{"id":24232,"date":"2018-12-14T12:00:56","date_gmt":"2018-12-14T10:00:56","guid":{"rendered":"https:\/\/www.cellublue.com\/blog\/?p=24232"},"modified":"2026-04-01T20:05:45","modified_gmt":"2026-04-01T18:05:45","slug":"routine-fitness-anti-cellulite","status":"publish","type":"post","link":"https:\/\/www.cellublue.com\/blog\/fr\/routine-fitness-anti-cellulite\/","title":{"rendered":"J-10 avant les f\u00eates : ma routine fitness anti-cellulite"},"content":{"rendered":"<p>Les F\u00eates approchent les filles\u00a0! Et, croyez-nous, dans 10 jours, lorsque vous serez en train de d\u00e9guster votre troisi\u00e8me part de b\u00fbche au chocolat, vous vous f\u00e9liciterez d\u2019avoir adopt\u00e9 votre routine fitness anti-cellulite\u2026 On ne va pas se mentir, cette routine fitness ne vous permettra pas de faire d\u2019\u00e9normes exc\u00e8s sans cons\u00e9quences, mais elle aidera tout de m\u00eame votre corps \u00e0 rester en forme ! On vous a concoct\u00e9 une s\u00e9ance de sport compl\u00e8te, qui cible les cuisses, les fessiers, les bras et les abdos, l\u2019id\u00e9al pour lutter contre la cellulite o\u00f9 qu\u2019elle se trouve et retrouver une peau lisse et tonique.<\/p>\n<h2>Les 4 r\u00e8gles de votre routine fitness anti-cellulite\u00a0:<\/h2>\n<ul>\n<li>R\u00e9alisez cette s\u00e9ance 3 \u00e0 4 fois par semaine, ou associez-la \u00e0 une activit\u00e9 cardio en alternant les entra\u00eenements<\/li>\n<li>Si les exercices vous semblent trop simples,\u00a0augmentez\u00a0le nombre de r\u00e9p\u00e9titions ou utilisez des\u00a0halt\u00e8res et un \u00e9lastique fitness pour augmenter l\u2019intensit\u00e9 et \u00e9liminer encore plus efficacement les capitons<\/li>\n<li>Buvez\u00a0un grand\u00a0verre d\u2019eau\u00a0avant votre s\u00e9ance et <a href=\"https:\/\/shop.cellublue.com\/fr\/the-minceur.html\">un th\u00e9 minceur<\/a> apr\u00e8s, une bonne hydratation aide \u00e0 \u00e9liminer les toxines et lutter contre la cellulite<\/li>\n<li>Essayez de\u00a0ne pas prendre\u00a0de longues pauses\u00a0entre chaque exercice, c\u2019est ainsi que votre organisme ira puiser dans les r\u00e9serves de graisses responsables de la peau d\u2019orange<\/li>\n<\/ul>\n<h2>Ma routine fitness anti-cellulite<\/h2>\n<h4>Squats<\/h4>\n<p><em>30 reps<\/em><\/p>\n<p>Debout, les pieds ouverts de la largeur de vos hanches, pliez vos jambes comme si vous alliez vous asseoir. Vos genoux ne doivent pas d\u00e9passer vos pointes de pieds, votre poids doit \u00eatre sur vos talons et votre dos doit rester droit. Descendez jusqu\u2019\u00e0 ce que vos cuisses soient parall\u00e8les au sol puis remontez, et reprenez le mouvement de <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/squats-parfaits-contre-cellulite\/\">squat<\/a>.<\/p>\n<h4>Fentes<\/h4>\n<p><em><img loading=\"lazy\" fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-22954\" src=\"https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2018\/05\/shutterstock_682778983.jpg\" alt=\"routine fitness anti-cellulite\" width=\"1000\" height=\"667\" \/>15 reps de chaque c\u00f4t\u00e9<\/em><\/p>\n<p>Les fentes font partie des meilleurs exercices pour lutter contre la cellulite\u00a0!\u00a0Vous allez solliciter les quadriceps, les fessiers et l\u2019arri\u00e8re des cuisses.<\/p>\n<p>Placez-vous debout, les jambes \u00e9cart\u00e9es de la largeur du bassin, le dos droit et les mains sur la taille,\u00a0faites un grand pas vers l\u2019avant. Ensuite,\u00a0fl\u00e9chissez votre jambe avant \u00e0 90\u00b0. Puis, poussez avec votre jambe afin de\u00a0revenir \u00e0 la position de d\u00e9part. Changez de jambe et recommencez.<\/p>\n<h4>Pompes<\/h4>\n<p><em>15 reps<\/em><\/p>\n<p>En position de planche, les bras tendus, vous allez rapprocher votre buste le plus possible du sol. Puis on remonte, en poussant sur nos paumes et nos pieds. Votre corps doit former une ligne droite. Si vous le souhaitez, vous pouvez poser les genoux pour r\u00e9aliser l\u2019exercice.