{"id":46963,"date":"2020-06-04T11:41:56","date_gmt":"2020-06-04T09:41:56","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46963"},"modified":"2025-01-30T15:47:39","modified_gmt":"2025-01-30T14:47:39","slug":"programme-minceur-cuisses-fesses-femme","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/programme-minceur-cuisses-fesses-femme\/","title":{"rendered":"Programme musculation cuisses abdos fessiers femme"},"content":{"rendered":"\r\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1600\" height=\"900\" class=\"wp-image-47100\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/programme-musculation-cuisse-fessiers-femme.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<p>Les femmes ont souvent tendance \u00e0 stocker des graisses dans des zones peu esth\u00e9tiques\u00a0<strong>comme les fesses, les cuisses ou la culotte de cheval<\/strong>. G\u00e9n\u00e9ralement li\u00e9s aux hormones, ces amas adipeux provoquent une inflammation qui donne un aspect gonfl\u00e9 \u00e0 la peau, qu\u2019on appelle plus commun\u00e9ment <strong>peau d\u2019orange ou cellulite<\/strong>. Le programme de musculation cuisse abdo fessier a \u00e9t\u00e9 con\u00e7u pour vous permettre de <strong>r\u00e9duire le stockage sur ces parties du corps<\/strong>, afin de retrouver une silhouette affin\u00e9e et plus harmonieuse.<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.fitadium.com\/2666-programme-minceur-anti-cellulite.html\"><img loading=\"lazy\" class=\"alignnone wp-image-55363 size-full\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/bann_SEO_Minceur_Cellulite.jpg\" alt=\"\" width=\"600\" height=\"397\" \/><\/a><\/figure>\r\n\r\n\r\n\r\n<h2>Sommaire<\/h2>\r\n\r\n\r\n\r\n<div>\r\n<div style=\"text-align: justify;\">\r\n<ol style=\"padding-left: 0px;\">\r\n<li><a href=\"#som_1\">1.Principes de l\u2019entra\u00eenement Cuisses-Fessiers<\/a><\/li>\r\n<\/ol>\r\n<ul>\r\n<li><a href=\"#som_1_1\">Quels exercices de musculation ?<\/a><\/li>\r\n<li><a href=\"#som_1_2\">Quelle intensit\u00e9 ?<\/a><\/li>\r\n<li><a href=\"#som_1_3\">Quelle fr\u00e9quence ?<\/a><\/li>\r\n<li><a href=\"#som_1_4\">Quelle dur\u00e9e ?<\/a><\/li>\r\n<\/ul>\r\n<ol style=\"padding-left: 0px;\">\r\n<li><a href=\"#som_2\">2.Programme Minceur Cuisses-Fesses Femme<\/a><\/li>\r\n<li><a href=\"#som_3\">3.Quelle alimentation pour perdre des cuisses ?<\/a><\/li>\r\n<\/ol>\r\n<ul>\r\n<li><a href=\"#som_3_1\">Principes d\u2019alimentation pour mincir ?<\/a><\/li>\r\n<li><a href=\"#som_3_2\">Quels suppl\u00e9ments pour d\u00e9stocker ?<\/a><\/li>\r\n<\/ul>\r\n<\/div>\r\n<\/div>\r\n\r\n\r\n\r\n<h2 id=\"som_1\">Principes de l\u2019entra\u00eenement pour mincir des cuisses<\/h2>\r\n\r\n\r\n\r\n<p><strong>Ce qu\u2019il faut retenir du programme abdo fessiers et cuisses femme:<\/strong><\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li>Ratio d\u2019entra\u00eenement :\u00a0<strong>50%<\/strong>\u00a0cardio \/<strong>\u00a050%<\/strong>\u00a0musculation<\/li>\r\n<li>Exercices : 40% isolation \/\u00a0<strong>60% de base<\/strong><\/li>\r\n<li>Charges : <strong>Charges mod\u00e9r\u00e9es<\/strong><\/li>\r\n<li>S\u00e9ances :\u00a0<strong>4 s\u00e9ances<\/strong> par semaine (dont 2 cardio)<\/li>\r\n<li>Dur\u00e9e d\u2019entra\u00eenement :\u00a0<strong>1h10<\/strong>\u00a0maximum<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<div class=\"wp-block-atomic-blocks-ab-button ab-block-button\" style=\"text-align: center;\"><a class=\"ab-button ab-button-shape-circular ab-button-size-medium\" style=\"color: #ffffff; background-color: #f99213;\" href=\"#som_2\">D\u00e9couvrir le programme<\/a><\/div>\r\n\r\n\r\n\r\n<h3 id=\"som_1_1\">Quels exercices pour muscler et affiner les cuisses et les fessiers ?