{"id":45324,"date":"2022-11-16T10:12:18","date_gmt":"2022-11-16T09:12:18","guid":{"rendered":"https:\/\/benvolio.bio\/exercices-pour-les-abdos-a-la-maison\/"},"modified":"2022-11-16T10:40:59","modified_gmt":"2022-11-16T09:40:59","slug":"exercices-abdominaux-a-la-maison","status":"publish","type":"post","link":"https:\/\/benvolio.bio\/fr\/exercices-abdominaux-a-la-maison\/","title":{"rendered":"Exercices abdominaux \u00e0 la maison"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"45324\" class=\"elementor elementor-45324 elementor-37131\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2bb1940 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2bb1940\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e7e8464\" data-id=\"e7e8464\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-93bbd1d elementor-widget elementor-widget-text-editor\" data-id=\"93bbd1d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 style=\"margin-top: 1.29068em; margin-bottom: 0.840791em; color: rgba(0, 0, 0, 0.16); font-size: 22px; font-family: 'Martel Sans'; letter-spacing: normal; text-transform: uppercase;\"><a href=\"https:\/\/benvolio.bio\/fr\/comment\/\" target=\"_blank\" rel=\"noopener\">HOW TO<\/a><\/h2><h1><span style=\"font-family: Libre Caslon Text, sans-serif;\"><span style=\"font-size: 40px;\">Exercices abdominaux \u00e0 la maison<\/span><\/span><\/h1>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1ca18ee elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1ca18ee\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-61acecc\" data-id=\"61acecc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-61ef420 elementor-widget elementor-widget-text-editor\" data-id=\"61ef420\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 18px;\">On le \u00abvit\u00bb souvent: <strong>l&rsquo;une des parties du corps o\u00f9 l&rsquo;on prend plus facilement du poids est le ventre<\/strong>. Elle d\u00e9pend de facteurs g\u00e9n\u00e9tiques, qui d\u00e9terminent la constitution physique de chacun de nous, des habitudes alimentaires, qui, si elles ne sont pas saines et ad\u00e9quates, font augmenter les r\u00e9serves de graisse de notre corps, et de l&rsquo;activit\u00e9 physique, qui, si elle n&rsquo;est pas suffisamment cibl\u00e9e et constant n&rsquo;aide pas \u00e0 \u00e9quilibrer les calories introduites.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-f740fa0\" data-id=\"f740fa0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7462093 elementor-widget elementor-widget-image\" data-id=\"7462093\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"310\" height=\"185\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2022\/08\/Esercizi-per-addominali-a-casa.jpg\" class=\"attachment-medium_large size-medium_large wp-image-40644\" alt=\"\" srcset=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2022\/08\/Esercizi-per-addominali-a-casa.jpg 310w, https:\/\/benvolio.bio\/wp-content\/uploads\/2022\/08\/Esercizi-per-addominali-a-casa-150x90.jpg 150w\" sizes=\"(max-width: 310px) 100vw, 310px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-97a0935 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"97a0935\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a84d90e\" data-id=\"a84d90e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0786b87 elementor-widget elementor-widget-text-editor\" data-id=\"0786b87\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 18px;\">De ce <strong>point de vue, les exercices de tonification des muscles abdominaux sont tr\u00e8s utiles<\/strong> , non pas tant pour obtenir la \u00ab\u00a0tortue\u00a0\u00bb envi\u00e9e mais plut\u00f4t <strong>pour am\u00e9liorer la posture et pr\u00e9venir les maux de dos<\/strong>.