{"id":13824,"date":"2024-01-26T16:51:13","date_gmt":"2024-01-26T15:51:13","guid":{"rendered":"https:\/\/www.poses-studio.com\/?p=13824"},"modified":"2026-03-19T09:59:28","modified_gmt":"2026-03-19T08:59:28","slug":"workout-pilates","status":"publish","type":"post","link":"https:\/\/www.poses-studio.com\/es\/workout-pilates\/","title":{"rendered":"Les diff\u00e9rents types de workout pilates selon vos besoins"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"13824\" class=\"elementor elementor-13824\" 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=\"52203\" 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 elementor-element-d0766f4 elementor-hidden-mobile\" data-eae-slider=\"33731\" 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=\"54365\" 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=\"21044\" 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=\"93636\" 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 diff\u00e9rents types de workout pilates selon vos besoins<\/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=\"60647\" 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=\"28763\" 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>26\/01\/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\/es\/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;\">Vous cherchez \u00e0 renforcer votre corps en douceur ?\u00a0 D\u00e9couvrez comment le workout pilates peut transformer votre routine de <\/span><b>bien-\u00eatre<\/b><span style=\"font-weight: 400;\">. On vous guide \u00e0 travers les diff\u00e9rents types de <\/span><b>workout Pilates<\/b><span style=\"font-weight: 400;\">, adapt\u00e9s \u00e0 vos <\/span><b>besoins <\/b><span style=\"font-weight: 400;\">et \u00e0 votre <\/span><b>niveau<\/b><span style=\"font-weight: 400;\">.\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 workout pilates pour d\u00e9butants<\/span><\/h2>\n<p><b>Le Pilates est une discipline qui allie coordination et force, id\u00e9ale pour les d\u00e9butants. La <\/b><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.poses-studio.com\/methode-pilates\/\"><b>m\u00e9thode pilates<\/b><\/a><\/span><b> a \u00e9t\u00e9 invent\u00e9e par Joseph Pilates au d\u00e9but du XXe si\u00e8cle. Les workout pilates vous permettent de pr\u00e9ciser vos mouvements, de stabiliser votre posture et bien plus encore ! Avec de la patience et de la r\u00e9gularit\u00e9, vous obtiendrez des r\u00e9sultats significatifs. Novice ou expert, il y a toujours \u00e0 apprendre du pilates !<\/b><\/p>\n<h3><span style=\"font-weight: 400;\">Les principes de base du Pilates<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cette pratique se d\u00e9compose en six principes fondamentaux : le <\/span><b>contr\u00f4le<\/b><span style=\"font-weight: 400;\">, la <\/span><b>respiration<\/b><span style=\"font-weight: 400;\">, le <\/span><b>centrage<\/b><span style=\"font-weight: 400;\">, la <\/span><b>fluidit\u00e9<\/b><span style=\"font-weight: 400;\">, la <\/span><b>pr\u00e9cision <\/b><span style=\"font-weight: 400;\">et la <\/span><b>concentration<\/b><span style=\"font-weight: 400;\">. On vous explique \u00e0 quoi \u00e7a correspond.&nbsp;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Le <\/span><b>contr\u00f4le<\/b><span style=\"font-weight: 400;\">, c&rsquo;est la ma\u00eetrise de chaque mouvement, assurant une ex\u00e9cution parfaite.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">La <\/span><b>respiration<\/b><span style=\"font-weight: 400;\"> permet la synchronisation avec les mouvements afin d\u2019obtenir une meilleure oxyg\u00e9nation et une relaxation profonde.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Le <\/span><b>centrage <\/b><span style=\"font-weight: 400;\">fait r\u00e9f\u00e9rence \u00e0 la stabilisation du tronc, essentielle pour une posture parfaite et une efficacit\u00e9 accrue des exercices.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">La <\/span><b>fluidit\u00e9 <\/b><span style=\"font-weight: 400;\">des mouvements rend le Pilates gracieux, \u00e9vitant les gestes brusques et assurant une transition douce entre les postures.