{"id":12063,"date":"2023-09-25T16:07:59","date_gmt":"2023-09-25T14:07:59","guid":{"rendered":"https:\/\/www.poses-studio.com\/?p=12063"},"modified":"2026-02-25T17:52:16","modified_gmt":"2026-02-25T16:52:16","slug":"pilates-weight-training","status":"publish","type":"post","link":"https:\/\/www.poses-studio.com\/en\/pilates-weight-training\/","title":{"rendered":"Pilates bodybuilding: strengthen your body in depth"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"12063\" class=\"elementor elementor-12063\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"has_eae_slider elementor-section elementor-top-section elementor-element elementor-element-a2adb67 first-img elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-eae-slider=\"45649\" data-id=\"a2adb67\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container 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elementor-top-column elementor-element elementor-element-d0766f4 elementor-hidden-mobile\" data-eae-slider=\"3695\" data-id=\"d0766f4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\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=\"has_eae_slider elementor-section elementor-top-section elementor-element elementor-element-cf16d3d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-eae-slider=\"69473\" data-id=\"cf16d3d\" 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=\"has_eae_slider elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-c0dd173 elementor-hidden-mobile\" data-eae-slider=\"82526\" data-id=\"c0dd173\" 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-29c60f7 elementor-widget elementor-widget-html\" data-id=\"29c60f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<script>\n    \n    jQuery(document).ready(function(){\njQuery(window).scroll(function () {   \n   \n if(jQuery(window).scrollTop() > 500) {\n    jQuery('.sticky-somm').css('position','fixed');\n    jQuery('.sticky-somm').css('top','115px'); \n    jQuery('.sticky-somm').css('max-width','270px'); \n\n }\n\n else if (jQuery(window).scrollTop() <= 280) {\n    jQuery('.sticky-somm').css('position','static');\n    jQuery('.sticky-somm').css('top','');\n    jQuery('.sticky-somm').css('max-width','100%'); \n    \n }  \n    if (jQuery('.sticky-somm').offset().top + jQuery(\".sticky-somm\").height() > jQuery(\".related-posts\").offset().top) {\n        jQuery('.sticky-somm').css('top',-(jQuery(\".sticky-somm\").offset().top + jQuery(\".sticky-somm\").height() - jQuery(\".related-posts\").offset().top));\n    }\n});\n});\n<\/script>\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=\"has_eae_slider elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-3078de9\" data-eae-slider=\"62414\" data-id=\"3078de9\" 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-b3d0f75 elementor-widget elementor-widget-breadcrumbs\" data-id=\"b3d0f75\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"breadcrumbs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p id=\"breadcrumbs\"><span><span><a href=\"https:\/\/www.poses-studio.com\/\">Accueil<\/a><\/span><\/span><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-edc954d elementor-widget elementor-widget-heading\" data-id=\"edc954d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Pilates musculation : renforcez votre corps en profondeur<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"has_eae_slider elementor-section elementor-inner-section elementor-element elementor-element-fb051f4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-eae-slider=\"83393\" data-id=\"fb051f4\" 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=\"has_eae_slider elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-cdd63fb\" data-eae-slider=\"83760\" data-id=\"cdd63fb\" 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-84acf96 elementor-widget__width-auto elementor-widget-mobile__width-inherit time-read elementor-widget elementor-widget-shortcode\" data-id=\"84acf96\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><span class=\"wtr-time-wrap before-content\">Temps de lecture : <span class=\"wtr-time-number\">7<\/span> min<\/span><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f74b937 elementor-mobile-align-center elementor-widget__width-auto elementor-widget-mobile__width-inherit elementor-widget elementor-widget-post-info\" data-id=\"f74b937\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1136e29 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">le <\/span>\n\t\t\t\t\t\t\t\t\t\t<time>25\/09\/2023<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8beba7f elementor-mobile-align-center elementor-widget__width-auto elementor-widget-mobile__width-inherit elementor-widget elementor-widget-post-info\" data-id=\"8beba7f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1136e29 