<\/p><p style=\"color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 18px;\">Par cons\u00e9quent, si vous comptez r\u00e9duire ce qui se trouve au-dessus des muscles abdominaux, la paroi adipeuse, des exercices de tonification abdominale sont certes conseill\u00e9s, mais ils ne suffiront pas \u00e0 eux seuls, une alimentation \u00e9quilibr\u00e9e et une activit\u00e9 physique a\u00e9robie seront \u00e9galement n\u00e9cessaires pour br\u00fbler les graisses en exc\u00e8s. gros.<\/p><p style=\"color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 18px;\">Les exercices d&rsquo;abdominaux ont l&rsquo;avantage de pouvoir \u00e9galement \u00eatre pratiqu\u00e9s \u00e0 la maison, moyennant quelques astuces. Tout d&rsquo;abord, pr\u00e9cis\u00e9ment en raison de la position d\u00e9licate de ces muscles, situ\u00e9s dans la zone ant\u00e9rieure du rachis lombaire, il est absolument n\u00e9cessaire de <strong>placer son corps dans une<\/strong> <strong>position s\u00fbre, en ce qui concerne la zone inf\u00e9rieure du rachis<\/strong> . Il sera \u00e9galement essentiel de <strong>prot\u00e9ger le tractus cervical<\/strong> avec une position correcte de la t\u00eate lors de l&rsquo;ex\u00e9cution des mouvements qui impliquent de soulever la t\u00eate et le dos du sol.<\/p><p style=\"color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 18px;\">De plus, <strong>la respiration<\/strong> <strong>doit \u00eatre maintenue r\u00e9guli\u00e8re<\/strong> pendant toute la dur\u00e9e du travail<strong>. Le nombre de r\u00e9p\u00e9titions sera initialement de 12 \u00e0 15<\/strong> par exercice et peut augmenter en fonction de votre niveau d&rsquo;entra\u00eenement. <strong>Le rythme d&rsquo;ex\u00e9cution est meilleur s&rsquo;il est lent<\/strong> , afin de pouvoir contr\u00f4ler la position du corps, garantir la bonne ex\u00e9cution du mouvement et la r\u00e9gularit\u00e9 de la respiration.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ab2e174 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ab2e174\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5fda2cf\" data-id=\"5fda2cf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-73e9ff1 elementor-widget elementor-widget-image\" data-id=\"73e9ff1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2022\/08\/Esercizi-per-addominali-a-casa-1.jpg\" class=\"attachment-medium_large size-medium_large wp-image-40645\" alt=\"Exercices abdominaux \u00e0 la maison\" srcset=\"https:\/\/benvolio.bio\/wp-content\/uploads\/2022\/08\/Esercizi-per-addominali-a-casa-1.jpg 750w, https:\/\/benvolio.bio\/wp-content\/uploads\/2022\/08\/Esercizi-per-addominali-a-casa-1-408x272.jpg 408w, https:\/\/benvolio.bio\/wp-content\/uploads\/2022\/08\/Esercizi-per-addominali-a-casa-1-441x294.jpg 441w, https:\/\/benvolio.bio\/wp-content\/uploads\/2022\/08\/Esercizi-per-addominali-a-casa-1-570x380.jpg 570w, https:\/\/benvolio.bio\/wp-content\/uploads\/2022\/08\/Esercizi-per-addominali-a-casa-1-150x100.jpg 150w\" sizes=\"(max-width: 750px) 100vw, 750px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f60a19a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f60a19a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ffdcc50\" data-id=\"ffdcc50\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-968e8b3 elementor-widget elementor-widget-spacer\" data-id=\"968e8b3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ed1d16e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ed1d16e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2b1b28f\" data-id=\"2b1b28f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-60d32d4 elementor-widget elementor-widget-text-editor\" data-id=\"60d32d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 style=\"color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 18px;\">Voici 10 exemples d&rsquo;exercices d&rsquo;abdos \u00e0 la maison:<\/h2><ul style=\"color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 18px;\"><li>D\u00e9cubitus dorsal, membres inf\u00e9rieurs fl\u00e9chis en appui sur une chaise, pour r\u00e9duire le risque de tension du rachis lombaire, mains aux tempes, soulever la partie sup\u00e9rieure du corps du sol en gardant l&rsquo;espace d&rsquo;un poing entre le menton et le sternum, pour \u00e9viter le raidissement du cou. \u00c0 cet \u00e9gard, il peut \u00eatre confortable et efficace de placer une balle de tennis sous le menton et de la conserver pendant toute l&rsquo;ex\u00e9cution des travaux.