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">La <\/span><b>pr\u00e9cision<\/b><span style=\"font-weight: 400;\">, c\u2019est l\u2019attention port\u00e9e \u00e0 chaque d\u00e9tail, garantissant l\u2019efficacit\u00e9 de l\u2019exercice.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">La <\/span><b>concentration <\/b><span style=\"font-weight: 400;\">est la cl\u00e9 pour connecter le corps et l&rsquo;esprit, assurant une pratique pleinement consciente et b\u00e9n\u00e9fique.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Exemples de workout pour les d\u00e9butants<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pour les novices, il est crucial de commencer avec des<\/span><b> exercices simples<\/b><span style=\"font-weight: 400;\">. Voici quelques exemples :<\/span><\/p>\n<p><b>Le Pont Pelvien<\/b><span style=\"font-weight: 400;\"> : Allong\u00e9 sur le dos, les genoux pli\u00e9s et les pieds \u00e0 plat sur le sol, soulevez lentement le bassin en contractant les fessiers et les abdominaux. Redescendez doucement. Cet exercice renforce le bas du dos et les fessiers.<\/span><\/p>\n<p><b>Le Hundred<\/b><span style=\"font-weight: 400;\"> : Allong\u00e9 sur le dos, jambes tendues \u00e0 45 degr\u00e9s, bras le long du corps, battez doucement les bras en respirant profond\u00e9ment. Cet exercice stimule la circulation et renforce les abdominaux.<\/span><\/p>\n<p><b>La Planche <\/b><span style=\"font-weight: 400;\">: Face au sol, appuyez-vous sur vos avant-bras et vos orteils, gardez votre corps bien droit. Maintenez la position quelques secondes. Cet exercice renforce le tronc et am\u00e9liore l&rsquo;\u00e9quilibre.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ces exercices sont <\/span><b>simples <\/b><span style=\"font-weight: 400;\">mais <\/span><b>puissants <\/b><span style=\"font-weight: 400;\">pour vous aider \u00e0 avoir une base solide pour poursuivre le pilates. De plus, avec une pratique r\u00e9guli\u00e8re, vous verrez des changements significatifs au niveau de votre <\/span><b>force <\/b><span style=\"font-weight: 400;\">et de votre <\/span><b>flexibilit\u00e9<\/b><span style=\"font-weight: 400;\">.&nbsp;<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Les workout pilates avec du mat\u00e9riel<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">Pourquoi utiliser du mat\u00e9riel ?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Le Pilates avec du mat\u00e9riel apporte une dimension plus compl\u00e8te \u00e0 votre pratique. Il augmente la <\/span><b>r\u00e9sistance<\/b><span style=\"font-weight: 400;\">, la <\/span><b>difficult\u00e9<\/b><span style=\"font-weight: 400;\">, mais aussi la <\/span><b>vari\u00e9t\u00e9 <\/b><span style=\"font-weight: 400;\">et le plaisir des exercices. Utiliser des <\/span><b>accessoires <\/b><span style=\"font-weight: 400;\">comme le ballon, l&rsquo;\u00e9lastique, le cercle ou le rouleau, permettent de cibler plus pr\u00e9cis\u00e9ment certaines zones du corps, d<\/span><b>\u2019am\u00e9liorer l\u2019alignement<\/b><span style=\"font-weight: 400;\"> et la technique, et d<\/span><b>\u2019intensifier les effets des mouvements<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Le <\/span><b>ballon <\/b><span style=\"font-weight: 400;\">ajoute une <\/span><b>instabilit\u00e9 <\/b><span style=\"font-weight: 400;\">qui engage davantage les muscles stabilisateurs.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>L&rsquo;\u00e9lastique <\/b><span style=\"font-weight: 400;\">augmente la <\/span><b>r\u00e9sistance<\/b><span style=\"font-weight: 400;\">, ce qui <\/span><b>renforce <\/b><span style=\"font-weight: 400;\">et <\/span><b>\u00e9tire <\/b><span style=\"font-weight: 400;\">les <\/span><b>muscles <\/b><span style=\"font-weight: 400;\">plus efficacement.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Le <\/span><span style=\"text-decoration: underline;\"><strong><a href=\"https:\/\/www.poses-studio.com\/exercices-anneau-pilates\/\">cercle <\/a><\/strong><\/span><span style=\"font-weight: 400;\">(aussi connu sous le nom de Magic Circle) offre une <\/span><b>r\u00e9sistance <\/b><span style=\"font-weight: 400;\">pour renforcer les muscles internes et externes des bras et des jambes.