{"id":13999,"date":"2017-06-27T00:00:00","date_gmt":"2017-06-26T22:00:00","guid":{"rendered":"http:\/\/shoelifer.com\/2017\/06\/27\/fesses-a-la-bresilienne-5-minutes\/"},"modified":"2020-08-30T13:10:31","modified_gmt":"2020-08-30T12:10:31","slug":"fesses-a-la-bresilienne-5-minutes","status":"publish","type":"post","link":"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/fesses-a-la-bresilienne-5-minutes\/","title":{"rendered":"DES FESSES \u00ab \u00c0 LA BR\u00c9SILIENNE \u00bb EN 5 MINUTES PAR JOUR"},"content":{"rendered":"[vc_row][vc_column offset=&#8221;vc_hidden-lg vc_hidden-md&#8221;][vc_column_text][\/vc_column_text]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<span style=\"color: #000000;\">Dernier \u00e9pisode\u00a0!\u00a0Apr\u00e8s les jambes,\u00a0le ventre, <a href=\"http:\/\/shoelifer.com\/grooming\/poitrine-tonique-5-minutes\/\" target=\"_blank\" rel=\"noopener noreferrer\">la poitrine<\/a> et <a href=\"http:\/\/shoelifer.com\/grooming\/bras-fermes-muscles-5-minutes\/\" target=\"_blank\" rel=\"noopener noreferrer\">les bras<\/a>, voici deux exercices redoutablement efficaces pour des fesses fermes et rebondies. \u00c0 condition de les pratiquer r\u00e9guli\u00e8rement, bien s\u00fbr. Chiche\u00a0?<\/span><\/p>\n<p><strong><span style=\"color: #000000;\">Exercice 1\u00a0: Le <em>donkey kick<\/em><\/span><\/strong><\/p>\n<p><span style=\"color: #000000;\"><strong>Le mode d\u2019emploi\u00a0?<\/strong> Mettez vous \u00e0 quatre pattes. Levez la jambe droite vers l\u2019arri\u00e8re, en gardant le genou pli\u00e9 \u00e0 90 degr\u00e9s. Arr\u00eatez lorsque la cuisse arrive dans l\u2019alignement du buste. Puis redescendez la jambe sans poser le genou au sol et recommencez le m\u00eame mouvement.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Pour que ce soit efficace\u00a0<\/strong>: Faites trois s\u00e9ries de 20 r\u00e9p\u00e9titions de chaque c\u00f4t\u00e9.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Notre conseil<\/strong>: Pour que \u00e7a marche vraiment, levez la jambe rapidement mais redescendez-la lentement.<\/span><\/p>\n<p><strong><span style=\"color: #000000;\">Exercice 2\u00a0: Le fessier <em>squeeze<\/em><\/span><\/strong><\/p>\n<p><span style=\"color: #000000;\"><strong>Le mode d\u2019emploi\u00a0?<\/strong> Allongez-vous sur le dos, genoux pli\u00e9s. Les pieds sont au sol, \u00e0 une vingtaine de centim\u00e8tres des fesses, et \u00e9cart\u00e9s de la largeur du bassin. Levez les hanches et le bassin le plus haut possible, tout en contractant les fessiers et maintenez cette position plusieurs secondes.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Pour que ce soit efficace\u00a0<\/strong>: Faites 3 \u00e0 4 s\u00e9ries de 15.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Notre conseil\u00a0:<\/strong> N\u2019oubliez pas de contracter les fessiers\u00a0! Expirez en remontant le bassin et inspirez \u00e0 la descente.<\/span><\/p>\n<p><em style=\"color: #000000; letter-spacing: 0.1em;\"><strong>En prime, quelques conseils en + du coach Erwann Menth\u00e9our pour affiner les fessiers. \u00a0<\/strong><\/em>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[vc_raw_html]JTNDcCUzRSUzQ2lmcmFtZSUyMHdpZHRoJTNEJTIyNTYwJTIyJTIwaGVpZ2h0JTNEJTIyMzE1JTIyJTIwc3JjJTNEJTIyaHR0cHMlM0ElMkYlMkZ3d3cueW91dHViZS5jb20lMkZlbWJlZCUyRjdRaXhLVnpkdE5VJTIyJTIwZnJhbWVib3JkZXIlM0QlMjIwJTIyJTIwYWxsb3dmdWxsc2NyZWVuJTNFJTNDJTJGaWZyYW1lJTNFJTNDJTJGcCUzRQ==[\/vc_raw_html]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>5\u00e8me volet de notre s\u00e9rie : des fesses fermes et rebondies. Shoelifer a s\u00e9lectionn\u00e9 pour vous deux exercices courts mais efficaces \u00e0 int\u00e9grer \u00e0 votre routine sport quotidienne.<\/p>\n","protected":false},"author":14,"featured_media":13524,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[16940],"tags":[2304,2863,2866,3115,3116,3117,3125,3127,3128,3129,3130],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.3 (Yoast SEO v21.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>DES FESSES \u00ab \u00c0 LA BR\u00c9SILIENNE \u00bb EN 5 MINUTES PAR JOUR | Shoelifer.com<\/title>\n<meta name=\"description\" content=\"Des fesses fermes et rebondies en cinq minutes par jour ? Un d\u00e9fi facile, \u00e0 condition de pratiquer ces deux exercices cibl\u00e9s tous les jours.