{"id":12118,"date":"2023-09-28T16:10:50","date_gmt":"2023-09-28T14:10:50","guid":{"rendered":"https:\/\/www.poses-studio.com\/?p=12118"},"modified":"2026-02-25T17:14:19","modified_gmt":"2026-02-25T16:14:19","slug":"pilates-exercises-on-the-wall","status":"publish","type":"post","link":"https:\/\/www.poses-studio.com\/en\/pilates-exercises-on-the-wall\/","title":{"rendered":"Pilates exercises on the wall to build deep muscle"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"12118\" class=\"elementor elementor-12118\" 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=\"46949\" 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-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=\"27606\" 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\">Les exercices pilates au mur pour se muscler 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=\"31609\" 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=\"27188\" 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\">6<\/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>28\/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 m\u00e9thode cr\u00e9\u00e9e par Joseph Pilates, populaire depuis une d\u00e9cennie, notamment pour ses<\/span><b> bienfaits sur le corps et l\u2019esprit<\/b><span style=\"font-weight: 400;\">. Mais, elle demande certains appareils et n\u00e9cessite parfois de se rendre \u00e0 une salle de sport. Alors, pour vous permettre de renforcer votre corps \u00e0 la maison&nbsp;<\/span><a href=\"https:\/\/www.poses-studio.com\/\" target=\"_blank\">avec un workout de Pilates<\/a><span style=\"font-weight: 400;\">, nous vous pr\u00e9sentons quelques<\/span><b> exercices pilates au mur<\/b><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-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 exercices pilates au mur \u00e0 la maison<\/span><\/h2><p><b>Le pilates au mur est une alternative du pilates qui est une pratique sportive douce permettant de tonifier votre corps. C\u2019est le sport parfait pour am\u00e9liorer votre posture et votre flexibilit\u00e9. Pour plus de tranquillit\u00e9, vous pouvez faire des exercices pilates au mur \u00e0 la maison ! C\u2019est une approche int\u00e9ressante puisqu\u2019elle offre plus de soutien et permet d\u2019approfondir les bienfaits du pilates.\u00a0<\/b><\/p><h3><span style=\"font-weight: 400;\">Comment le pratiquer ?\u00a0<\/span><\/h3><p><span style=\"font-weight: 400;\">Comme son nom l\u2019indique, le pilates au mur implique l\u2019utilisation d\u2019un mur comme \u00e9l\u00e9ment central de la pratique. C\u2019est ce qui permet au pratiquant de se soutenir, s\u2019\u00e9tirer ou de s\u2019appuyer pendant un exercice. Ainsi, des muscles sp\u00e9cifiques peuvent \u00eatre travaill\u00e9s. Mais, il existe d\u2019autres <\/span><a href=\"https:\/\/www.poses-studio.com\/types-de-pilates\/\"><b>types de pilates<\/b><\/a><b>.\u00a0<\/b><\/p><h3><span style=\"font-weight: 400;\">Quels sont les avantages par rapport \u00e0 des exercices au sol ?\u00a0<\/span><\/h3><p><span style=\"font-weight: 400;\">L\u2019un des avantages les plus importants du pilates au mur est que le mur agit comme un <\/span><b>point de contact solide,<\/b><span style=\"font-weight: 400;\"> permettant au pratiquant d<\/span><b>e maintenir des postures sur une longue dur\u00e9e<\/b><span style=\"font-weight: 400;\">. De plus, la pratique met l\u2019accent sur l\u2019<\/span><b>alignement du corps<\/b><span style=\"font-weight: 400;\">. Aussi, le pilates au mur <\/span><b>sollicite<\/b><span style=\"font-weight: 400;\"> davantage <\/span><b>les muscles profonds,<\/b><span style=\"font-weight: 400;\"> ce qui est difficile \u00e0 faire au sol. Enfin, il permet de r\u00e9aliser des<\/span><b> \u00e9tirements profonds<\/b><span style=\"font-weight: 400;\"> et de <\/span><b>varier les mouvements<\/b><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p><p>\u00a0<\/p><p><img decoding=\"async\" class=\"aligncenter wp-image-12120 size-large\" src=\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-thirdman-6958394-1-1024x682.jpg\" alt=\"exercices pilates au mur : une femme fait une posture contre un mur\" width=\"800\" height=\"533\" srcset=\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-thirdman-6958394-1-1024x682.jpg 1024w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-thirdman-6958394-1-300x200.jpg 300w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-thirdman-6958394-1-768x512.jpg 768w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-thirdman-6958394-1.jpg 1280w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><h2><span style=\"font-weight: 400;\">Les exercices en wall pilates<\/span><\/h2><p><span style=\"font-weight: 400;\">Il existe une multitude d\u2019exercices de pilates au mur. On vous en propose quelques-uns.