<\/h3>\r\n\r\n\r\n\r\n<p>Ce <strong>programme salle de sport femme cuisse abdo fessier<\/strong>, <strong>cible<\/strong> bien entendu les cuisses et les muscles fessiers, sans oublier <strong>les abdos<\/strong>. Il est bas\u00e9 sur un entra\u00eenement qui combine \u00e0 la fois <strong>des s\u00e9ances de cardio et des s\u00e9ances de musculation<\/strong>. Avec ce mix d\u2019exercices, pour les abdominaux et les fessiers vous maximisez la perte de masse grasse et de <strong>cellulite localis\u00e9e<\/strong>\u00a0en stimulant la r\u00e9ponse hormonale.<\/p>\r\n\r\n\r\n\r\n<h4>Echauffement<\/h4>\r\n\r\n\r\n\r\n<p>Avant chaque s\u00e9ance, vous devrez imp\u00e9rativement prendre le temps d\u2019<strong>\u00e9chauffer vos muscles et vos articulations<\/strong>. Dans le cadre de ce programme cuisses- abdos-fessiers, vous privil\u00e9gierez :<\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li>5 min de cardio (tapis de course, elliptique, v\u00e9lo, etc)<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h4>Entra\u00eenement cardio training<\/h4>\r\n\r\n\r\n\r\n<p>Dans le cadre de ce programme d&rsquo;entra\u00eenement cuisses abdos fessiers, vous devrez faire<strong>\u00a050% d\u2019exercices de cardio-training<\/strong>. En effet, pour privil\u00e9gier la perte de graisses, les activit\u00e9s cardio sont tr\u00e8s b\u00e9n\u00e9fiques. Elles provoquent une\u00a0<strong>importante d\u00e9pense \u00e9nerg\u00e9tique<\/strong> et mobilisent les r\u00e9serves de graisses et sont anti-cellulite. De plus le fait de <strong>pratiquer une activit\u00e9 cardio-vasculaire augmente votre m\u00e9tabolisme<\/strong>, m\u00eame apr\u00e8s l\u2019effort. Pour ce programme, vous pourrez au choix vous orienter vers la course \u00e0 pied, en ext\u00e9rieur ou sur tapis, le v\u00e9lo elliptique ou le v\u00e9lo. Quelques s\u00e9ances de corde \u00e0 sauter seront \u00e9galement int\u00e9ressantes pour intensifier un peu l\u2019effort cardio.<\/p>\r\n\r\n\r\n\r\n<h4>Exercices de base vs exercices d\u2019isolation<\/h4>\r\n\r\n\r\n\r\n<p>Le programme abdos cuisses fessiers inclut <strong>60% d\u2019exercices de base<\/strong>\u00a0qui <strong>ciblent essentiellement le bas du corps<\/strong> et mobilisent un maximum d\u2019\u00e9nergie. Ces derniers sollicitent plusieurs grands groupes musculaires afin de renforcer l\u2019ensemble de la silhouette et am\u00e9liorer la posture.<\/p>\r\n\r\n\r\n\r\n<p>40% des exercices seront ensuite effectu\u00e9s en isolation, pour galber davantage certains muscles.<\/p>\r\n\r\n\r\n\r\n<h3 id=\"som_1_2\">Quelle intensit\u00e9 d\u2019entra\u00eenement ?<\/h3>\r\n\r\n\r\n\r\n<p>Pour perdre des fesses et des cuisses, vous devrez adapter votre alimentation pour causer un d\u00e9ficit calorique. En musculation, il faudra donc que\u00a0<strong>les charges utilis\u00e9es soient adapt\u00e9es \u00e0 votre \u00e9nergie<\/strong>. Les charges \u00e0 privil\u00e9gier seront donc plut\u00f4t l\u00e9g\u00e8res afin de ne pas impacter les capacit\u00e9s de r\u00e9cup\u00e9ration de l\u2019organisme.<\/p>\r\n\r\n\r\n\r\n<p>Pour ce qui est de l\u2019entra\u00eenement cardio, nous vous recommandons de\u00a0<strong>prendre le temps de calculer votre fr\u00e9quence cardiaque maximale<\/strong>\u00a0(FCM) car c\u2019est \u00e0 partir de cette variable que vous pourrez\u00a0<strong>am\u00e9liorer la combustion des graisses lors de votre effort<\/strong>. Pour une perte de graisse, on recommande g\u00e9n\u00e9ralement de maintenir un rythme autour de\u00a0<strong>60% de la FCM<\/strong>, avec \u00e9videmment, quelques variantes pour augmenter un peu l\u2019intensit\u00e9.