<\/li><li>M\u00eame position de d\u00e9part, soulevez la partie sup\u00e9rieure du corps du sol en essayant de rapprocher le coude du genou oppos\u00e9.<\/li><li>En d\u00e9cubitus dorsal, membres inf\u00e9rieurs en appui sur une chaise, membres sup\u00e9rieurs le long du corps, soulevez les membres inf\u00e9rieurs et d\u00e9tachant l\u00e9g\u00e8rement les fesses du sol, ramenez les genoux vers la poitrine.<\/li><li>D\u00e9cubitus dorsal, membres inf\u00e9rieurs fl\u00e9chis mais ne reposant plus sur la chaise, \u00e0 angle droit entre les cuisses et le ventre, les mains aux tempes, en gardant la partie sup\u00e9rieure au-dessus du sol, allongez d&rsquo;abord une jambe puis l&rsquo;autre en alternance.<\/li><li>Idem, mais en allant avec le coude vers le genou oppos\u00e9, tandis que l&rsquo;autre jambe s&rsquo;\u00e9tend vers l&rsquo;avant.<\/li><li>D\u00e9cubitus dorsal, membres sup\u00e9rieurs appuy\u00e9s au sol vers l&rsquo;ext\u00e9rieur, mains \u00e0 hauteur d&rsquo;\u00e9paules, membres inf\u00e9rieurs fl\u00e9chis vers la poitrine, rapprocher les genoux \u00e0 droite et \u00e0 gauche, sans les reposer au sol et sans les \u00e9loigner de l&rsquo;abdomen.<\/li><li>D\u00e9cubitus dorsal, membres inf\u00e9rieurs \u00e9tendus vers le haut, membres sup\u00e9rieurs le long du corps, cisaillant les membres inf\u00e9rieurs droits, ramenant une jambe vers le bas et en m\u00eame temps l&rsquo;autre vers la poitrine.<\/li><li>Idem mais en gardant le haut du corps d\u00e9coll\u00e9 du sol et les membres sup\u00e9rieurs vers les jambes en haut, en gardant l&rsquo;espace d&rsquo;un poing entre le menton et le sternum, pour \u00e9viter l&rsquo;enraidissement de la nuque (si vous voulez quand m\u00eame utiliser la balle de tennis sous le menton).<\/li><li>D\u00e9cubitus dorsal, genoux contre poitrine, angle droit entre les cuisses et l&rsquo;abdomen, membres sup\u00e9rieurs tendus vers les genoux, partie sup\u00e9rieure d\u00e9coll\u00e9e du sol, p\u00e9daler avec les deux jambes, en gardant l&rsquo;espace d&rsquo;un poing entre le menton et le sternum, pour \u00e9viter la raideur du cou . (ou encore utiliser la balle de tennis).<\/li><li>D\u00e9cubitus ventral (ventre vers le bas), les coudes pos\u00e9s parall\u00e8lement au sol, sous les \u00e9paules, d\u00e9coller le torse, le ventre et les genoux du sol, en appui sur les coudes et les pieds. La t\u00eate doit \u00eatre align\u00e9e avec le dos et le dos avec le bassin. \u00c9vitez de plier la colonne lombaire. Maintenez la position pendant au moins 10 secondes.<\/li><\/ul><p style=\"color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 18px;\">\u00a0<\/p><div><em style=\"color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 18px;\">Pour en savoir plus sur les muscles abdominaux, <span style=\"text-decoration: underline;\"><a href=\"http:\/\/www.abcsalute.it\/atlante-anatomico\/apparato-muscolare\/uomo.html\" target=\"_blank\" rel=\"noopener\">cliquez ici<\/a><\/span> .<\/em><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f1425bc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f1425bc\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-25844d0\" data-id=\"25844d0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-361b5dc elementor-widget elementor-widget-spacer\" data-id=\"361b5dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5cbb76f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5cbb76f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2340d8b\" data-id=\"2340d8b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-17813e0 elementor-widget elementor-widget-text-editor\" data-id=\"17813e0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><em style=\"color: #000000; font-family: 'Libre Caslon Text', sans-serif; font-size: 21px; text-align: right;\">As-tu aim\u00e9 cet article? Partage-le avec tes amis!