{"id":15628,"date":"2024-05-22T12:00:14","date_gmt":"2024-05-22T10:00:14","guid":{"rendered":"https:\/\/www.poses-studio.com\/?p=15628"},"modified":"2026-07-08T15:17:55","modified_gmt":"2026-07-08T13:17:55","slug":"pilates-arms","status":"publish","type":"post","link":"https:\/\/www.poses-studio.com\/en\/pilates-arms\/","title":{"rendered":"Pilates arms: exercises for toned and firm arms"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"15628\" class=\"elementor elementor-15628\" 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=\"8224\" data-id=\"a2adb67\" 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 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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 bras : les exercices pour des bras toniques et fermes<\/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=\"16729\" 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=\"67198\" 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>22\/05\/2024<\/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><b>Vous cherchez \u00e0 tonifier vos bras avec le Pilates ? <\/b><span style=\"font-weight: 400;\">Vous \u00eates au bon endroit. Le pilates bras est l&rsquo;une des approches les plus efficaces pour sculpter les triceps, les biceps et les \u00e9paules sans se blesser. Pas besoin d&rsquo;halt\u00e8res ni de salle de sport : des exercices bien ex\u00e9cut\u00e9s, une bonne respiration et de la r\u00e9gularit\u00e9 suffisent pour voir des r\u00e9sultats. Dans ce guide, retrouvez les meilleurs exercices de Pilates pour les bras, une routine de 15 minutes sans mat\u00e9riel et un programme sur 4 semaines pour progresser \u00e0 votre rythme.<\/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><b>Le Pilates est-il efficace pour muscler les bras ?<\/b><\/h2><p><span style=\"font-weight: 400;\">Oui, et souvent plus qu&rsquo;on ne le pense. Le Pilates travaille les muscles en profondeur, en privil\u00e9giant la contraction lente et contr\u00f4l\u00e9e. Pour les bras, cela se traduit par un galbe progressif, une meilleure tonicit\u00e9 et une posture plus droite.<\/span><\/p><h3><b>Quels muscles sont cibl\u00e9s ?<\/b><\/h3><p><span style=\"font-weight: 400;\">Un seul exercice de Pilates engage rarement un seul muscle. Quand vous faites un push-up Pilates, vous travaillez les triceps, les biceps en stabilisation, les \u00e9paules, et la sangle abdominale en m\u00eame temps. C&rsquo;est cette int\u00e9gration qui rend la m\u00e9thode efficace.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Triceps : <\/b><span style=\"font-weight: 400;\">situ\u00e9s \u00e0 l&rsquo;arri\u00e8re du bras, souvent n\u00e9glig\u00e9s, responsables de la fermet\u00e9 du bras<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Biceps : <\/b><span style=\"font-weight: 400;\">\u00e0 l&rsquo;avant du bras, cibl\u00e9s par les mouvements de flexion et de traction<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u00c9paules (deltoides) : <\/b><span style=\"font-weight: 400;\">stabilisent et mobilisent le bras dans toutes ses directions<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avant-bras : <\/b><span style=\"font-weight: 400;\">engag\u00e9s en permanence pour la stabilit\u00e9 du poignet et de la prise<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sangle abdominale : <\/b><span style=\"font-weight: 400;\">activ\u00e9e pendant tous les exercices debout ou en appui<\/span><\/li><\/ul><h3><b>Pilates vs musculation classique : quelle diff\u00e9rence ?<\/b><\/h3><p><span style=\"font-weight: 400;\">La musculation vise l&rsquo;hypertrophie : des s\u00e9ries lourdes qui gonflent le volume musculaire. Le Pilates vise l&rsquo;endurance musculaire et la tonicit\u00e9 : des mouvements pr\u00e9cis qui d\u00e9finissent et raffermissent sans gonfler. Pour des bras longs, fermes et fonctionnels, le Pilates est souvent le meilleur choix.<\/span><\/p><p><b>Ce qu&rsquo;on peut attendre : <\/b><span style=\"font-weight: 400;\">des bras plus d\u00e9finis en 4 \u00e0 8 semaines avec 2 \u00e0 3 s\u00e9ances par semaine, une meilleure posture des \u00e9paules, et une r\u00e9duction de la sensation de bras flasques.