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/fesses-a-la-bresilienne-5-minutes\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DES FESSES \u00ab \u00c0 LA BR\u00c9SILIENNE \u00bb EN 5 MINUTES PAR JOUR\" \/>\n<meta property=\"og:description\" content=\"Des fesses fermes et rebondies en cinq minutes par jour ? Un d\u00e9fi facile, \u00e0 condition de pratiquer ces deux exercices cibl\u00e9s tous les jours.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/fesses-a-la-bresilienne-5-minutes\/\" \/>\n<meta property=\"og:site_name\" content=\"Shoelifer.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/shoelifer\" \/>\n<meta property=\"article:published_time\" content=\"2017-06-26T22:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-08-30T12:10:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/serafina-hub.com\/new_en\/wp-content\/uploads\/2017\/07\/Shoelifer-Sporten5mn-Episode5.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"840\" \/>\n\t<meta property=\"og:image:height\" content=\"560\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Alixanne Chapon\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Alixanne Chapon\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/fesses-a-la-bresilienne-5-minutes\/\",\"url\":\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/fesses-a-la-bresilienne-5-minutes\/\",\"name\":\"DES FESSES \u00ab \u00c0 LA BR\u00c9SILIENNE \u00bb EN 5 MINUTES PAR JOUR | Shoelifer.com\",\"isPartOf\":{\"@id\":\"https:\/\/serafina-hub.com\/new_en\/#website\"},\"datePublished\":\"2017-06-26T22:00:00+00:00\",\"dateModified\":\"2020-08-30T12:10:31+00:00\",\"author\":{\"@id\":\"https:\/\/serafina-hub.com\/new_en\/#\/schema\/person\/cc0e2f5265e53c8d2e3ae5f17e0e0e47\"},\"description\":\"Des fesses fermes et rebondies en cinq minutes par jour ? Un d\u00e9fi facile, \u00e0 condition de pratiquer ces deux exercices cibl\u00e9s tous les jours.\",\"breadcrumb\":{\"@id\":\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/fesses-a-la-bresilienne-5-minutes\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/fesses-a-la-bresilienne-5-minutes\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/fesses-a-la-bresilienne-5-minutes\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/serafina-hub.com\/new_en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"DES FESSES \u00ab \u00c0 LA BR\u00c9SILIENNE \u00bb EN 5 MINUTES PAR JOUR\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/serafina-hub.com\/new_en\/#website\",\"url\":\"https:\/\/serafina-hub.com\/new_en\/\",\"name\":\"Shoelifer.com\",\"description\":\"Style Trotter\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/serafina-hub.com\/new_en\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/serafina-hub.com\/new_en\/#\/schema\/person\/cc0e2f5265e53c8d2e3ae5f17e0e0e47\",\"name\":\"Alixanne Chapon\",\"description\":\"Anxieuse de nature, quand elle n\u2019\u00e9crit pas pour se d\u00e9fouler Alixanne passe la majeure partie de son temps \u00e0 arpenter les rues de Paris \u00e0 la d\u00e9couverte de bons plans, \u00e0 chiner \u2013la d\u00e9co \u00e9tant l\u2019une de ses passions\u2013, ou tout simplement \u00e0 deviser des heures durant (toujours sur des sujets hautement philosophiques bien s\u00fbr) avec ses ami(e)s. Elle a commenc\u00e9 \u00e0 \u00e9crire il y a plus de huit ans au Maroc, son pays natal \u2013et de coeur. Depuis quatre ans, elle vit dans le 12e arrondissement de la capitale fran\u00e7aise et a collabor\u00e9 avec de nombreux supports (So chic, Capital, Management, 7X7.press, etc.). Ce qui ne l\u2019emp\u00eache pas de rentrer r\u00e9guli\u00e8rement \u00e0 Casablanca et Marrakech afin de retrouver les siens et de se mettre au vert\u2026\",\"url\":\"https:\/\/serafina-hub.com\/new_en\/author\/alixanne-chapon\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"DES FESSES \u00ab \u00c0 LA BR\u00c9SILIENNE \u00bb EN 5 MINUTES PAR JOUR | Shoelifer.com","description":"Des fesses fermes et rebondies en cinq minutes par jour ? Un d\u00e9fi facile, \u00e0 condition de pratiquer ces deux exercices cibl\u00e9s tous les jours.