<\/p>\n<h4>Pont<\/h4>\n<p><em>30 reps<\/em><\/p>\n<p>Commencez cet exercice, id\u00e9al pour \u00e9liminer la cellulite sur les fesses, en \u00e9tant\u00a0allong\u00e9e sur le dos, jambes fl\u00e9chies, les pieds \u00e0 environ 20 cm de vos fesses, et \u00e9cart\u00e9s de la largeur des \u00e9paules. Ensuite,\u00a0d\u00e9collez le bassin\u00a0jusqu\u2019\u00e0 ce que vos cuisses, votre bassin et votre buste soient\u00a0bien align\u00e9s. Contractez\u00a0fortement\u00a0vos abdominaux et vos fessiers.\u00a0Maintenez la position quelques secondes\u00a0puis recommencez\u00a0pour 30 mouvements.<\/p>\n<h4>Dips + chaise<\/h4>\n<p><em>30 reps<\/em><\/p>\n<p>Asseyez-vous au bord de la chaise et posez vos mains sur le bord avant de la chaise, en veillant bien \u00e0 placer vos pouces vers l\u2019avant. D\u00e9collez ensuite vos fesses de la chaise \u00e0 l\u2019aide de vos bras, descendez doucement et repliez vos bras jusqu\u2019\u00e0 ce qu\u2019ils forment un angle \u00e0 90\u00b0 puis remontez. Restez bien gain\u00e9e pendant tout l\u2019exercice. Faites ainsi deux s\u00e9ries de 15 mouvements.<\/p>\n<h4>Planche<\/h4>\n<p><em><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-22945\" src=\"https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2018\/05\/shutterstock_644395570-1.jpg\" alt=\"routine fitness anti-cellulite\" width=\"1000\" height=\"668\" \/>1 mn<\/em><\/p>\n<p>Pour r\u00e9aliser cet exercice, allongez-vous sur le ventre, puis prenez appui sur vos mains et sur la pointe de vos pieds pour vous soulever. Restez bien droite en contractant votre sangle abdominale, mais aussi vos cuisses et vos fessiers. Et pensez \u00e0 respirer\u00a0! Si vous d\u00e9butez, essayez de tenir au moins 30 secondes, puis prolongez la dur\u00e9e de l\u2019exercice.<\/p>\n<h4>Rotations de jambe<\/h4>\n<p><em>40 reps de chaque c\u00f4t\u00e9<\/em><\/p>\n<p>Allongez-vous sur le c\u00f4t\u00e9. Tendez ensuite vos\u00a0jambes, mais attention\u00a0: votre dos doit rester bien droit, ni courb\u00e9, ni cambr\u00e9. Le but de cet\u00a0exercice\u00a0est de lever une jambe \u00e0 45\u00ba vers le plafond puis d\u2019effectuer de petits cercles dans un sens puis dans l\u2019autre.\u00a0Faites 20 rotations dans un sens, puis 20 dans l\u2019autre sens.\u00a0Changez ensuite de\u00a0jambe\u00a0(et donc de c\u00f4t\u00e9). Cet exercice vous permettra d\u2019\u00e9liminer la cellulite sur le ventre et les cuisses.<\/p>\n<h4>Extensions jambes tendues<\/h4>\n<p><em>30 reps de chaque c\u00f4t\u00e9<\/em><\/p>\n<p>Placez-vous \u00e0 quatre pattes, les mains bien ancr\u00e9es au sol et le regard vers le bas. D\u00e9pliez une jambe en la poussant vers l\u2019arri\u00e8re, comme si vous vouliez toucher le plafond. Repliez-la doucement puis r\u00e9p\u00e9tez le mouvement.<\/p>\n<h4>Corde \u00e0 sauter<\/h4>\n<p><em>1 mn<\/em><\/p>\n<p>Avec ou sans corde, sautez \u00e0 pieds joints, rapidement et en contractant tous vos muscles. Cet exercice est id\u00e9al pour \u00e9liminer la cellulite log\u00e9e aussi bien sur le ventre, que sur les jambes\u00a0!<\/p>\n<p>Pour lutter contre la cellulite avant les F\u00eates, il est encore temps d\u2019adopter les massages palper-rouler avec vos <a href=\"https:\/\/shop.cellublue.com\/fr\/1296-pack-maxi-cellulite.html.html\">Ventouses CelluBlue<\/a> les filles\u00a0! En vous massant chaque jour pendant quelques minutes, vous allez d\u00e9truire les amas de graisses et de toxines accumul\u00e9s et ainsi retrouver une peau lisse, tonique et sans cellulite. Pour en savoir plus sur <a href=\"https:\/\/shop.cellublue.com\/fr\/1296-pack-maxi-cellulite.html.html\">les Ventouses CelluBlue<\/a>, c\u2019est par ici\u00a0!<\/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\/j-7-fetes-routine-fitness-anti-cellulite-express\/\">J-7 avant les f\u00eates : ma routine fitness anti-cellulite EXPRESS !