<\/span><\/p><p><img decoding=\"async\" src=\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2024\/05\/logan-weaver-lgnwvr-u76Gd0hP5w4-unsplash-1-1024x741.jpg\" alt=\"pilates bras : deux femmes font l'exercice de la planche\" width=\"800\" height=\"579\" \/><\/p><h2><b>Les meilleurs exercices de Pilates pour les bras<\/b><\/h2><h3><b>Exercices pour les triceps<\/b><\/h3><ol><li><b> Push-up Pilates<\/b><span style=\"font-weight: 400;\"> : 3 s\u00e9ries de 8 r\u00e9p\u00e9titions<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">En position de planche, mains sous les \u00e9paules, coudes coll\u00e9s le long du corps (pas en \u00e9toile). Descendez lentement sur 3 temps, remontez sur 1 temps en contractant les triceps. L&rsquo;amplitude est r\u00e9duite : descendez jusqu&rsquo;\u00e0 5 cm du sol, pas plus. Gardez les hanches align\u00e9es avec les \u00e9paules.<\/span><\/p><ol start=\"2\"><li><b> Extension de triceps en quadrup\u00e9die<\/b><span style=\"font-weight: 400;\"> : 3 s\u00e9ries de 10 r\u00e9p\u00e9titions par bras<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">\u00c0 quatre pattes, soulevez un bras, coude fl\u00e9chi \u00e0 90 degr\u00e9s, bras le long du corps. \u00c9tendez lentement l&rsquo;avant-bras vers l&rsquo;arri\u00e8re jusqu&rsquo;\u00e0 ce que le bras soit droit, contractez le triceps une seconde, puis revenez. Gardez le coude fixe, seul l&rsquo;avant-bras bouge.<\/span><\/p><ol start=\"3\"><li><b> Triceps en appui lat\u00e9ral<\/b><span style=\"font-weight: 400;\"> : 3 s\u00e9ries de 8 r\u00e9p\u00e9titions par c\u00f4t\u00e9<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">Allongez-vous sur le c\u00f4t\u00e9, les jambes tendues. Placez la main sup\u00e9rieure \u00e0 plat sur le sol, devant la poitrine. Poussez sur cette main pour soulever le haut du corps en \u00e9tendant le coude. Revenez lentement. Ce mouvement isole efficacement le triceps sup\u00e9rieur.<\/span><\/p><h3><b>Exercices pour les biceps<\/b><\/h3><ol><li><b> Curl isom\u00e9trique au sol<\/b><span style=\"font-weight: 400;\"> : 3 s\u00e9ries de 12 r\u00e9p\u00e9titions<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">Assis, jambes tendues, placez vos mains sous vos cuisses, paumes vers le haut. Essayez de fl\u00e9chir les avant-bras comme pour un curl, mais r\u00e9sistez avec le poids de vos jambes. Maintenez la contraction 3 secondes, rel\u00e2chez, r\u00e9p\u00e9tez. Un exercice parfait sans aucun mat\u00e9riel.<\/span><\/p><ol start=\"2\"><li><b> Cercles de bras (Pilates debout)<\/b><span style=\"font-weight: 400;\"> : 2 s\u00e9ries de 10 cercles dans chaque sens<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">Debout, pieds parall\u00e8les, bras tendus devant vous \u00e0 hauteur d&rsquo;\u00e9paules, paumes vers le bas. Tracez de petits cercles de 15 cm de diam\u00e8tre avec les deux bras en m\u00eame temps, sans bouger les \u00e9paules. Les biceps et les muscles stabilisateurs des \u00e9paules travaillent en contraction isom\u00e9trique.<\/span><\/p><ol start=\"3\"><li><b> Rowing en position assise<\/b><span style=\"font-weight: 400;\"> : 3 s\u00e9ries de 10 r\u00e9p\u00e9titions<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">Assis en \u00e9quilibre sur le bord du bassin, jambes tendues, dos droit. Tendez les bras devant vous, paumes vers le haut. Ramenez les coudes vers les hanches en contractant les biceps et les dorsaux. Revenez lentement. Ce mouvement engage biceps, dos et abdominaux.<\/span><\/p><h3><b>Exercices pour les \u00e9paules et le haut du dos<\/b><\/h3><ol><li><b> Nageur (Swimmer)<\/b><span style=\"font-weight: 400;\"> : 3 s\u00e9ries de 10 r\u00e9p\u00e9titions<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">Allongez-vous sur le ventre, bras tendus devant vous. Soulevez simultan\u00e9ment le bras droit et la jambe gauche, puis alternez. Gardez le regard au sol pour prot\u00e9ger les cervicales. Cet exercice renforce les deltoides post\u00e9rieurs et le bas du dos.<\/span><\/p><ol start=\"2\"><li><b> Ouverture lat\u00e9rale en position neutre<\/b><span style=\"font-weight: 400;\"> : 3 s\u00e9ries de 12 r\u00e9p\u00e9titions<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">Debout, pieds parall\u00e8les, genoux tr\u00e8s l\u00e9g\u00e8rement fl\u00e9chis, dos droit. Tendez les bras le long du corps. Montez-les lentement sur les c\u00f4t\u00e9s jusqu&rsquo;\u00e0 hauteur d&rsquo;\u00e9paules, paumes vers le bas, puis redescendez sur 4 temps. Contractez les \u00e9paules en haut du mouvement.