elementor-inline-item\" itemprop=\"author\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.poses-studio.com\/en\/author\/nrabotin\/\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-author\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">par <\/span>\n\t\t\t\t\t\t\t\t\t\tNoah Rabotin\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\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 class=\"elementor-element elementor-element-267644b elementor-widget elementor-widget-text-editor\" data-id=\"267644b\" 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><span style=\"font-weight: 400;\">Le pilates est une <\/span><b>pratique douce<\/b><span style=\"font-weight: 400;\"> mais tout aussi <\/span><b>redoutable<\/b><span style=\"font-weight: 400;\"> en ce qui concerne la <\/span><b>musculation<\/b><span style=\"font-weight: 400;\">. M\u00eame si ce n\u2019est pas un sport fait pour vous faire prendre de la masse, le pilates musculation pr\u00e9pare votre corps pour am\u00e9liorer vos performances et affiner votre silhouette.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4f1127c elementor-toc--content-ellipsis sticky-somm2 elementor-widget elementor-widget-table-of-contents\" data-id=\"4f1127c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;.title-related h3&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;marker_view&quot;:&quot;bullets&quot;,&quot;no_headings_message&quot;:&quot;Aucun titre n\\u2019a \\u00e9t\\u00e9 trouv\\u00e9 sur cette page.&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tSommaire\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__4f1127c\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d5cb641 elementor-widget elementor-widget-text-editor\" data-id=\"d5cb641\" 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><span style=\"font-weight: 400;\">Les principes du pilates<\/span><\/h2>\n<p><b>Le pilates musculation permet de d\u00e9velopper les muscles profonds, d&rsquo;apporter un \u00e9quilibre et un assouplissement musculaire. C\u2019est un sport \u00e0 mi-chemin de la musculation qui permet de compl\u00e9ter une activit\u00e9 sportive plus intense. Ainsi, le pilates favorise une bonne r\u00e9cup\u00e9ration et aide \u00e0 pr\u00e9venir les blessures.&nbsp;<\/b><\/p>\n<p><span style=\"font-weight: 400;\">La m\u00e9thode pilates allie <\/span><b>souplesse<\/b><span style=\"font-weight: 400;\">, <\/span><b>renforcement<\/b> <b>musculaire<\/b><span style=\"font-weight: 400;\"> et <\/span><b>contr\u00f4le<\/b> <b>corporel<\/b><span style=\"font-weight: 400;\">. Pour rappel, c\u2019est un sport qui a vu le jour au 20\u00e8me si\u00e8cle gr\u00e2ce \u00e0 Joseph Pilates, le cr\u00e9ateur de la discipline. Aujourd\u2019hui, le pilates est ador\u00e9 par des millions d\u2019adeptes gr\u00e2ce \u00e0 son approche holistique du renforcement corporel.&nbsp;<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">La respiration<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Au sein du pilates, la respiration occupe une place de choix car il s\u2019agit d\u2019une <\/span><b>respiration<\/b> <b>consciente<\/b><span style=\"font-weight: 400;\"> et <\/span><b>contr\u00f4l\u00e9e<\/b><span style=\"font-weight: 400;\"> afin de <\/span><b>maximiser l\u2019apport en oxyg\u00e8ne<\/b><span style=\"font-weight: 400;\">, <\/span><b>favorisant la concentration et l\u2019efficacit\u00e9 musculaire<\/b><span style=\"font-weight: 400;\">. Pour r\u00e9aliser la respiration consciente, le pilates pr\u00e9conise une respiration lat\u00e9rale. C\u2019est-\u00e0-dire, une respiration par le nez, en \u00e9largissant les c\u00f4tes, puis, pour l\u2019expiration, elle s\u2019effectue par la bouche en contractant la sangle abdominale.&nbsp;<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Le centrage<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Le centrage ou powerhouse, est le<\/span><b> centre de gravit\u00e9 <\/b><span style=\"font-weight: 400;\">et de contr\u00f4le du corps. En effet, il enveloppe les muscles du plancher pelvien, les muscles abdominaux, les muscles fessiers et les muscles lombaires. Ainsi, en sollicitant ces zones, la <\/span><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.poses-studio.com\/methode-pilates\/\"><b>m\u00e9thode pilates<\/b><\/a><\/span> <span style=\"font-weight: 400;\">favorise la force et la stabilit\u00e9 pour une meilleure ex\u00e9cution des mouvements.&nbsp;<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">La concentration<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">La concentration est un des \u00e9l\u00e9ments cl\u00e9s du pilates. En effet, il est important de r\u00e9aliser les mouvements avec une<\/span><b> attention particuli\u00e8re sur l\u2019alignement, la respiration et la qualit\u00e9 du geste<\/b><span style=\"font-weight: 400;\">. Gr\u00e2ce \u00e0 cela, les <\/span><b>b\u00e9n\u00e9fices<\/b><span style=\"font-weight: 400;\"> se verront plus vite.