<\/em><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c32cfe5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c32cfe5\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c020130\" data-id=\"c020130\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7859e79 elementor-share-buttons--view-icon-text elementor-share-buttons--skin-gradient elementor-share-buttons--shape-square elementor-grid-0 elementor-share-buttons--color-official elementor-widget elementor-widget-share-buttons\" data-id=\"7859e79\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Partager sur facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-facebook\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256C504 119 393 8 256 8S8 119 8 256c0 123.78 90.69 226.38 209.25 245V327.69h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 4.84v61h-31.28c-30.8 0-40.41 19.12-40.41 38.73V256h68.78l-11 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16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-share-btn__text\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span 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111L0 480l117.7-30.9c32.4 17.7 68.9 27 106.1 27h.1c122.3 0 224.1-99.6 224.1-222 0-59.3-25.2-115-67.1-157zm-157 341.6c-33.2 0-65.7-8.9-94-25.7l-6.7-4-69.8 18.3L72 359.2l-4.4-7c-18.5-29.4-28.2-63.3-28.2-98.2 0-101.7 82.8-184.5 184.6-184.5 49.3 0 95.6 19.2 130.4 54.1 34.8 34.9 56.2 81.2 56.1 130.5 0 101.8-84.9 184.6-186.6 184.6zm101.2-138.2c-5.5-2.8-32.8-16.2-37.9-18-5.1-1.9-8.8-2.8-12.5 2.8-3.7 5.6-14.3 18-17.6 21.8-3.2 3.7-6.5 4.2-12 1.4-32.6-16.3-54-29.1-75.5-66-5.7-9.8 5.7-9.1 16.3-30.3 1.8-3.7.9-6.9-.5-9.7-1.4-2.8-12.5-30.1-17.1-41.2-4.5-10.8-9.1-9.3-12.5-9.5-3.2-.2-6.9-.2-10.6-.2-3.7 0-9.7 1.4-14.8 6.9-5.1 5.6-19.4 19-19.4 46.3 0 27.3 19.9 53.7 22.6 57.4 2.8 3.7 39.1 59.7 94.8 83.8 35.2 15.2 49 16.5 66.6 13.9 10.7-1.6 32.8-13.4 37.4-26.4 4.6-13 4.6-24.1 3.2-26.4-1.3-2.5-5-3.9-10.5-6.6z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-share-btn__text\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__title\">\n\t\t\t\t\t\t\t\t\t\tWhatsApp\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-62b7323 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"62b7323\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-da2fdfc\" data-id=\"da2fdfc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cfaa4ae elementor-widget elementor-widget-spacer\" data-id=\"cfaa4ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Les exercices d&rsquo;abdominaux ont l&rsquo;avantage de pouvoir \u00e9galement \u00eatre pratiqu\u00e9s \u00e0 la maison, moyennant quelques astuces. Voyons ensemble comment tonifier ses abdos \u00e0 la maison.<\/p>\n","protected":false},"author":1,"featured_media":40644,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[3514],"tags":[3539],"class_list":["post-45324","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-joyl-fr","tag-how-to-fr"],"acf":[],"_links":{"self":[{"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/posts\/45324","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/comments?post=45324"}],"version-history":[{"count":0,"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/posts\/45324\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/media\/40644"}],"wp:attachment":[{"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/media?parent=45324"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/categories?post=45324"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/benvolio.bio\/fr\/wp-json\/wp\/v2\/tags?post=45324"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}