<\/span><\/p><ol start=\"3\"><li><b> T-position allongu\u00e9e<\/b><span style=\"font-weight: 400;\"> : 3 s\u00e9ries de 8 r\u00e9p\u00e9titions par c\u00f4t\u00e9<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">Allongez-vous sur le c\u00f4t\u00e9, bras sup\u00e9rieur lev\u00e9 vers le plafond. Faites de petits cercles vers l&rsquo;avant, puis vers l&rsquo;arri\u00e8re. Le bras reste tendu, le mouvement vient de l&rsquo;\u00e9paule. Cet exercice travaille la coiffe des rotateurs, souvent n\u00e9glig\u00e9e.<\/span><\/p><h2><b>Routine Pilates bras sans mat\u00e9riel : 15 minutes chez soi<\/b><\/h2><p><span style=\"font-weight: 400;\">Voici une routine compl\u00e8te \u00e0 faire chez vous, sans aucun \u00e9quipement. \u00c9chauffez-vous 2 minutes : rotations d&rsquo;\u00e9paules, bras crois\u00e9 devant la poitrine, cercles de poignets.<\/span><\/p><table><tbody><tr><td><p><b>Exercice<\/b><\/p><\/td><td><p><b>D\u00e9tails<\/b><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Push-up Pilates<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">3 x 8 r\u00e9p\u00e9titions, 45 sec de repos<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Curl isom\u00e9trique au sol<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">3 x 12 r\u00e9p\u00e9titions, 30 sec de repos<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Extension triceps en quadrup\u00e9die<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">3 x 10 r\u00e9p\u00e9titions par bras, 30 sec<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Cercles de bras debout<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">2 x 10 cercles dans chaque sens<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Nageur (Swimmer)<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">3 x 10 r\u00e9p\u00e9titions, 45 sec de repos<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Ouverture lat\u00e9rale<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">3 x 12 r\u00e9p\u00e9titions, 30 sec de repos<\/span><\/p><\/td><\/tr><\/tbody><\/table><h2 dir=\"ltr\" style=\"line-height: 1.38; margin-top: 18pt; margin-bottom: 4pt;\">\u00a0<\/h2><p><b>Respiration : <\/b><span style=\"font-weight: 400;\">inspirez par le nez avant l&rsquo;effort, expirez par la bouche pendant la phase de contraction. Ne bloquez jamais la respiration.<\/span><\/p><p><b>Alignement : <\/b><span style=\"font-weight: 400;\">gardez les \u00e9paules basses et d\u00e9tendues, les poignets dans l&rsquo;axe des avant-bras, le ventre l\u00e9g\u00e8rement rentr\u00e9. Un mauvais alignement r\u00e9duit l&rsquo;efficacit\u00e9 et peut cr\u00e9er des tensions.<\/span><\/p><h2><b>Programme Pilates bras sur 4 semaines<\/b><\/h2><p><span style=\"font-weight: 400;\">Ce programme est con\u00e7u pour progresser sans se blesser. Pr\u00e9voyez deux jours de repos minimum entre chaque s\u00e9ance de bras.<\/span><\/p><table><tbody><tr><td><p><b>Semaine<\/b><\/p><\/td><td><p><b>Objectif et volume<\/b><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Semaines 1 et 2<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">2 s\u00e9ances par semaine, routine 15 min (6 exercices, 2 s\u00e9ries chacun)<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Semaine 3<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">3 s\u00e9ances par semaine, passer \u00e0 3 s\u00e9ries par exercice<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Semaine 4<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">3 s\u00e9ances par semaine, ajouter 2 r\u00e9p\u00e9titions par s\u00e9rie, raccourcir les repos<\/span><\/p><\/td><\/tr><\/tbody><\/table><h2 dir=\"ltr\" style=\"line-height: 1.38; margin-top: 18pt; margin-bottom: 4pt;\">\u00a0<\/h2><p><span style=\"font-weight: 400;\">Apr\u00e8s 4 semaines, les r\u00e9sultats sont visibles : les bras sont plus d\u00e9finis, la posture s&rsquo;est am\u00e9lior\u00e9e et les exercices s&rsquo;ex\u00e9cutent avec plus de facilit\u00e9. C&rsquo;est le moment d&rsquo;augmenter l&rsquo;intensit\u00e9 ou de rejoindre un cours en studio.<\/span><\/p><h2><b>Comment raffermir des bras flasques avec le Pilates ?<\/b><\/h2><p><span style=\"font-weight: 400;\">Les bras perdent leur fermet\u00e9 pour plusieurs raisons : s\u00e9dentarit\u00e9, changements hormonaux, perte de masse musculaire avec l&rsquo;\u00e2ge. La bonne nouvelle, c&rsquo;est que le tissu musculaire se renforce \u00e0 tout \u00e2ge avec les bons exercices.