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Le <\/span><b>rouleau am\u00e9liore l&rsquo;\u00e9quilibre et la proprioception<\/b><span style=\"font-weight: 400;\">, tout en offrant un massage des muscles profonds.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Exemples de workout avec du mat\u00e9riel<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Voici quelques exercices que vous pouvez int\u00e9grer \u00e0 votre routine de Pilates avec du mat\u00e9riel :<\/span><\/p>\n<p><b>Roll-Up avec ballon<\/b><span style=\"font-weight: 400;\"> : Assis avec les jambes tendues, tenez un ballon entre vos mains. En inspirant, \u00e9tirez les bras vers le ciel, puis en expirant, d\u00e9roulez lentement votre colonne vert\u00e9brale pour vous allonger sur le sol. Remontez en d\u00e9roulant le dos, en utilisant le ballon pour guider vos mouvements.<\/span><\/p>\n<p><b>Teaser avec \u00e9lastique<\/b><span style=\"font-weight: 400;\"> : Assis, les jambes tendues et l\u00e9g\u00e8rement \u00e9lev\u00e9es, tenez l\u2019\u00e9lastique autour des pieds. En expirant, \u00e9tirez les bras et les jambes, en gardant l&rsquo;\u00e9quilibre. Revenez \u00e0 la position initiale en inspirant. Cet exercice renforce les abdominaux et am\u00e9liore l&rsquo;\u00e9quilibre.<\/span><\/p>\n<p><b>Spine Twist avec cercle<\/b><span style=\"font-weight: 400;\"> : Assis, les jambes crois\u00e9es, tenez le cercle devant vous avec les deux mains. En tournant le haut du corps, pressez l\u00e9g\u00e8rement le cercle pour ajouter une r\u00e9sistance. Changez de c\u00f4t\u00e9 pour un travail sym\u00e9trique du corps.<\/span><\/p>\n<p><b>Swan Dive avec rouleau<\/b><span style=\"font-weight: 400;\"> : Face au sol, les mains sur le rouleau devant vous, utilisez vos mains pour rouler le rouleau vers vous tout en soulevant le haut du corps. Cet exercice \u00e9tire la colonne vert\u00e9brale et renforce les muscles du dos.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vous l\u2019aurez compris, int\u00e9grer du mat\u00e9riel \u00e0 vos s\u00e9ances de pilates peut consid\u00e9rablement am\u00e9liorer votre efficacit\u00e9 durant les exercices. Chaque accessoire a son propre r\u00f4le et contribue \u00e0 renforcer et tonifier votre corps de mani\u00e8re globale, tout en apportant un \u00e9l\u00e9ment ludique \u00e0 votre pratique.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-13826 size-full\" src=\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2024\/01\/pexels-mikhail-nilov-6740059-1.jpg\" alt=\"workout pilates : un ballon de pilates aux pieds d'une pratiquante.\" width=\"1280\" height=\"853\" srcset=\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2024\/01\/pexels-mikhail-nilov-6740059-1.jpg 1280w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2024\/01\/pexels-mikhail-nilov-6740059-1-300x200.jpg 300w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2024\/01\/pexels-mikhail-nilov-6740059-1-1024x682.jpg 1024w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2024\/01\/pexels-mikhail-nilov-6740059-1-768x512.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/p>\n<h2><span style=\"font-weight: 400;\">Les workout pilates cibl\u00e9s<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">Pourquoi faire un workout cibl\u00e9 ?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Les workout pilates cibl\u00e9s sont con\u00e7us pour concentrer l&rsquo;effort sur des zones sp\u00e9cifiques du corps. Cette approche permet de <\/span><b>personnaliser <\/b><span style=\"font-weight: 400;\">votre routine selon vos besoins, vos envies ou vos objectifs sp\u00e9cifiques. Que vous souhaitiez tonifier vos abdominaux, renforcer vos fessiers, ou am\u00e9liorer la force de vos bras, les pilates cibl\u00e9s offrent une m\u00e9thode efficace et pr\u00e9cise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">En se focalisant sur des zones sp\u00e9cifiques, ces exercices permettent d&rsquo;obtenir des r\u00e9sultats plus rapides et visibles. Ils sont particuli\u00e8rement utiles pour <\/span><b>r\u00e9\u00e9quilibrer les forces musculaires du corps<\/b><span style=\"font-weight: 400;\">, <\/span><b>corriger les postures<\/b><span style=\"font-weight: 400;\">, et<\/span><b> am\u00e9liorer la performance globale<\/b><span style=\"font-weight: 400;\">. Les workout pilates cibl\u00e9s peuvent \u00e9galement \u00eatre un excellent choix pour les personnes ayant des besoins sp\u00e9cifiques, comme la r\u00e9cup\u00e9ration apr\u00e8s une blessure ou la pr\u00e9paration \u00e0 un \u00e9v\u00e9nement sportif.