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Le pont mural<\/span><\/h3><p><span style=\"font-weight: 400;\">L\u2019exercice du pont mural est une variante de l\u2019exercice classique du pont. Ce dernier vise \u00e0 <\/span><b>renforcer les muscles profonds du dos, les muscles fessiers, les muscles des cuisses et les abdominaux<\/b><span style=\"font-weight: 400;\">. Ici, le mur offre une meilleure stabilit\u00e9 pour travailler les muscles plus intens\u00e9ment.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Pour r\u00e9aliser cette posture, allongez-vous sur le dos, les bras le long du corps, les fesses contre le mur, les genoux pli\u00e9s et les pieds \u00e0 terre.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Ensuite, prenez une respiration profonde, puis expirez lentement et pr\u00e9parez-vous \u00e0 soulever vos hanches. Appuyez fermement sur vos pieds et soulevez-les du sol en poussant contre le mur. Montez jusqu\u2019\u00e0 ce que votre corps forme une ligne droite des genoux jusqu\u2019aux \u00e9paules.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Puis, contractez vos muscles fessiers et vos abdominaux pour maintenir la posture. Respirez profond\u00e9ment et r\u00e9guli\u00e8rement. Enfin, abaissez vos hanches vers le sol et revenez \u00e0 la position initiale.<\/span><\/p><h3><span style=\"font-weight: 400;\">Les ciseaux muraux<\/span><\/h3><p><span style=\"font-weight: 400;\">Les ciseaux muraux se concentrent sur le <\/span><b>renforcement musculaire des abdominaux et des muscles des jambes<\/b><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Pour reproduire cet exercice, allongez-vous sur le dos avec les fesses contre un mur, les jambes tendues vers le haut le long du mur. Inspirez profond\u00e9ment et expirez lentement. Ensuite, soulevez une jambe vers le plafond en ayant le genou tendu. L\u2019autre jambe doit rester tendue et coll\u00e9e au mur. Formez un angle droit \u00e0 90\u00b0 avec votre jambe, lorsqu\u2019elle est perpendiculaire au sol, maintenez-la dans cette position pendant que l\u2019autre jambe reste le long du mur. Apr\u00e8s, contractez vos abdominaux et engagez les muscles de votre jambe lev\u00e9e. Poursuivez en abaissant lentement la jambe lev\u00e9e tout en soulevant l\u2019autre. Alternez le mouvement des jambes comme si vous \u00e9tiez en train de marcher en position couch\u00e9e. Respirez profond\u00e9ment en ex\u00e9cutant les mouvements puis r\u00e9p\u00e9tez l\u2019exercice.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Le hundred<\/span><\/h3><p><span style=\"font-weight: 400;\">Le hundred est un des<\/span><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.poses-studio.com\/liste-exercices-pilates\/\"> <b>exercices de pilates<\/b><\/a><\/span><span style=\"font-weight: 400;\"> embl\u00e9matiques. Il s\u2019attarde sur le r<\/span><b>enforcement musculaire des muscles abdominaux<\/b><span style=\"font-weight: 400;\">, il <\/span><b>d\u00e9veloppe<\/b><span style=\"font-weight: 400;\"> \u00e9galement <\/span><b>l\u2019endurance<\/b><span style=\"font-weight: 400;\"> et <\/span><b>am\u00e9liore la respiration<\/b><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Pour faire cet exercice, allongez-vous sur le dos, les fesses contre le mur et les jambes tendues vers le haut. Prenez une inspiration et une expiration profondes. Commencez par soulever vos jambes du sol avec les genoux tendus et les pieds \u00e0 la hauteur des hanches afin que vos jambes soient perpendiculaires au sol. Ensuite, soulevez votre t\u00eate et vos \u00e9paules du sol et les bras \u00e9tendus, parall\u00e8les au sol. Puis, pompez vos bras de haut en bas d\u2019un mouvement r\u00e9gulier en respirant par le nez et en expirant par la bouche.