&nbsp;<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Le contr\u00f4le<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Le pilates porte une importance sur la qualit\u00e9 du mouvement. Alors, chaque exercice doit \u00eatre r\u00e9alis\u00e9 avec fluidit\u00e9 et contr\u00f4le constant du geste. Par ce biais, le recrutement musculaire est renforc\u00e9 et pr\u00e9cis et cela \u00e9vite les compensations inutiles.&nbsp;<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">La pr\u00e9cision<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chaque geste doit \u00eatre ex\u00e9cut\u00e9 avec minutie en respectant les amplitudes et les alignements. Cela permet d\u2019\u00e9viter les traumatismes et d\u2019accro\u00eetre l\u2019efficacit\u00e9 des b\u00e9n\u00e9fices.&nbsp;<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">L\u2019encha\u00eenement fluide&nbsp;<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Les encha\u00eenements du pilates sont con\u00e7us pour \u00eatre fluides et harmonieux. En effet, la fluidit\u00e9 aide au <\/span><b>d\u00e9veloppement de l&rsquo;\u00e9lasticit\u00e9 musculaire et de la mobilit\u00e9 articulaire<\/b><span style=\"font-weight: 400;\">. De plus, elle <\/span><b>renforce la coordination et la conscience corporelle<\/b><span style=\"font-weight: 400;\">.&nbsp;&nbsp;<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">L\u2019isolation musculaire<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Le pilate met l\u2019accent sur l\u2019isolation musculaire. C\u2019est-\u00e0-dire, la capacit\u00e9 \u00e0 travailler un groupe musculaire sp\u00e9cifique tandis que les autres groupes sont en contraction mod\u00e9r\u00e9e. Cet exercice permet un renforcement cibl\u00e9 et \u00e9quilibr\u00e9.&nbsp;<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-12066 size-large\" src=\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-ketut-subiyanto-4908990-1-1024x682.jpg\" alt=\"pilates musculation : une femme faisant un \u00e9tirement de pilates\" width=\"800\" height=\"533\" srcset=\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-ketut-subiyanto-4908990-1-1024x682.jpg 1024w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-ketut-subiyanto-4908990-1-300x200.jpg 300w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-ketut-subiyanto-4908990-1-768x512.jpg 768w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-ketut-subiyanto-4908990-1.jpg 1280w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2><span style=\"font-weight: 400;\">Quels types d\u2019\u00e9tirements sont r\u00e9alis\u00e9s pour muscler son corps<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Le pilates est une discipline qui se concentre sur la <\/span><b>souplesse<\/b><span style=\"font-weight: 400;\"> et le <\/span><b>renforcement musculaire<\/b><span style=\"font-weight: 400;\">. En int\u00e9grant des types d\u2019<\/span><b>\u00e9tirements sp\u00e9cifiques<\/b><span style=\"font-weight: 400;\">, vous favorisez le d\u00e9veloppement d\u2019une <\/span><b>musculature \u00e9quilibr\u00e9e et tonique<\/b><span style=\"font-weight: 400;\">. Voici une liste d\u2019\u00e9tirements qui vous permettront d\u2019optimiser ces effets.&nbsp;<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Les \u00e9tirements dynamiques<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Les \u00e9tirements dynamiques sont une succession de <\/span><b>mouvements contr\u00f4l\u00e9s <\/b><span style=\"font-weight: 400;\">qui am\u00e8nent progressivement le muscle \u00e0 son amplitude maximale. Ils sont utilis\u00e9s en d\u00e9but de s\u00e9ance pour<\/span><b> pr\u00e9parer le corps \u00e0 l\u2019effort<\/b><span style=\"font-weight: 400;\">. \u00c9galement, ces \u00e9tirements activent les muscles et stimulent la circulation sanguine. Voici deux exercices de ce type, mais vous pouvez retrouver une autre liste d\u2019<\/span><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.poses-studio.com\/etirements-pilates\/\"><b>exercices \u00e9tirements pilates<\/b><\/a><\/span><span style=\"font-weight: 400;\">.&nbsp;<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">La flexion de la colonne vert\u00e9brale<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Cet exercice vise \u00e0 <\/span><b>d\u00e9tendre les muscles du dos<\/b><span style=\"font-weight: 400;\"> et \u00e0 <\/span><b>mobiliser la colonne vert\u00e9brale.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Tout d\u2019abord, allongez-vous sur le dos, les bras le long du corps et les jambes tendues. Ensuite, inspirez puis expirez en enroulant doucement la colonne vert\u00e9brale en partant du sol vers le haut tout en ramenant le menton vers la poitrine. Une fois l\u2019expiration termin\u00e9e, inspirez pour maintenir la posture, puis expirez de nouveau en d\u00e9roulant lentement la colonne vert\u00e9brale, du haut vers le sol.