":"2021-04-27T07:08:23","slug":"3-exercices-de-pilates-pour-un-ventre-plat","status":"publish","type":"post","link":"https:\/\/www.fiftyandmemagazine.be\/fr\/beaute\/minceur\/3-exercices-de-pilates-pour-un-ventre-plat","title":{"rendered":"3 exercices de Pilates pour un ventre plat"},"content":{"rendered":"<span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span><h2 class=\"p1\"><span class=\"s1\">Les bienfaits des Pilates<\/span><\/h2>\n<p class=\"p1\">Il s\u2019agit d\u2019une approche douce et efficace qui permet un travail musculaire en profondeur. <span style=\"font-size: 16px;\">L\u2019avantage de la m\u00e9thode <a href=\"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/garder-la-forme\/sculptez-votre-corps-grace-au-pilates\" target=\"_blank\" rel=\"noopener noreferrer\">Pilates<\/a> est qu\u2019elle dispense le corps de tous chocs au niveau des <a href=\"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/bien-vieillir\/quon-ne-a-jamais-dit-a-propos-de-larthrose\" target=\"_blank\" rel=\"noopener noreferrer\">articulations.<\/a> Les exercices, coupl\u00e9s \u00e0 une bonne respiration, ciblent particuli\u00e8rement le <a href=\"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/bien-vieillir\/limportance-de-muscler-le-perinee-apres-50-ans\" target=\"_blank\" rel=\"noopener noreferrer\">p\u00e9rin\u00e9e\u00a0<\/a> et la zone abdominale qui soutient les voies digestives, urinaires et g\u00e9nitales. Seulement 15 minutes de Pilates par jour sont n\u00e9cessaires pour un r\u00e9sultat en moins d\u2019un mois ! On essaie ?<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\">3 exercices de Pilates \u00ab\u00a0sp\u00e9cial ventre plat\u00a0\u00bb\u00a0<\/span><\/h2>\n<h3><span class=\"s1\">Les \u00ab\u00a0Crunchs modifi\u00e9s\u00a0\u00bb <\/span><\/h3>\n<p class=\"p3\"><span class=\"s1\">Pour ce premier exercice, nous devons nous placer sur le dos, les jambes fl\u00e9chies, les pieds encr\u00e9s au sol ainsi que le p\u00e9rin\u00e9e engag\u00e9 vers le haut et les mains derri\u00e8re la t\u00eate. Ensuite, on soul\u00e8ve la t\u00eate vers le buste puis on s\u2019allonge doucement en expirant profond\u00e9ment. Il ne faut pas pousser la t\u00eate avec les mains mais les accompagner lorsqu\u2019on r\u00e9alise le mouvement pour \u00e9viter de se blesser aux cervicales. Enfin, on enchaine l\u2019exercice \u00e0 8 reprises pour augmenter son efficacit\u00e9. La force doit venir du ventre.\u00a0<\/span><\/p>\n<h3><span class=\"s1\">Le \u00ab\u00a0Single leg stretch\u00a0\u00bb<\/span><\/h3>\n<p class=\"p3\"><span class=\"s1\">Le \u00ab\u00a0Single leg stretch\u00a0\u00bb consiste \u00e0 s\u2019allonger sur un tapis et \u00e0 tirer un genou \u00e0 la fois en tendant l\u2019autre \u00e0 45 degr\u00e9s. Le tout est de toujours garder un bon maintien du bassin sur le tapis pour ne pas se blesser lorsqu\u2019on change de genou. Il est conseill\u00e9 de r\u00e9p\u00e9ter l\u2019exercice de 5 \u00e0 10 fois. Cet exercice permet une meilleure stabilit\u00e9 du buste ainsi qu\u2019un travail en profondeur des abdos. <\/span><\/p>\n<h3><span class=\"s1\">Les \u00ab\u00a0cercles\u00a0\u00bb<\/span><\/h3>\n<p class=\"p3\"><span class=\"s1\">En position allong\u00e9e, les genoux fl\u00e9chis, les pieds au sol et les bras le long du corps, l\u2019exercice des \u00ab\u00a0cercles\u00a0\u00bb consiste \u00e0 tendre une jambe vers le plafond et de faire 5 cercles dans un sens et puis, 5 dans l\u2019autre sens et ce, en gardant les hanches bien au sol. Cet exercice permet de travailler la stabilit\u00e9 du bassin et de renforcer les abdominaux.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p><span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span>Les bienfaits des Pilates Il s\u2019agit d\u2019une approche douce et [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":45760,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[1117],"tags":[],"class_list":["post-45759","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-minceur"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 exercices de Pilates pour un ventre plat - Fifty &amp; 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