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Le wall stretch<\/span><\/h3><p><span style=\"font-weight: 400;\">Le wall stretch vous aide \u00e0<\/span><b> \u00e9tirer votre colonne vert\u00e9brale, vos jambes, vos \u00e9paules et vos bras<\/b><span style=\"font-weight: 400;\">. Aussi, il offre un<\/span><b> rel\u00e2chement profond des tensions musculaires<\/b><span style=\"font-weight: 400;\"> pour une <\/span><b>meilleure flexibilit\u00e9<\/b><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Pour faire le wall stretch, mettez-vous debout, les pieds \u00e9cart\u00e9s et les talons \u00e0 15cm du mur. Commencez par lever vos bras au-dessus de votre t\u00eate avec les paumes tourn\u00e9es vers l\u2019int\u00e9rieur. Ensuite, inclinez lentement votre corps vers la droite, les bras \u00e9tir\u00e9s et les \u00e9paules d\u00e9tendues. Respirez profond\u00e9ment pour ressentir l\u2019\u00e9tirement de votre c\u00f4t\u00e9 gauche. Restez ainsi pendant 20 \u00e0 30 secondes en respirant r\u00e9guli\u00e8rement. Puis, retournez en position verticale avec les bras au-dessus de la t\u00eate. Reprenez en reproduisant l\u2019inclinaison vers la gauche, en ressentant l&rsquo;\u00e9tirement du c\u00f4t\u00e9 droit. Enfin, r\u00e9it\u00e9rez l\u2019exercice en changeant le sens de l\u2019inclinaison.\u00a0\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">L\u2019essuie-glace<\/span><\/h3><p><span style=\"font-weight: 400;\">L\u2019exercice de l\u2019essuie-glace permet d<\/span><b>\u2019am\u00e9liorer la souplesse de la colonne vert\u00e9brale<\/b><span style=\"font-weight: 400;\"> et de <\/span><b>renforcer les muscles abdominaux obliques<\/b><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Pour ex\u00e9cuter correctement l\u2019exercice, allongez-vous sur le dos, les fesses contre le mur, les jambes tendues vers le haut et les bras \u00e9cart\u00e9s en croix. Inspirez et expirez. Abaissez lentement vos jambes vers la droite en gardant vos genoux tendus et vos pieds en contact avec le mur. Ensuite, tournez votre t\u00eate et votre tronc vers la gauche tandis que vos jambes sont inclin\u00e9es vers la droite. Maintenez la position pendant quelques respirations en ressentant l\u2019\u00e9tirement au niveau de votre colonne vert\u00e9brale et le long de vos c\u00f4tes. Puis revenez \u00e0 la position initiale en utilisant vos muscles abdominaux pour soulever vos jambes. Enfin, refaites l\u2019exercice de l\u2019autre c\u00f4t\u00e9 en inclinant la jambe vers la gauche et en tournant la t\u00eate et le tronc vers la droite.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">La planche contre le mur<\/span><\/h3><p><span style=\"font-weight: 400;\">La planche contre le mur <\/span><b>renforce les muscles du tronc<\/b><span style=\"font-weight: 400;\">, notamment les abdominaux et les muscles stabilisateurs du dos.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Pour commencer, mettez-vous debout face au mur, \u00e0 un bras de distance. Placez vos mains \u00e0 plat sur le mur \u00e0 hauteur des \u00e9paules. Ensuite, inclinez lentement votre torse vers l\u2019avant en gardant les bras tendus. Engagez vos muscles abdominaux pour une posture solide. Apr\u00e8s, reculez un \u00e0 un vos pieds avec les jambes tendues de sorte que votre corps forme une ligne droite de la t\u00eate aux talons en contractant vos abdominaux. R\u00e9p\u00e9tez l\u2019action plusieurs fois.\u00a0\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">La chaise contre le mur<\/span><\/h3><p><span style=\"font-weight: 400;\">La chaise aide au <\/span><b>renforcement des muscles des cuisses<\/b><span style=\"font-weight: 400;\">, <\/span><b>des muscles stabilisateurs du tronc et des fessiers.\u00a0<\/b><\/p><p><span style=\"font-weight: 400;\">Cette posture s\u2019effectue debout, face au mur \u00e0 un bras de distance. Inclinez lentement votre torse vers l\u2019avant en ayant le dos droit. Ensuite, pliez vos genoux et descendez comme si vous alliez vous asseoir sur une chaise. Une fois que vous \u00eates en position assise, v\u00e9rifiez que vos genoux forment un angle \u00e0 90\u00b0 puis laissez vos bras reposer sur le mur. Maintenez la position en engageant les muscles de vos fesses et de vos cuisses et respirez profond\u00e9ment.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Les fentes au mur<\/span><\/h3><p><span style=\"font-weight: 400;\">Les fentes sont un exercice polyvalent ayant pour but de <\/span><b>renforcer les muscles des jambes<\/b><span style=\"font-weight: 400;\">, particuli\u00e8rement les <\/span><b>fessiers<\/b><span style=\"font-weight: 400;\">, les <\/span><b>quadriceps<\/b><span style=\"font-weight: 400;\"> et les <\/span><b>muscles stabilisateurs du tronc<\/b><span style=\"font-weight: 400;\">. Les fentes se font de la mani\u00e8re suivante.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Mettez-vous debout, face au mur \u00e0 une distance d\u2019un bras et placez vos mains \u00e0 plat sur le mur. Ensuite, faites un pas en avant avec votre jambe droite et pliez vos genoux en descendant en position de fente. Descendez jusqu\u2019\u00e0 ce que votre genou arri\u00e8re soit proche du sol. Maintenez cette posture en engageant les muscles de vos cuisses et des fessiers en gardant le dos droit. R\u00e9p\u00e9tez l\u2019exercice en alternant les jambes.