<\/span><\/p><p><b>Fr\u00e9quence recommand\u00e9e : <\/b><span style=\"font-weight: 400;\">2 \u00e0 3 s\u00e9ances de Pilates bras par semaine, avec au moins un jour de repos entre chaque. En dessous de 2 s\u00e9ances, la progression est lente. Au-del\u00e0 de 4 s\u00e9ances sans repos, le risque de fatigue musculaire augmente.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Priorit\u00e9 aux triceps : <\/b><span style=\"font-weight: 400;\">c&rsquo;est la zone la plus sujette au rel\u00e2chement. Les push-ups Pilates et les extensions de triceps sont vos meilleurs alli\u00e9s.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Associer Pilates et nutrition : <\/b><span style=\"font-weight: 400;\">un apport suffisant en prot\u00e9ines (l\u00e9gumineuses, oeufs, poisson) soutient la reconstruction musculaire entre les s\u00e9ances.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardio compl\u00e9mentaire : <\/b><span style=\"font-weight: 400;\">30 minutes de marche rapide ou de v\u00e9lo 2 fois par semaine acc\u00e9l\u00e8re la r\u00e9duction de la masse grasse autour des bras.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Les premiers r\u00e9sultats apparaissent g\u00e9n\u00e9ralement en 4 \u00e0 6 semaines avec une pratique r\u00e9guli\u00e8re. La fermet\u00e9 s&rsquo;installe progressivement, sans effet de gonflage.<\/span><\/p><p><img decoding=\"async\" src=\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2024\/05\/geert-pieters-3RnkZpDqsEI-unsplash-1-1024x683.jpg\" alt=\"Pilates bras : un groupe de femme font un exercice de pilates avec des \u00e9lastiques\" width=\"800\" height=\"534\" \/><\/p><h2><b>FAQ : vos questions sur le Pilates pour les bras<\/b><\/h2><h3><b>Est-ce que le Pilates muscle les bras ?<\/b><\/h3><p><span style=\"font-weight: 400;\">Oui. Le Pilates renforce les muscles des bras (triceps, biceps, \u00e9paules) par des contractions lentes et contr\u00f4l\u00e9es. Il ne cr\u00e9e pas de volume important comme la musculation avec charges lourdes, mais il tonifie, d\u00e9finit et am\u00e9liore la fermet\u00e9. Pour des bras plus longs et plus sculpt\u00e9s sans les gonfler, c&rsquo;est une m\u00e9thode particuli\u00e8rement adapt\u00e9e.<\/span><\/p><h3><b>Est-ce que 10 minutes de Pilates par jour suffisent pour voir des r\u00e9sultats ?<\/b><\/h3><p><span style=\"font-weight: 400;\">10 minutes par jour peuvent maintenir une tonicit\u00e9 de base, mais pour des r\u00e9sultats visibles sur les bras, visez 20 \u00e0 30 minutes par s\u00e9ance, 2 \u00e0 3 fois par semaine. La r\u00e9gularit\u00e9 compte plus que la dur\u00e9e : deux s\u00e9ances courtes mais constantes valent mieux qu&rsquo;une longue s\u00e9ance occasionnelle.<\/span><\/p><h3><b>Quel est le meilleur exercice de Pilates pour les bras ?<\/b><\/h3><p><span style=\"font-weight: 400;\">Le push-up Pilates est souvent consid\u00e9r\u00e9 comme l&rsquo;exercice r\u00e9f\u00e9rence, car il engage simultan\u00e9ment les triceps, les biceps en stabilisation, les \u00e9paules et les abdominaux. Pour cibler sp\u00e9cifiquement les triceps, l&rsquo;extension en quadrup\u00e9die est tr\u00e8s efficace. Pour les \u00e9paules, le nageur (Swimmer) donne d&rsquo;excellents r\u00e9sultats.<\/span><\/p><h3><b>\u00c0 quelle fr\u00e9quence pratiquer le Pilates pour des bras toniques ?<\/b><\/h3><p><span style=\"font-weight: 400;\">2 \u00e0 3 s\u00e9ances par semaine est le rythme id\u00e9al pour progresser. En dessous, les r\u00e9sultats sont lents. Au-del\u00e0 de 4 s\u00e9ances sans jours de repos, le risque de fatigue musculaire augmente. \u00c9coutez votre corps : si les bras sont douloureux le lendemain, accordez-vous un jour de repos suppl\u00e9mentaire.<\/span><\/p><h2 dir=\"ltr\" style=\"line-height: 1.38; margin-top: 18pt; margin-bottom: 4pt;\"><span style=\"font-size: 17pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Tonifiez vos bras chez POSES<\/span><\/h2><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 12pt; margin-bottom: 12pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Si vous recherchez une discipline <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">sportive <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">\u00e0 la fois <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">douce <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">pour le corps et votre sant\u00e9, et efficace pour travailler tous vos muscles, le Pilates est une excellente option, notamment si vous cherchez un <a href=\"https:\/\/www.poses-studio.com\/bonne-nouvelle\/\">studio de <strong data-start=\"324\" data-end=\"344\">pilates paris 10<\/strong><\/a>.