<\/a><\/li>\n<li><a href=\"https:\/\/www.cellublue.com\/blog\/fr\/6-meilleurs-exercices-contre-cellulite\/\">Les meilleurs exercices fitness pour lutter contre la cellulite<\/a><\/li>\n<li><a href=\"https:\/\/www.cellublue.com\/blog\/fr\/6-exercices-beton-enfin-dire-adieu-aux-capitons\/\">6 exercices en b\u00e9ton pour ENFIN dire adieu aux capitons<\/a><\/li>\n<\/ul>\n<p>Rubriques utiles : <a href=\"https:\/\/www.cellublue.com\/blog\/fr\/category\/cellulite\/solutions-anti-cellulite\/exercices-anti-cellulite\/\">Exercices anti-cellulite<\/a>.<\/p>\n<p><!-- codex-internal-links:end --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les F\u00eates approchent les filles\u00a0! Et, croyez-nous, dans 10 jours, lorsque vous serez en&hellip;<\/p>\n","protected":false},"author":2,"featured_media":22955,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4470],"tags":[6114,7604,7986,7992,7994],"class_list":["post-24232","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercices-anti-cellulite","tag-fitness","tag-renforcement-musculaire","tag-sport","tag-sport-a-la-maison","tag-sport-anti-cellulite"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>J-10 avant les f\u00eates : ma routine fitness anti-cellulite - Cellublue<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez cette routine fitness anti-cellulite, qui cible les cuisses, les fessiers, les bras et les abdos, id\u00e9ale pour lutter contre les capitons !\" \/>\n<meta name=\"robots\" content=\"index, follow, -1, large, -1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.cellublue.com\/blog\/fr\/routine-fitness-anti-cellulite\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"J-10 avant les f\u00eates : ma routine fitness anti-cellulite - Cellublue\" \/>\n<meta property=\"og:description\" content=\"D\u00e9couvrez cette routine fitness anti-cellulite, qui cible les cuisses, les fessiers, les bras et les abdos, id\u00e9ale pour lutter contre les capitons !\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.cellublue.com\/blog\/fr\/routine-fitness-anti-cellulite\/\" \/>\n<meta property=\"og:site_name\" content=\"Cellublue\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Cellublue\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-12-14T10:00:56+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-01T18:05:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2021\/10\/logo.png\" \/><meta property=\"og:image\" content=\"https:\/\/www.cellublue.com\/blog\/wp-content\/uploads\/2018\/05\/shutterstock_682778992-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"L&#039;\u00e9quipe Cellublue\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@cellublue\" \/>\n<meta name=\"twitter:site\" content=\"@cellublue\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.cellublue.com\\\/blog\\\/fr\\\/routine-fitness-anti-cellulite\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.cellublue.com\\\/blog\\\/fr\\\/routine-fitness-anti-cellulite\\\/\"},\"author\":{\"name\":\"L'\u00e9quipe Cellublue\",\"@id\":\"https:\\\/\\\/www.cellublue.com\\\/blog\\\/#\\\/schema\\\/person\\\/b95c55f3f11df5d91d4fd8a05999132b\"},\"headline\":\"J-10 avant les f\u00eates : ma routine fitness anti-cellulite\",\"datePublished\":\"2018-12-14T10:00:56+00:00\",\"dateModified\":\"2026-04-01T18:05:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.cellublue.com\\\/blog\\\/fr\\\/routine-fitness-anti-cellulite\\\/\"},\"wordCount\":933,\"publisher\":{\"@id\":\"https:\\\/\\\/www.cellublue.com\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.cellublue.com\\\/blog\\\/fr\\\/routine-fitness-anti-cellulite\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.cellublue.com\\\/blog\\\/wp-content\\\/uploads\\\/2018\\\/05\\\/shutterstock_682778992-1.jpg\",\"keywords\":[\"fitness\",\"renforcement musculaire\",\"Sport\",\"sport \u00e0 la maison\",\"sport anti-cellulite\"],\"articleSection\":[\"Exercices anti-cellulite\"],\"inLanguage\":\"fr-FR\",\"description\":\"Les F\u00eates approchent les filles ! 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