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Le roll down vertical<\/span><\/h3><p><span style=\"font-weight: 400;\">Le roll down vertical<\/span><b> renforce les muscles abdominaux, la souplesse et la colonne vert\u00e9brale<\/b><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Commencez par vous mettre debout en appuyant doucement votre dos contre le mur, du bassin jusqu\u2019aux \u00e9paules. Respirez puis d\u00e9roulez votre colonne vert\u00e9brale en vous penchant \u00e0 l\u2019avant comme si votre dos glissait le long du mur. Ensuite, \u00e9tirez vos bras \u00e0 l\u2019avant au fur et \u00e0 mesure que vous vous penchez. Continuez de vous pencher jusqu\u2019\u00e0 ce que vos mains touchent le sol. Enfin, inversez le mouvement en remontant lentement votre colonne vert\u00e9brale le long du mur.\u00a0<\/span><\/p><h2><span style=\"font-weight: 400;\">Les bienfaits du pilates au mur<\/span><\/h2><p><span style=\"font-weight: 400;\">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;\"> est une discipline qui vise \u00e0 renforcer le corps entier tout en am\u00e9liorant la posture, la coordination et la souplesse. Mais, il offre bien plus d\u2019<\/span><b>avantages<\/b><span style=\"font-weight: 400;\"> que nous allons d\u00e9couvrir dans un instant.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Renforcement musculaire<\/span><\/h3><p><span style=\"font-weight: 400;\">Le mur en tant que support permet d\u2019effectuer des exercices de pilates avec pr\u00e9cision. En effet, les muscles sont mieux cibl\u00e9s, ce qui favorise un d\u00e9veloppement musculaire complet.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Am\u00e9lioration de la posture<\/span><\/h3><p><span style=\"font-weight: 400;\">Gr\u00e2ce au mur, vous avez une position plus stable et align\u00e9e puisque vous avez une meilleure conscience du corps.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Augmentation de la souplesse et de la mobilit\u00e9<\/span><\/h3><p><span style=\"font-weight: 400;\">En prenant le mur comme support, il est plus facile d\u2019effectuer des exercices et des \u00e9tirements qui augmentent la souplesse des membres inf\u00e9rieurs et de la colonne vert\u00e9brale. Ainsi, vous gagnez en mobilit\u00e9 et en amplitude dans votre quotidien.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Soulagement des tensions musculaires<\/span><\/h3><p><span style=\"font-weight: 400;\">Certains exercices de rel\u00e2chement ainsi que les \u00e9tirements aident \u00e0 soulager les tensions musculaires.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">D\u00e9veloppement de la conscience corporelle<\/span><\/h3><p><span style=\"font-weight: 400;\">Le contact avec le mur permet de mieux ressentir les mouvements du corps et les positions.<\/span><\/p><p>\u00a0<\/p><p><img decoding=\"async\" class=\"aligncenter wp-image-12121 size-large\" src=\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-miriam-alonso-7592982-1-711x1024.jpg\" alt=\"exercices pilates au mur : une femme fait une posture contre le mur\" width=\"711\" height=\"1024\" srcset=\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-miriam-alonso-7592982-1-711x1024.jpg 711w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-miriam-alonso-7592982-1-208x300.jpg 208w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-miriam-alonso-7592982-1-768x1106.jpg 768w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-miriam-alonso-7592982-1-1066x1536.jpg 1066w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-miriam-alonso-7592982-1.jpg 1280w\" sizes=\"(max-width: 711px) 100vw, 711px\" \/><\/p><h2><span style=\"font-weight: 400;\">Pour conclure<\/span><\/h2><p><span style=\"font-weight: 400;\">L\u2019article touche \u00e0 sa fin, il est temps de faire un point ! Le pilates au mur est une pratique douce qui vous permet d\u2019am\u00e9liorer votre posture, votre flexibilit\u00e9 et surtout de renforcer au mieux les muscles du jour que vous avez cibl\u00e9.