<\/p>\r\n\r\n\r\n\r\n<p>Pour connaitre la <strong>fr\u00e9quence cardiaque id\u00e9ale<\/strong> pour r\u00e9aliser votre s\u00e9ance cardio. Prendre la FCM et multiplier par 60 % * \u00e0 70 % *\u00a0 = fr\u00e9quence cardiaque de la zone o\u00f9 le corps consomme le meilleur ratio d\u2019acides gras (graisse)<\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li><strong>60 % pour les d\u00e9butantes<\/strong><\/li>\r\n<li><strong>70 % pour les confirm\u00e9es<\/strong><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><strong><em>Formule femme\u00a0: 226 \u2013 \u00e2ge X 60% ou 70 % = zone id\u00e9ale cardio pour bruler les graisses<\/em><\/strong><\/p>\r\n\r\n\r\n\r\n<p>Exemples\u00a0: <br \/><em>Femme d\u00e9butante de 40 ans\u00a0: 226 \u2013 40 = 186 X 60 % = 112 pulsations \/ minute<br \/>Femme confirm\u00e9e de 30 ans : 226 \u2013 30 = 196 X 70 % = 137 pulsations \/ minute <\/em><\/p>\r\n\r\n\r\n\r\n<h3 id=\"som_1_3\">Quelle fr\u00e9quence d\u2019entra\u00eenement ?<\/h3>\r\n\r\n\r\n\r\n<p>Ce programme est bas\u00e9 sur\u00a0<strong>4 s\u00e9ances par semaine<\/strong>, <strong>dont deux s\u00e9ances de cardio pur<\/strong>, et deux s\u00e9ances de renforcement musculaire. Il est n\u00e9cessaire de respecter cette base, en vous accordant <strong>trois jours de repos dans la semaine, entre les s\u00e9ances<\/strong> qui ciblent la m\u00eame zone. Si vous en faites trop, vous risquez le surentra\u00eenement, et la perte de masse musculaire. pour obtenir des r\u00e9sultats suivez ce programme au minimum pendant<\/p>\r\n\r\n\r\n\r\n<h3 id=\"som_1_4\">Quelle dur\u00e9e pour vos s\u00e9ances ?<\/h3>\r\n\r\n\r\n\r\n<p>Vos s\u00e9ances id\u00e9ales ne d\u00e9passeront pas 1h10. Pour que votre entra\u00eenement reste efficace \u00e0 100% ce laps de temps suffit amplement. En augmentant trop la dur\u00e9e de l\u2019entra\u00eenement, vous \u00e9levez le taux de cortisol, qui provoque la fonte musculaire et favorise le stockage des graisses. Lorsque vous aurez le niveau n\u00e9cessaire, <strong>apr\u00e8s environ 6 mois \u00e0 un an de pratique<\/strong>, vous pourrez intensifier vos s\u00e9ances, <span style=\"background-color: #e8eaeb;\"><b>en passant au programme de niveau confirm\u00e9.<\/b><\/span><\/p>\r\n\r\n\r\n\r\n<h2 id=\"som_2\">Programme cuisses et fessiers Femme<\/h2>\r\n\r\n\r\n\r\n<h3>R\u00e9sum\u00e9 de votre programme musculation abdos fessier cuisses :<\/h3>\r\n\r\n\r\n\r\n<ul>\r\n<li>Objectif : mincir des cuisses, raffermir les fessiers, \u00e9liminer la culotte de cheval<\/li>\r\n<li>Dur\u00e9e : 4 semaines<\/li>\r\n<li>Suppl\u00e9ment : Programme Minceur Cuisses-Fesses<\/li>\r\n<\/ul>\r\n\r\n\r\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \r\n\r\n\r\n<p class=\"has-large-font-size\">\u00a0<\/p>\r\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"2667\" GTM-data-nom=\"PROGRAMME MINCEUR CUISSES FESSES\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2667-programme-minceur-cuisses-fesses.html\" class=\"product__image_lnk GTM_blog_product\" >\n      <img src=\"https:\/\/www.fitadium.com\/15683-fit_540\/programme-minceur-cuisses-fesses.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2667-programme-minceur-cuisses-fesses.html\" title=\"PROGRAMME MINCEUR CUISSES FESSES\">\n      PROGRAMME MINCEUR CUISSES FESSES\n    <\/a>\n          <span class=\"product__price\">59.9 \u20ac<\/span>\n      <span class=\"product__price_old\">77.7 \u20ac<\/span>\n            <div class=\"product__excerpt\">AFFINE ET TONIFIE TES CUISSES ET TES FESSES EFFICACEMENT !