&nbsp;<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">La flexion de la hanche<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cet exercice consiste \u00e0 <\/span><b>cibler les muscles fl\u00e9chisseurs de la hanche<\/b><span style=\"font-weight: 400;\"> afin de <\/span><b>mobiliser<\/b><span style=\"font-weight: 400;\"> cette articulation.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pour reproduire cet exercice, allongez-vous sur le dos, les bras le long du corps et les jambes tendues. Apr\u00e8s, inspirez puis fl\u00e9chissez une jambe et amenez le genou vers la poitrine pendant l\u2019expiration. Maintenez la posture quelques instants et replacez la jambe tendue en inspirant.&nbsp;<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Les \u00e9tirements statiques actifs<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Les \u00e9tirements actifs statiques impliquent une <\/span><b>l\u00e9g\u00e8re contraction du muscle<\/b><span style=\"font-weight: 400;\"> durant l\u2019\u00e9tirement. En effet, ils permettent de <\/span><b>renforcer la musculature<\/b><span style=\"font-weight: 400;\"> en am\u00e9liorant la souplesse. Cette technique est particuli\u00e8rement efficace pour<\/span><b> favoriser la r\u00e9habilitation<\/b><span style=\"font-weight: 400;\"> apr\u00e8s une blessure et <\/span><b>pr\u00e9venir les d\u00e9s\u00e9quilibres musculaires<\/b><span style=\"font-weight: 400;\">. Pour b\u00e9n\u00e9ficier de ces b\u00e9n\u00e9fices, vous trouverez deux exercices efficaces.&nbsp;<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">L\u2019\u00e9tirement des ischios-jambiers&nbsp;<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Cet \u00e9tirement <\/span><b>\u00e9tire les muscles ischios-jambiers <\/b><span style=\"font-weight: 400;\">de la mani\u00e8re suivante.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Asseyez-vous, les jambes tendues devant vous. Ensuite, fl\u00e9chissez l\u00e9g\u00e8rement le haut du corps en direction des pieds en gardant le dos droit. Restez dans cette position pendant 20 \u00e0 30 secondes en respirant profond\u00e9ment. R\u00e9p\u00e9tez l\u2019op\u00e9ration plusieurs fois.&nbsp;<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">L\u2019\u00e9tirement des pectoraux<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Mettez-vous en position debout, placez vos mains \u00e0 l\u2019arri\u00e8re de votre dos, les doigts pointant vers le bas. Ensuite, \u00e9cartez les omoplates en poussant votre poitrine vers l\u2019avant. Gardez la position pendant 20 \u00e0 30 secondes en respirant profond\u00e9ment.&nbsp;<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Les \u00e9tirements en cha\u00eene cin\u00e9tique ferm\u00e9e<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Les \u00e9tirements en cha\u00eene cin\u00e9tique ferm\u00e9e sollicitent plusieurs groupes musculaires et articulations en m\u00eame temps. Ces \u00e9tirements permettent une <\/span><b>meilleure coordination et r\u00e9partition des forces <\/b><span style=\"font-weight: 400;\">pour une musculature harmonieuse et fonctionnelle. Deux exercices notamment sont infaillibles pour cela.&nbsp;<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">La flexion des genoux avec extension de la hanche<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Mettez-vous debout, pieds \u00e9cart\u00e9s \u00e0 la largeur des \u00e9paules. Ensuite, fl\u00e9chissez vos genoux en poussant vos fesses vers l\u2019arri\u00e8re, comme si vous alliez vous asseoir. Simultan\u00e9ment, amenez votre torse \u00e0 l\u2019avant en gardant le dos droit. Puis, revenez \u00e0 la position de base en poussant vos hanches vers l\u2019avant et en redressant vos genoux.&nbsp;<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Le squat avec rotation du tronc<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Mettez-vous debout, les pieds \u00e9cart\u00e9s \u00e0 la largeur des \u00e9paules. Ensuite, fl\u00e9chissez vos genoux en poussant vos fesses vers l\u2019arri\u00e8re en tournant votre torse d\u2019un c\u00f4t\u00e9. Reprenez la position initiale et tournez encore une fois de l\u2019autre c\u00f4t\u00e9.&nbsp;<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Les \u00e9tirements en cha\u00eene cin\u00e9tique ouverte<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u00c0 l\u2019instar des \u00e9tirements en cha\u00eene cin\u00e9tique ferm\u00e9e, les \u00e9tirements en cha\u00eene cin\u00e9tique ouverte ciblent <\/span><b>une articulation en particulier<\/b><span style=\"font-weight: 400;\">. Ainsi, un groupe musculaire est parfaitement travaill\u00e9. On vous propose deux exercices pour vous entra\u00eener.