{"id":23391,"date":"2018-07-11T12:00:42","date_gmt":"2018-07-11T10:00:42","guid":{"rendered":"https:\/\/www.cellublue.com\/blog\/?p=23391"},"modified":"2026-04-01T20:06:13","modified_gmt":"2026-04-01T18:06:13","slug":"exercices-affiner-sans-quitter-serviette","status":"publish","type":"post","link":"https:\/\/www.cellublue.com\/blog\/fr\/exercices-affiner-sans-quitter-serviette\/","title":{"rendered":"5 exercices pour s\u2019affiner sans quitter sa serviette"},"content":{"rendered":"<p>C\u2019est l\u2019\u00e9t\u00e9 ! Vos vacances \u00e0 la plage arrivent \u00e0 grands pas, et, avec elles, des glaces, cocktails, beignets et ap\u00e9ritifs \u00e0 gogo\u2026 Alors, pas question de se rel\u00e2cher, surtout quand on peut faire du sport sans m\u00eame quitter sa serviette. Gr\u00e2ce \u00e0 ces exercices, vous tonifierez l\u2019ensemble de votre silhouette et lutterez contre la cellulite. Pas mal, non\u00a0?<\/p>\n<p>R\u00e9alisez <strong>30 r\u00e9p\u00e9titions<\/strong> de chaque exercice et r\u00e9p\u00e9tez ce circuit complet <strong>2 fois<\/strong>.<\/p>\n<p>Pensez \u00e0 vous \u00e9chauffer avant de commencer votre s\u00e9ance, et \u00e0 vous \u00e9tirer l\u00e9g\u00e8rement apr\u00e8s.<\/p>\n<h2>Planche<\/h2>\n<p><img loading=\"lazy\" fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-23395\" src=\"https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2018\/07\/shutterstock_670823173.jpg\" alt=\"\" width=\"1000\" height=\"667\" \/>Cet exercice est id\u00e9al contre la cellulite, o\u00f9 qu\u2019elle se trouve\u00a0!<\/p>\n<p>Placez-vous au sol, en appui sur les coudes, les avant-bras et sur la pointe des pieds.<\/p>\n<p>Une fois dans cette position, le but est de contracter le ventre le plus possible ainsi que le reste du corps.<\/p>\n<p>Le plus important quand on fait une planche est de ne pas lever ni trop baisser les fesses. Le corps doit rester le plus droit possible, selon un axe horizontal.<\/p>\n<p>Tenez cette position 1 minute.<\/p>\n<h2>Ciseaux<\/h2>\n<p>Abdos, <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/6-astuces-de-belles-fesses\/\">fessiers<\/a>, <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/les-8-meilleurs-exercices-pour-affiner-ses-jambes\/\"><strong>jambes<\/strong><\/a>\u2026 tout votre corps travaille avec cet exercice.<\/p>\n<p>Allongez-vous sur le dos, les bras au niveau de la te\u0302te ou le long du corps.<\/p>\n<p>Les jambes tendues, levez-les l\u00e9g\u00e8rement du sol en contractant les abdominaux. Faites attention a\u0300 bien garder le dos colle\u0301 au sol pour ne pas vous faire mal.<\/p>\n<p>Conservez la position puis croisez les jambes tout en les gardant tendues, alternez la jambe droite sur la jambe gauche et vice versa puis revenez a\u0300 la position initiale.<\/p>\n<h2>Crunch poign\u00e9es d\u2019amour<\/h2>\n<p>Vous voulez \u00e9liminer la cellulite sur votre ventre et <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/vite-taille-de-reve-7-exercices\/\">vos hanches<\/a>, cet exercice est parfait\u00a0!<\/p>\n<p>Allongez-vous sur le c\u00f4t\u00e9 gauche, vos jambes l\u2019une sur l\u2019autre et vos genoux l\u00e9g\u00e8rement pli\u00e9s.<\/p>\n<p>Placez votre main gauche derri\u00e8re votre t\u00eate. Faites un mouvement de bascule avec votre coude gauche pour aller toucher votre hanche. Vous allez sentir vos abdominaux obliques qui travaillent, pour \u00e9liminer vos poign\u00e9es d\u2019amour ! Contractez bien la sangle abdominale et ne tirez pas sur votre cou.<\/p>\n<p>Revenez \u00e0 la position initiale et r\u00e9p\u00e9tez le mouvement. Faites un c\u00f4t\u00e9 puis l\u2019autre.<\/p>\n<h2>Pompe au sol<\/h2>\n<p>Comme pour la planche, cet exercice vous aide \u00e0 lutter contre les capitons sur le corps entier.<\/p>\n<p>Cet exercice consiste \u00e0 adopter la position initiale pour faire des pompes.<\/p>\n<p>Allongez-vous sur le ventre, mains pos\u00e9es au sol et coudes repli\u00e9s.<\/p>\n<p>Relevez vos bras de mani\u00e8re \u00e0 ce que votre corps se soul\u00e8ve, les pieds sur la pointe des pieds. Vos bras sont tendus et votre dos est bien droit.