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Exemples de workout cibl\u00e9s par groupe musculaire<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pour un programme d\u2019entra\u00eenement sur mesure, vous pouvez vous focaliser sur certains groupes musculaires. En effet, que vous cherchiez \u00e0<\/span><b> tonifier vos fessiers<\/b><span style=\"font-weight: 400;\">, <\/span><b>renforcer vos abdominaux<\/b><span style=\"font-weight: 400;\"> ou simplement<\/span><b> travailler vos bras et vos jambes<\/b><span style=\"font-weight: 400;\">, des exercices pr\u00e9cis vous aident \u00e0 atteindre vos objectifs.&nbsp;<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Workout pour les fessiers&nbsp;<\/span><\/h4>\n<p><b>Le pont pelvien<\/b> <b>:<\/b><span style=\"font-weight: 400;\"> Allongez-vous sur le dos avec les pieds \u00e0 plat et les genoux pli\u00e9s. Ensuite, soulevez votre bassin vers le ciel tout en contractant les fessiers, puis redescendez votre bassin. R\u00e9p\u00e9tez l\u2019op\u00e9ration 10 \u00e0 15 fois en restant concentr\u00e9 sur la contraction des muscles fessiers.&nbsp;<\/span><\/p>\n<p><b>Le side kick : <\/b><span style=\"font-weight: 400;\">Allongez-vous sur le c\u00f4t\u00e9, soutenez votre t\u00eate avec une main. Pliez l\u00e9g\u00e8rement une jambe. Puis, avec l\u2019autre, effectuez des mouvements de haut en bas. R\u00e9p\u00e9tez ce mouvement 10 \u00e0 15 fois de chaque c\u00f4t\u00e9.&nbsp;<\/span><\/p>\n<p><b>Le clamshell : <\/b><span style=\"font-weight: 400;\">Allongez-vous sur le c\u00f4t\u00e9, pliez vos genoux \u00e0 90\u00b0. Ensuite, ouvrez et fermez vos jambes en gardant les pieds joints. Reproduisez l\u2019exercice 10 \u00e0 15 fois de chaque c\u00f4t\u00e9.&nbsp;<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Workout pour les abdominaux<\/span><\/h4>\n<p><b>Le hundred : <\/b><span style=\"font-weight: 400;\">Allongez-vous sur le dos en levant les jambes \u00e0 45\u00b0, les bras tendus le long du corps. Apr\u00e8s quoi, battez l\u00e9g\u00e8rement des bras en respirant profond\u00e9ment. Poursuivez ainsi pendant 100 battements en maintenant une contraction des abdominaux.&nbsp;<\/span><\/p>\n<p><b>Le roll up : <\/b><span style=\"font-weight: 400;\">Allongez-vous sur le dos avec les bras et les jambes \u00e9tendues au-dessus de la t\u00eate. Continuez en enroulant votre corps jusqu\u2019\u00e0 arriver en position assise tout en \u00e9tendant vos mains vers vos pieds. Enfin, revenez \u00e0 la position initiale. Faites cet exercice 8 \u00e0 10 fois.&nbsp;<\/span><\/p>\n<p><b>Le single leg stretch :<\/b><span style=\"font-weight: 400;\"> Allongez-vous sur le dos, ramenez un genou vers votre poitrine en alternance avec l\u2019autre jambe. Gardez votre t\u00eate et vos \u00e9paules soulev\u00e9es en vous focalisant sur l\u2019engagement de vos abdominaux. R\u00e9p\u00e9tez l\u2019op\u00e9ration 10 \u00e0 15 fois par jambe.&nbsp;<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">D\u2019autres exercices<\/span><\/h5>\n<p><b>Le double leg stretch :<\/b><span style=\"font-weight: 400;\"> Allongez-vous sur le dos, les genoux pli\u00e9s vers la poitrine . Ensuite, \u00e9tendez simultan\u00e9ment les jambes et les bras. Puis, remettez-vous en position initiale. R\u00e9alisez cet exercice 8 \u00e0 10 fois en maintenant une contraction abdominale.&nbsp;<\/span><\/p>\n<p><b>Le scissors : <\/b><span style=\"font-weight: 400;\">Allongez-vous sur le dos, soulevez une jambe vers le ciel et abaissez l\u2019autre sans toucher le sol. Puis, alternez les jambes en faisant un mouvement de ciseaux. Faites ce geste 10 \u00e0 15 fois.