\u00a0<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Ensuite, nous avons vu <\/span><b>diff\u00e9rents exercices<\/b><span style=\"font-weight: 400;\"> pr\u00e9sents en pilates mural :\u00a0<\/span><\/p><ul><li aria-level=\"1\"><b>Le pont mural<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>Les ciseaux muraux<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>Le hundred<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>Le wall stretch<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>L\u2019essuie-glace<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>La planche contre le mur<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>La chaise contre le mur<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>Les fentes au mur<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>Le roll down vertical<\/b><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Puis, nous nous sommes int\u00e9ress\u00e9s aux <\/span><b>b\u00e9n\u00e9fices<\/b><span style=\"font-weight: 400;\"> qu\u2019apporte cette discipline :\u00a0<\/span><\/p><ul><li aria-level=\"1\"><b>Renforcement musculaire<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>Am\u00e9lioration de la posture<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>Augmentation de la souplesse<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>Soulagement des tensions musculaires<\/b><\/li><li aria-level=\"1\"><b>D\u00e9veloppement de la conscience corporelle<\/b><\/li><\/ul><h2><span style=\"font-weight: 400;\">D\u00e9butez le Pilates chez POSES\u00a0<\/span><\/h2><p><span style=\"font-weight: 400;\">Vous souhaitez <\/span><b>affiner votre silhouette <\/b><span style=\"font-weight: 400;\">et <\/span><b>d\u00e9velopper une musculation harmonieuse<\/b><span style=\"font-weight: 400;\"> ? Tournez-vous vers le pilates, le sport <\/span><b>doux<\/b><span style=\"font-weight: 400;\"> qui sait tonifier votre corps en profondeur. Bonne nouvelle, il est possible d\u2019en faire chez <\/span><b>POSES<\/b><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">D\u00e9couvrez nos s\u00e9quences de Pulse&amp;Pose\u00ae qui sont des <\/span><b>sessions de 50 minutes regroupant exercices au poids de corps, isom\u00e9trie et renforcement<\/b><span style=\"font-weight: 400;\">. Gr\u00e2ce aux exercices propos\u00e9s, vous retrouverez un <\/span><b>\u00e9quilibre<\/b> <b>parfait<\/b><span style=\"font-weight: 400;\"> et vos <\/span><b>muscles profonds <\/b><span style=\"font-weight: 400;\">seront <\/span><b>renforc\u00e9s<\/b><span style=\"font-weight: 400;\">. De plus, nos coachs vous aideront \u00e0 avoir une <\/span><b>stabilit\u00e9<\/b><span style=\"font-weight: 400;\">, une <\/span><b>mobilit\u00e9<\/b><span style=\"font-weight: 400;\"> et une <\/span><b>force<\/b><span style=\"font-weight: 400;\"> infaillibles.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Soyez le ma\u00eetre de la coordination chez POSES.\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-c90db71 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"c90db71\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.poses-studio.com\/premiere-fois\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">JE D\u00c9COUVRE POSES STUDIO<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\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<div class=\"has_eae_slider elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-fbc43c1 elementor-hidden-mobile\" data-eae-slider=\"66451\" data-id=\"fbc43c1\" 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-27558aa elementor-section-full_width related-posts elementor-section-height-default elementor-section-height-default\" data-eae-slider=\"55589\" data-id=\"27558aa\" data-element_type=\"section\" data-e-type=\"section\" 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\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-formes-de-yoga category-yoga\">\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-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=\"86668\" 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=\"45396\" 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-formes-de-yoga category-yoga\">\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-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=\"86668\" 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=\"34081\" 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=\"86668\" 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=\"80811\" 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>Do you want to do pilates at home in a simple and effective way? Try pilates exercises on the wall.<\/p>","protected":false},"author":22,"featured_media":12125,"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-12118","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 v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Les exercices pilates au mur pour se muscler en profondeur<\/title>\n<meta name=\"description\" content=\"Vous souhaitez faire du pilates \u00e0 la maison de mani\u00e8re simple et efficace ? 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