&nbsp;<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">L\u2019\u00e9tirement des mollets<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">En position debout, pieds \u00e9cart\u00e9s \u00e0 la largeur des \u00e9paules, vous pouvez fl\u00e9chir une jambe et reculer l\u2019autre en gardant le talon au sol. Ensuite, inclinez l\u00e9g\u00e8rement le buste vers l\u2019avant. Restez dans cette posture pendant 20 \u00e0 30 secondes. Puis r\u00e9p\u00e9tez l\u2019exercice sur l\u2019autre jambe.&nbsp;<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">L\u2019\u00e9tirement du psoas<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Cet exercice travaille le psoas, il s\u2019agit d\u2019un muscle de la hanche. Mettez-vous en position de fente avec une jambe pli\u00e9e devant et l\u2019autre est tendue \u00e0 l\u2019arri\u00e8re et posez vos mains sur vos hanches. Ensuite, poussez les hanches vers l\u2019avant en gardant le dos droit. Gardez la posture entre 20 et 30 secondes et changez de jambe.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Les \u00e9tirements des cha\u00eenes post\u00e9rieures<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dans cette cat\u00e9gorie, ce sont les muscles de la cha\u00eene post\u00e9rieure, c\u2019est-\u00e0-dire, <\/span><b>les muscles du dos, les mollets et les fessiers <\/b><span style=\"font-weight: 400;\">qui sont sollicit\u00e9s. Ainsi, vous gagnez en souplesse du dos et des hanches. Pour une meilleure ex\u00e9cution des mouvements, voici deux exercices.&nbsp;<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">L\u2019\u00e9tirement du dos en position assise<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Cet exercice vous permet d\u2019avoir une meilleure mobilit\u00e9 au niveau de la colonne vert\u00e9brale. Commencez par vous asseoir au sol, les jambes tendues devant vous. Apr\u00e8s, fl\u00e9chissez l\u00e9g\u00e8rement le haut de votre corps vers les pieds en gardant le dos droit. Enfin, maintenez la posture pendant 20 \u00e0 30 secondes sur une respiration profonde.&nbsp;<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">L\u2019\u00e9tirement du quadriceps<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Allongez-vous sur le ventre, bras tendus devant vous. Ensuite, pliez une jambe et attrapez votre cheville avec la main du m\u00eame c\u00f4t\u00e9. Restez ainsi pendant 20 \u00e0 30 secondes en gardant le genou dirig\u00e9 vers le bas. R\u00e9p\u00e9tez de l\u2019autre c\u00f4t\u00e9.&nbsp;<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Les \u00e9tirements des cha\u00eenes ant\u00e9rieures<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ce domaine s\u2019int\u00e9resse aux <\/span><b>pectoraux<\/b><span style=\"font-weight: 400;\"> et aux <\/span><b>muscles fl\u00e9chisseurs de la hanche<\/b><span style=\"font-weight: 400;\"> afin de pr\u00e9venir les d\u00e9s\u00e9quilibres et favoriser une posture ouverte gr\u00e2ce aux exercices que nous allons voir.&nbsp;<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">L\u2019\u00e9tirement des \u00e9paules en position assise<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Il s\u2019agit d\u2019un exercice permettant d\u2019ouvrir les muscles delto\u00efdes et d\u2019accro\u00eetre la mobilit\u00e9 des \u00e9paules. Pour cela, asseyez-vous avec les jambes tendues devant vous. Apr\u00e8s quoi, vous pouvez plier une jambe et amenez le pied vers l\u2019ext\u00e9rieur de la cuisse oppos\u00e9e. Ensuite, tournez votre tronc du c\u00f4t\u00e9 de la jambe pli\u00e9e et placez le coude du bras oppos\u00e9 sur le genou pli\u00e9. Tenez la posture pendant 20 \u00e0 30 secondes et changez de c\u00f4t\u00e9.&nbsp;<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">L\u2019\u00e9tirement des pectoraux en position debout<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Mettez-vous debout et placez vos mains derri\u00e8re le dos, les doigts entrelac\u00e9s. Soulevez l\u00e9g\u00e8rement votre poitrine en \u00e9cartant les omoplates. Respirez profond\u00e9ment et maintenez la position entre 20 et 30 secondes.&nbsp;<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-12067 size-large\" src=\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-pavel-danilyuk-6443525-1-1024x682.jpg\" alt=\"pilates musculation : une femme faisant un exercice de pilates\" width=\"800\" height=\"533\" srcset=\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-pavel-danilyuk-6443525-1-1024x682.jpg 1024w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-pavel-danilyuk-6443525-1-300x200.jpg 300w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-pavel-danilyuk-6443525-1-768x512.jpg 768w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-pavel-danilyuk-6443525-1.jpg 1280w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2><span style=\"font-weight: 400;\">Ce qu\u2019il faut retenir<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Durant cet article, nous avons vu les <\/span><b>7 principes<\/b><span style=\"font-weight: 400;\"> qui r\u00e9gissent