&nbsp;<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Workout pour les jambes<\/span><\/h4>\n<p><b>Mont\u00e9es de jambes :<\/b><span style=\"font-weight: 400;\"> Allongez-vous sur le dos, levez et baissez lentement une jambe \u00e0 la fois. Gardez des mouvements fluides et contr\u00f4l\u00e9s.&nbsp;<\/span><\/p>\n<p><b>Le cercle de jambe : <\/b><span style=\"font-weight: 400;\">Allongez-vous sur le c\u00f4t\u00e9 en soutenant votre t\u00eate avec une main et l\u2019autre jambe \u00e9tendue. Commencez \u00e0 faire des cercles avec une jambe dans l\u2019air, dans un sens puis dans l\u2019autre. Effectuez 10 cercles dans chaque direction et changez de c\u00f4t\u00e9.&nbsp;<\/span><\/p>\n<p><b>Le pont pelvien avec les jambes :<\/b><span style=\"font-weight: 400;\"> Allongez-vous sur le dos en gardant les pieds \u00e0 plat et les genoux pli\u00e9s. Ensuite, soulevez votre bassin de sorte qu\u2019il forme un pont et \u00e9tendez une jambe vers le ciel. Restez ainsi quelques secondes avant de changer de jambe. Faites ceci 5 fois de chaque c\u00f4t\u00e9.&nbsp;<\/span><\/p>\n<p><b>La planche avec lev\u00e9e de jambe :<\/b><span style=\"font-weight: 400;\"> En position de planche sur les avant-bras, soulevez alternativement chaque jambe. Faites 10 lev\u00e9es de jambes de chaque c\u00f4t\u00e9.&nbsp;<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Workout pour les bras<\/span><\/h4>\n<p><b>Le boxer : <\/b><span style=\"font-weight: 400;\">Mettez-vous debout, les pieds \u00e0 la largeur des \u00e9paules, pliez l\u00e9g\u00e8rement les genoux. Ensuite, simulez un mouvement de boxe en gardant les abdominaux engag\u00e9s. Faites ceci pendant une minute, en alternant les bras.&nbsp;<\/span><\/p>\n<p><b>Les cercles avec les bras : <\/b><span style=\"font-weight: 400;\">Debout, \u00e9tendez vos bras sur les c\u00f4t\u00e9s au niveau des \u00e9paules. Commencez \u00e0 faire des petits cercles avec vos bras dans un sens, puis, dans l\u2019autre. Continuez ainsi pendant une minute.&nbsp;<\/span><\/p>\n<p><b>Le triceps dip :<\/b><span style=\"font-weight: 400;\"> En position assise sur une chaise, placez vos mains \u00e0 c\u00f4t\u00e9 de vos hanches, les doigts point\u00e9s vers l\u2019avant. Faites glisser vos fesses hors de la chaise et pliez vos coudes pour descendre et remonter. Reproduisez cet exercice 10 \u00e0 15 fois.&nbsp;&nbsp;<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">D\u2019autres exercices<\/span><\/h5>\n<p><b>Le push up pilates : <\/b><span style=\"font-weight: 400;\">En \u00e9tant debout, roulez lentement votre corps vers le sol jusqu\u2019\u00e0 ce que vous soyez en position de planche. Faites un push up en gardant le corps align\u00e9. Remontez en d\u00e9roulant votre colonne vert\u00e9brale. Faites ceci 5 \u00e0 8 fois.&nbsp;<\/span><\/p>\n<p><b>Le swimming : <\/b><span style=\"font-weight: 400;\">Allongez-vous sur le ventre en \u00e9tendant vos bras devant vous. Soulevez alternativement un bras et la jambe oppos\u00e9e, en imitant un mouvement de nage. Continuez pendant une minute en alternant de c\u00f4t\u00e9.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Au final, en int\u00e9grant ces exercices cibl\u00e9s dans votre pratique du Pilates, vous pouvez vous concentrer sur les zones que vous souhaitez renforcer ou tonifier. Cela rend l&rsquo;entra\u00eenement plus efficace et adapt\u00e9 \u00e0 vos besoins personnels, vous aidant \u00e0 atteindre vos objectifs de sant\u00e9 et de bien-\u00eatre de mani\u00e8re plus strat\u00e9gique et satisfaisante.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-13827 size-full\" src=\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2024\/01\/pexels-nicholas-fu-18087427-1.jpg\" alt=\"workout pilates : un groupe de personnes font un exercice de pilates.\" width=\"1280\" height=\"853\" srcset=\"https:\/\/www.poses-studio.com\/wp-content\/uploads\/2024\/01\/pexels-nicholas-fu-18087427-1.jpg 1280w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2024\/01\/pexels-nicholas-fu-18087427-1-300x200.jpg 300w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2024\/01\/pexels-nicholas-fu-18087427-1-1024x682.jpg 1024w, https:\/\/www.poses-studio.com\/wp-content\/uploads\/2024\/01\/pexels-nicholas-fu-18087427-1-768x512.