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 12pt; margin-bottom: 12pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Chez <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">POSES <\/span><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Studio, nos cours sont con\u00e7us avec attention par des coachs exp\u00e9riment\u00e9s, convenant \u00e0 tous, des athl\u00e8tes confirm\u00e9s aux d\u00e9butants. Nos clients appr\u00e9cient particuli\u00e8rement nos programmes adapt\u00e9s.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 12pt; margin-bottom: 12pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Laissez-vous envelopper par une atmosph\u00e8re apaisante et faites une pause mentale lors de votre s\u00e9ance de <\/span><a style=\"text-decoration: none;\" href=\"https:\/\/www.poses-studio.com\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #1155cc; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; -webkit-text-decoration-skip: none; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;\">Pilates Reformer en studio \u00e0 Paris<\/span><\/a><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">.<\/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 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\t\t<article id=\"post-24434\" class=\"elementor-post elementor-grid-item ecs-post-loop post-24434 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-24434 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=\"69297\" 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-for-men\/\" 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=\"85294\" 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-24434 .elementor-616 .elementor-element.elementor-element-31ae1d5b > .elementor-widget-container{background-image: url(\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2023\/09\/pexels-li-sun-2294363-1.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\/pilates-for-men\/\">Pilates homme : guide complet pour commencer sans pr\u00e9jug\u00e9s<\/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 Le Pilates est souvent per\u00e7u comme un sport de femmes. Des cours en petits groupes, de la souplesse, une ambiance douce&#8230; difficile d\u2019y\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-for-men\/\">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-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=\"69297\" 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\/cervical-pilates\/\" 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=\"52340\" 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\/2023\/11\/9.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\/cervical-pilates\/\">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\/cervical-pilates\/\">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=\"69297\" 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-exercises-for-beginners\/\" 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=\"11737\" 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\/2023\/10\/Copie-de-PP6_8498-scaled.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\/pilates-exercises-for-beginners\/\">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\/pilates-exercises-for-beginners\/\">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>Discover how Arm Pilates can tone your arms with targeted exercises for triceps, biceps and shoulders.<\/p>","protected":false},"author":22,"featured_media":15630,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[38,17],"tags":[],"class_list":["post-15628","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-techniques-de-pilates","category-pilates"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pilates bras : les exercices pour tonifier les bras<\/title>\n<meta name=\"description\" content=\"Exercices de Pilates pour les bras, routine 15 min sans mat\u00e9riel et programme 4 semaines. 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