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/fesses-a-la-bresilienne-5-minutes\/","og_locale":"fr_FR","og_type":"article","og_title":"DES FESSES \u00ab \u00c0 LA BR\u00c9SILIENNE \u00bb EN 5 MINUTES PAR JOUR","og_description":"Des fesses fermes et rebondies en cinq minutes par jour ? Un d\u00e9fi facile, \u00e0 condition de pratiquer ces deux exercices cibl\u00e9s tous les jours.","og_url":"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/fesses-a-la-bresilienne-5-minutes\/","og_site_name":"Shoelifer.com","article_publisher":"https:\/\/www.facebook.com\/shoelifer","article_published_time":"2017-06-26T22:00:00+00:00","article_modified_time":"2020-08-30T12:10:31+00:00","og_image":[{"width":840,"height":560,"url":"https:\/\/serafina-hub.com\/new_en\/wp-content\/uploads\/2017\/07\/Shoelifer-Sporten5mn-Episode5.jpg","type":"image\/jpeg"}],"author":"Alixanne Chapon","twitter_card":"summary_large_image","twitter_misc":{"\u00c9crit par":"Alixanne Chapon","Dur\u00e9e de lecture estim\u00e9e":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/fesses-a-la-bresilienne-5-minutes\/","url":"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/fesses-a-la-bresilienne-5-minutes\/","name":"DES FESSES \u00ab \u00c0 LA BR\u00c9SILIENNE \u00bb EN 5 MINUTES PAR JOUR | Shoelifer.com","isPartOf":{"@id":"https:\/\/serafina-hub.com\/new_en\/#website"},"datePublished":"2017-06-26T22:00:00+00:00","dateModified":"2020-08-30T12:10:31+00:00","author":{"@id":"https:\/\/serafina-hub.com\/new_en\/#\/schema\/person\/cc0e2f5265e53c8d2e3ae5f17e0e0e47"},"description":"Des fesses fermes et rebondies en cinq minutes par jour ? Un d\u00e9fi facile, \u00e0 condition de pratiquer ces deux exercices cibl\u00e9s tous les jours.","breadcrumb":{"@id":"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/fesses-a-la-bresilienne-5-minutes\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/fesses-a-la-bresilienne-5-minutes\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/fesses-a-la-bresilienne-5-minutes\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/serafina-hub.com\/new_en\/"},{"@type":"ListItem","position":2,"name":"DES FESSES \u00ab \u00c0 LA BR\u00c9SILIENNE \u00bb EN 5 MINUTES PAR JOUR"}]},{"@type":"WebSite","@id":"https:\/\/serafina-hub.com\/new_en\/#website","url":"https:\/\/serafina-hub.com\/new_en\/","name":"Shoelifer.com","description":"Style Trotter","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/serafina-hub.com\/new_en\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"fr-FR"},{"@type":"Person","@id":"https:\/\/serafina-hub.com\/new_en\/#\/schema\/person\/cc0e2f5265e53c8d2e3ae5f17e0e0e47","name":"Alixanne Chapon","description":"Anxieuse de nature, quand elle n\u2019\u00e9crit pas pour se d\u00e9fouler Alixanne passe la majeure partie de son temps \u00e0 arpenter les rues de Paris \u00e0 la d\u00e9couverte de bons plans, \u00e0 chiner \u2013la d\u00e9co \u00e9tant l\u2019une de ses passions\u2013, ou tout simplement \u00e0 deviser des heures durant (toujours sur des sujets hautement philosophiques bien s\u00fbr) avec ses ami(e)s. Elle a commenc\u00e9 \u00e0 \u00e9crire il y a plus de huit ans au Maroc, son pays natal \u2013et de coeur. Depuis quatre ans, elle vit dans le 12e arrondissement de la capitale fran\u00e7aise et a collabor\u00e9 avec de nombreux supports (So chic, Capital, Management, 7X7.press, etc.). Ce qui ne l\u2019emp\u00eache pas de rentrer r\u00e9guli\u00e8rement \u00e0 Casablanca et Marrakech afin de retrouver les siens et de se mettre au vert\u2026","url":"https:\/\/serafina-hub.com\/new_en\/author\/alixanne-chapon\/"}]}},"images":{"medium":"https:\/\/serafina-hub.com\/new_en\/wp-content\/uploads\/2017\/07\/Shoelifer-Sporten5mn-Episode5-300x200.jpg","large":"https:\/\/serafina-hub.com\/new_en\/wp-content\/uploads\/2017\/07\/Shoelifer-Sporten5mn-Episode5.jpg"},"_links":{"self":[{"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/posts\/13999"}],"collection":[{"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/comments?post=13999"}],"version-history":[{"count":1,"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/posts\/13999\/revisions"}],"predecessor-version":[{"id":26967,"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/posts\/13999\/revisions\/26967"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/media\/13524"}],"wp:attachment":[{"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/media?parent=13999"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/categories?post=13999"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/tags?post=13999"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}