<\/p>\n<p>Ensuite, vous descendez votre corps vers le sol, les coudes pli\u00e9s vers l\u2019ext\u00e9rieur puis vous ramenez vos bras en avant.<\/p>\n<h2>Pont<\/h2>\n<p>Hop, un dernier exercice pour achever la peau d\u2019orange\u00a0!<\/p>\n<p>Allongez-vous sur le dos, les bras le long du corps, la t\u00eate droite et les genoux pli\u00e9s. Vos plantes de pied doivent \u00eatre appuy\u00e9es fermement sur le sol, elles vont constituer un appui.<\/p>\n<p>Ramenez vos genoux le plus pr\u00e8s possible de vos fesses.<\/p>\n<p>Serrez vos abdominaux puis poussez sur vos plantes de pied pour remonter votre bassin en serrant les fesses.<\/p>\n<p>Votre bassin, vos cuisses et vos genoux doivent \u00eatre align\u00e9s. Redescendez en position initiale, le dos contre la serviette puis recommencez.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-23393 size-full\" src=\"https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2018\/07\/shutterstock_477370579.png\" alt=\"exercices cellulite plage cr\u00e8me solaire serviette\" width=\"1000\" height=\"667\" \/>Et n\u2019oubliez pas de prot\u00e9ger votre peau lorsque vous vous exposez au soleil les filles\u00a0! D\u2019ailleurs, saviez-vous que vous pouviez allier le bon r\u00e9flexe \u00ab\u00a0cr\u00e8me\u00a0solaire\u00a0\u00bb \u00e0 un soin anti-cellulite\u00a0? Gr\u00e2ce au <a href=\"https:\/\/shop.cellublue.com\/fr\/solaire-anti-cellulite.html\">soin solaire anti-cellulite<\/a> et ses 3 actifs concentr\u00e9s, <strong>vous vous prot\u00e9gez du soleil tout en \u00e9liminant les capitons<\/strong>. <a href=\"https:\/\/shop.cellublue.com\/fr\/solaire-anti-cellulite.html\">Ce produit va vite devenir votre incontournable de l\u2019\u00e9t\u00e9\u00a0!<\/a><\/p>\n<p><!-- codex-internal-links:start --><\/p>\n<h3>Dans le m\u00eame th\u00e8me<\/h3>\n<ul>\n<li><a href=\"https:\/\/www.cellublue.com\/blog\/fr\/8-exercices-efficaces-pour-affiner-sa-ceinture-abdominale\/\">8 exercices efficaces pour affiner sa ceinture abdominale<\/a><\/li>\n<li><a href=\"https:\/\/www.cellublue.com\/blog\/fr\/8-exercices-abdos-bas-du-ventre-pour-se-debarrasser-de-sa-petite-bouee\/\">10 exercices abdos bas du ventre pour se d\u00e9barrasser de sa petite bou\u00e9e\u00a0<\/a><\/li>\n<\/ul>\n<p>Rubriques utiles : <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/category\/minceur\/solutions-minceur\/exercices-minceur\/\">Exercices minceur<\/a>.<\/p>\n<p><!-- codex-internal-links:end --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>C\u2019est l\u2019\u00e9t\u00e9 ! Vos vacances \u00e0 la plage arrivent \u00e0 grands pas, et, avec&hellip;<\/p>\n","protected":false},"author":2,"featured_media":23392,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4472],"tags":[5426,6114,7272,7986],"class_list":["post-23391","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercices-minceur","tag-conseils","tag-fitness","tag-plage","tag-sport"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 exercices pour s\u2019affiner sans quitter sa serviette - Cellublue<\/title>\n<meta name=\"description\" content=\"Vos vacances \u00e0 la plage arrivent \u00e0 grands pas, et, avec elles, des glaces, beignets et ap\u00e9ritifs \u00e0 gogo\u2026 Alors, pas question de se rel\u00e2cher, surtout quand on peut faire du sport sans m\u00eame quitter sa serviette. Gr\u00e2ce \u00e0 ces exercices, vous tonifierez l\u2019ensemble de votre silhouette et lutterez contre la cellulite.\" \/>\n<meta name=\"robots\" content=\"index, follow, -1, large, -1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.cellublue.com\/blog\/fr\/exercices-affiner-sans-quitter-serviette\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 exercices pour s\u2019affiner sans quitter sa serviette - Cellublue\" \/>\n<meta property=\"og:description\" content=\"Vos vacances \u00e0 la plage arrivent \u00e0 grands pas, et, avec elles, des glaces, beignets et ap\u00e9ritifs \u00e0 gogo\u2026 Alors, pas question de se rel\u00e2cher, surtout quand on peut faire du sport sans m\u00eame quitter sa serviette. 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