le pilates en terme de musculation qui sont les suivants :&nbsp;<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>La respiration<\/b><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Le centrage<\/b><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>La concentration<\/b><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Le contr\u00f4le<\/b><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>La pr\u00e9cision<\/b><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>L\u2019encha\u00eenement fluide&nbsp;<\/b><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>L\u2019isolation musculaire<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Dans un second temps, nous avons explor\u00e9 les <\/span><b>diff\u00e9rents types d\u2019\u00e9tirements<\/b><span style=\"font-weight: 400;\"> et quelques <\/span><b>exercices<\/b><span style=\"font-weight: 400;\"> qui favorisent la musculation. On retrouve :&nbsp;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Les<\/span><b> \u00e9tirements dynamiques <\/b><span style=\"font-weight: 400;\">sont utilis\u00e9s pour pr\u00e9parer le corps \u00e0 l\u2019effort&nbsp; et stimuler la circulation sanguine. Notamment gr\u00e2ce \u00e0 la flexion de la colonne vert\u00e9brale et la flexion de la hanche.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Les <\/span><b>\u00e9tirements statiques actifs <\/b><span style=\"font-weight: 400;\">engendrent une contraction du muscle pour renforcer la musculature avec un \u00e9tirement des ischios-jambiers et des pectoraux.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Les<\/span><b> \u00e9tirements en cha\u00eene cin\u00e9tique ferm\u00e9e<\/b><span style=\"font-weight: 400;\"> travaillent sur plusieurs groupes musculaires pour une meilleure r\u00e9partition des forces et de la coordination. Ceci est possible gr\u00e2ce \u00e0 la flexion des genoux avec extension de la hanche et le squat avec rotation du tronc.&nbsp;<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Les autres \u00e9tirements<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Les <\/span><b>\u00e9tirements en cha\u00eene cin\u00e9tique ouverte<\/b><span style=\"font-weight: 400;\"> se focalisent sur une articulation en particulier \u00e0 travers plusieurs exercices comme l\u2019\u00e9tirement des mollets et l\u2019\u00e9tirement du psoas.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Les <\/span><b>\u00e9tirements des cha\u00eenes post\u00e9rieures<\/b><span style=\"font-weight: 400;\"> s\u2019occupent des fessiers, des muscles du dos et des mollets via l\u2019\u00e9tirement du dos en position assise et l\u2019\u00e9tirement du quadriceps.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Les <\/span><b>\u00e9tirements des cha\u00eenes ant\u00e9rieures <\/b><span style=\"font-weight: 400;\">ciblent les pectoraux et les muscles fl\u00e9chisseurs de la hanche par un \u00e9tirement des \u00e9paules en position assise et des pectoraux en posture debout.&nbsp;<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">D\u00e9couvrir le Pilates chez POSES&nbsp;<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Envie d\u2019am\u00e9liorer vos performances sportives tout en renfor\u00e7ant davantage votre corps ? Tournez-vous vers le pilates musculation chez <\/span><b>POSES<\/b><span style=\"font-weight: 400;\"> !&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">POSES, c\u2019est un <\/span><b>pilates flow<\/b><span style=\"font-weight: 400;\"> avec des Pulse&amp;Pose\u00ae. Autrement dit, des <\/span><b>sessions de 50 minutes<\/b><span style=\"font-weight: 400;\"> avec au programme du <\/span><b>renforcement musculaire, de l\u2019isom\u00e9trie et des exercices au poids de corps<\/b><span style=\"font-weight: 400;\">. En sortant d\u2019une s\u00e9ance, vos <\/span><b>muscles profonds<\/b><span style=\"font-weight: 400;\"> et votre <\/span><b>\u00e9quilibre<\/b><span style=\"font-weight: 400;\"> sont <\/span><b>consolid\u00e9s<\/b><span style=\"font-weight: 400;\">. Transpirez tout en gagnant en <\/span><b>mobilit\u00e9<\/b><span style=\"font-weight: 400;\">, <\/span><b>stabilit\u00e9<\/b><span style=\"font-weight: 400;\"> et <\/span><b>force<\/b><span style=\"font-weight: 400;\"> sous une <\/span><b>lumi\u00e8re tamis\u00e9e <\/b><span style=\"font-weight: 400;\">en compagnie de nos <\/span><b>coachs<\/b><span style=\"font-weight: 400;\"> les plus exp\u00e9riment\u00e9s pour vous faire apprendre le pilates de la meilleure des mani\u00e8res.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Musclez-vous en douceur chez POSES,&nbsp;<\/span><a href=\"https:\/\/www.poses-studio.com\/\" target=\"_blank\">votre nouvelle salle de sport Pilates<\/a><span style=\"font-weight: 400;\">.