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/p>\n<h2><span style=\"font-weight: 400;\">Conclusion<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vous qui cherchez \u00e0 renforcer votre corps en douceur, les workouts pilates sont adapt\u00e9s \u00e0 tous les niveaux. Commencez par des exercices pour d\u00e9butants pour ma\u00eetriser les bases, puis explorez les variantes avec du mat\u00e9riel.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chaque m\u00e9thode de Pilates a ses avantages. Le Pilates avec mat\u00e9riel intensifie vos exercices, tandis que les workouts cibl\u00e9s r\u00e9pondent \u00e0 des besoins sp\u00e9cifiques. Ces approches vari\u00e9es renforcent votre corps, am\u00e9liorent votre posture et augmentent votre bien-\u00eatre.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Testez le pilates chez POSES<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pour approfondir votre pratique du Pilates, venez tester un cours chez POSES&nbsp;<\/span><a href=\"https:\/\/www.poses-studio.com\/marais\/\" target=\"_blank\">avec du Pilates \u00e0 Paris 3<\/a><span style=\"font-weight: 400;\">. Que vous cherchiez \u00e0 affiner votre silhouette ou \u00e0 renforcer vos muscles, <\/span><b>POSES<\/b><span style=\"font-weight: 400;\"> vous propose des cours adapt\u00e9s \u00e0 vos besoins. D\u00e9pensez-vous \u00e9nergiquement avec la formule <\/span><b>Pulse&amp;Pose\u00ae<\/b><span style=\"font-weight: 400;\">, qui combine des <\/span><b>s\u00e9ances de 50 minutes de renforcement musculaire, d\u2019exercices au poids de corps et d\u2019isom\u00e9trie.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Travaillez vos muscles profonds et votre stabilit\u00e9 dans une atmosph\u00e8re tamis\u00e9e. De plus, am\u00e9liorez votre mobilit\u00e9 et votre force en suivant des<\/span><b> playlists relaxantes<\/b><span style=\"font-weight: 400;\">, avec l\u2019accompagnement de nos <\/span><b>coachs<\/b><span style=\"font-weight: 400;\"> les plus exp\u00e9riment\u00e9s qui vous apprendront le pilates de la meilleure des fa\u00e7ons.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chez POSES, sculptez votre corps en douceur avec du Pilates classique ou&nbsp;<\/span><a href=\"https:\/\/www.poses-studio.com\/\" target=\"_blank\" rel=\"noopener\">du Pilates avec Reformer<\/a><span style=\"font-weight: 400;\">.<\/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=\"29568\" 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 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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=\"35422\" 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\/es\/pilates-para-hombres\/\" 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=\"12881\" 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\/es\/pilates-para-hombres\/\">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\/es\/pilates-para-hombres\/\">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=\"35422\" 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\/es\/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=\"44684\" 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\/es\/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\/es\/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=\"35422\" 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\/es\/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=\"86409\" 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\/es\/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\/es\/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<\/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>Vous vous interrogez sur les diff\u00e9rents workout pilates avant de vous lancer dans la discipline ? On vous explique, suivez le guide !<\/p>","protected":false},"author":22,"featured_media":13831,"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-13824","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>Les diff\u00e9rents types de workout pilates selon vos besoins<\/title>\n<meta name=\"description\" content=\"Vous vous interrogez sur les diff\u00e9rents workout de pilates avant de vous lancer dans la discipline ? 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