&nbsp;<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c90db71 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"c90db71\" data-element_type=\"widget\" data-e-type=\"widget\" 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elementor-section elementor-top-section elementor-element elementor-element-27558aa elementor-section-full_width related-posts elementor-section-height-default elementor-section-height-default\" data-eae-slider=\"38776\" data-id=\"27558aa\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"has_eae_slider elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-745b570\" data-eae-slider=\"30269\" data-id=\"745b570\" 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-1895a69 elementor-grid-tablet-3 elementor-posts--thumbnail-top elementor-grid-3 elementor-grid-mobile-1 elementor-widget elementor-widget-posts\" data-id=\"1895a69\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;custom_columns_tablet&quot;:&quot;3&quot;,&quot;custom_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:0,&quot;sizes&quot;:[]},&quot;custom_columns&quot;:&quot;3&quot;,&quot;custom_columns_mobile&quot;:&quot;1&quot;,&quot;custom_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;custom_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.custom\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t      <div class=\"ecs-posts elementor-posts-container elementor-posts   elementor-grid elementor-posts--skin-custom\" data-settings=\"{&quot;current_page&quot;:1,&quot;max_num_pages&quot;:&quot;5&quot;,&quot;load_method&quot;:&quot;&quot;,&quot;widget_id&quot;:&quot;1895a69&quot;,&quot;post_id&quot;:12063,&quot;theme_id&quot;:12063,&quot;change_url&quot;:false,&quot;reinit_js&quot;:false}\">\n      \t\t<article id=\"post-23568\" class=\"elementor-post elementor-grid-item ecs-post-loop post-23568 post type-post status-publish format-standard has-post-thumbnail hentry category-pilates-au-quotidien category-pilates\">\n\t\t\t\t<div data-elementor-type=\"loop\" data-elementor-id=\"616\" class=\"elementor elementor-616 post-23568 post type-post status-publish format-standard has-post-thumbnail hentry category-pilates-au-quotidien category-pilates\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"has_eae_slider elementor-section elementor-top-section elementor-element elementor-element-3551c3da elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-eae-slider=\"73161\" data-id=\"3551c3da\" 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 data-wts-url=\"https:\/\/www.poses-studio.com\/en\/pilates-cervicales\/\" data-wts-link=\"yes\" data-wts-new-window=\"\" class=\"has_eae_slider elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-236e9162 ae-link-yes\" data-eae-slider=\"28156\" data-id=\"236e9162\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t<style>#post-23568 .elementor-616 .elementor-element.elementor-element-31ae1d5b > .elementor-widget-container{background-image: url(\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2024\/03\/Rectangle-10.png\");}<\/style>\t\t<div class=\"elementor-element elementor-element-31ae1d5b elementor-widget elementor-widget-spacer\" data-id=\"31ae1d5b\" 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<div class=\"elementor-element elementor-element-1fc4417 elementor-widget elementor-widget-heading\" data-id=\"1fc4417\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.poses-studio.com\/en\/pilates-cervicales\/\">Pilates cervicales : l&rsquo;alli\u00e9 pour soulager vos douleurs en douceur<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5167449f elementor-widget elementor-widget-text-editor\" data-id=\"5167449f\" 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\tSommaire Vous avez mal aux cervicales et vous cherchez une solution douce ? Le Pilates peut aider \u00e0 soulager la nuque sans forcer. Il\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b166428 elementor-widget elementor-widget-heading\" data-id=\"b166428\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.poses-studio.com\/en\/pilates-cervicales\/\">Lire l'article \u2794<\/a><\/p>\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\t\t<\/article>\n\t\t\t\t<article id=\"post-23063\" class=\"elementor-post elementor-grid-item ecs-post-loop post-23063 post type-post status-publish format-standard has-post-thumbnail hentry category-pratiques-du-pilates category-pilates\">\n\t\t\t\t<div data-elementor-type=\"loop\" data-elementor-id=\"616\" class=\"elementor elementor-616 post-23063 post type-post status-publish format-standard has-post-thumbnail hentry category-pratiques-du-pilates category-pilates\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"has_eae_slider elementor-section elementor-top-section elementor-element elementor-element-3551c3da elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-eae-slider=\"73161\" data-id=\"3551c3da\" 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 data-wts-url=\"https:\/\/www.poses-studio.com\/en\/exercices-pilates-debutant\/\" data-wts-link=\"yes\" data-wts-new-window=\"\" class=\"has_eae_slider elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-236e9162 ae-link-yes\" data-eae-slider=\"52978\" data-id=\"236e9162\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t<style>#post-23063 .elementor-616 .elementor-element.elementor-element-31ae1d5b > .elementor-widget-container{background-image: url(\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2024\/03\/Rectangle-10.png\");}<\/style>\t\t<div class=\"elementor-element elementor-element-31ae1d5b elementor-widget elementor-widget-spacer\" data-id=\"31ae1d5b\" 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<div class=\"elementor-element elementor-element-1fc4417 elementor-widget elementor-widget-heading\" data-id=\"1fc4417\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.poses-studio.com\/en\/exercices-pilates-debutant\/\">Exercices Pilates d\u00e9butant : la s\u00e9lection simple pour bien d\u00e9marrer<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5167449f elementor-widget elementor-widget-text-editor\" data-id=\"5167449f\" 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\tSommaire Vous cherchez des exercices Pilates d\u00e9butant simples pour commencer sans vous blesser. Le Pilates renforce le centre, am\u00e9liore la posture et d\u00e9tend le\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b166428 elementor-widget elementor-widget-heading\" data-id=\"b166428\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.poses-studio.com\/en\/exercices-pilates-debutant\/\">Lire l'article \u2794<\/a><\/p>\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\t\t<\/article>\n\t\t\t\t<article id=\"post-22542\" class=\"elementor-post elementor-grid-item ecs-post-loop post-22542 post type-post status-publish format-standard has-post-thumbnail hentry category-formes-de-yoga category-yoga\">\n\t\t\t\t<div data-elementor-type=\"loop\" data-elementor-id=\"616\" class=\"elementor elementor-616 post-22542 post type-post status-publish format-standard has-post-thumbnail hentry category-formes-de-yoga category-yoga\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"has_eae_slider elementor-section elementor-top-section elementor-element elementor-element-3551c3da elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-eae-slider=\"73161\" data-id=\"3551c3da\" 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 data-wts-url=\"https:\/\/www.poses-studio.com\/en\/face-yoga\/\" data-wts-link=\"yes\" data-wts-new-window=\"\" class=\"has_eae_slider elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-236e9162 ae-link-yes\" data-eae-slider=\"51898\" data-id=\"236e9162\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t<style>#post-22542 .elementor-616 .elementor-element.elementor-element-31ae1d5b > .elementor-widget-container{background-image: url(\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2024\/02\/pexels-mart-production-8076068-1.jpg\");}<\/style>\t\t<div class=\"elementor-element elementor-element-31ae1d5b elementor-widget elementor-widget-spacer\" data-id=\"31ae1d5b\" 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<div class=\"elementor-element elementor-element-1fc4417 elementor-widget elementor-widget-heading\" data-id=\"1fc4417\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.poses-studio.com\/en\/face-yoga\/\">Yoga du visage : guide pour d\u00e9tendre et illuminer le visage<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5167449f elementor-widget elementor-widget-text-editor\" data-id=\"5167449f\" 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\tLe yoga du visage est une pratique douce qui aide \u00e0 d\u00e9tendre, tonifier et r\u00e9veiller les traits. Il repose sur des mouvements simples, la\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b166428 elementor-widget elementor-widget-heading\" data-id=\"b166428\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.poses-studio.com\/en\/face-yoga\/\">Lire l'article \u2794<\/a><\/p>\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\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-edc71a9 elementor-widget elementor-widget-spacer\" data-id=\"edc71a9\" 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>What if it was time for you to try pilates bodybuilding? The perfect combination of gymnastics and muscle strengthening. <\/p>","protected":false},"author":22,"featured_media":12071,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[42,17],"tags":[],"class_list":["post-12063","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pratiques-du-pilates","category-pilates"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pilates musculation : renforcez votre corps en profondeur<\/title>\n<meta name=\"description\" content=\"Et si c&#039;\u00e9tait le moment pour vous de tester le pilates musculation ? 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