\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2667-programme-minceur-cuisses-fesses.html\" title=\"PROGRAMME MINCEUR CUISSES FESSES\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\r\n\r\n\r\n<h3>Programme Minceur cuisses fesses d\u00e9butante<\/h3>\r\n\r\n\r\n\r\n<h4>Jour 1: Quadriceps \/ Fessiers \/ Adducteurs-Abducteurs \/ Abdos \/ Gainage \/ Cardio<\/h4>\r\n\r\n\r\n\r\n<table class=\"wp-block-table is-style-stripes\">\r\n<tbody>\r\n<tr>\r\n<td><strong>Muscles<\/strong><\/td>\r\n<td><strong>Exercices<\/strong><\/td>\r\n<td><strong>Nombre de s\u00e9ries<\/strong><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00c9chauffement<\/td>\r\n<td>V\u00e9lo<\/td>\r\n<td>10 minutes<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Quadriceps<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/presse-horizontale.png\">Presse horizontale<\/a><\/td>\r\n<td>3 x 15 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/squat-poids-de-corps.png\">Squat poids du corps<\/a><\/td>\r\n<td>3 x 15 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/sumo-squat-poids-de-corps.png\">Sumo squat poids du corps<\/a><\/td>\r\n<td>3 x 15 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/fentes-halteres.png\">Fentes statiques halt\u00e8res<\/a><\/td>\r\n<td>3 x 20 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Fessiers<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/kick-back-poulie-basse.png\">Kick back poulie basse<\/a><\/td>\r\n<td>3 x2 &#8211; 15 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Adducteurs\/ Abducteurs<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/adducteur-machine.png\">Adducteurs machine<\/a><\/td>\r\n<td>3 x 15 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/abducteur-machine.png\">Abducteurs machine<\/a><\/td>\r\n<td>3 x 15 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Ischios-jambiers<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/leg-curl-couche.png\">Leg curl couch\u00e9<\/a><\/td>\r\n<td>4 x 15 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Abdo &amp; Obliques<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/releve-bassin-sol.png\">Relev\u00e9 de bassin au sol<\/a><\/td>\r\n<td>4 x 15 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Gainage<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/planche-avant.png\">Planche avant<\/a><\/td>\r\n<td>4 x 45 secondes<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Cardio<\/td>\r\n<td>V\u00e9lo<\/td>\r\n<td>30 minutes<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n\r\n\r\n\r\n<h4>Jour 2: Repos<\/h4>\r\n\r\n\r\n\r\n<h4>Jour 3: Cardio<\/h4>\r\n\r\n\r\n\r\n<table class=\"wp-block-table is-style-stripes\">\r\n<tbody>\r\n<tr>\r\n<td><strong>Type<\/strong><\/td>\r\n<td><strong>Exercice<\/strong><\/td>\r\n<td><strong>Dur\u00e9e<\/strong><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Cardio<\/td>\r\n<td>Stepper \/ Stair<\/td>\r\n<td>30 minutes<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n\r\n\r\n\r\n<h4>Jour 4: Quadriceps \/ Fessiers \/ Adducteurs-Abducteurs \/ Abdos \/ Gainage\/ Cardio<\/h4>\r\n\r\n\r\n\r\n<table class=\"wp-block-table is-style-stripes\">\r\n<tbody>\r\n<tr>\r\n<td><strong>Muscles<\/strong><\/td>\r\n<td><strong>Exercices<\/strong><\/td>\r\n<td><strong>Nombre de s\u00e9ries<\/strong><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00c9chauffement<\/td>\r\n<td>Elliptique<\/td>\r\n<td>10 minutes<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Quadriceps<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/full-hack-squat.png\">Hack squat<\/a><\/td>\r\n<td>3 x 15 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/hip-thrust-au-sol.png\">Hip trust au sol<\/a><\/td>\r\n<td>3 x 15 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/jump-squat.png\">Jump squat<\/a><\/td>\r\n<td>3 x 15 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/presse-45.png\">Presse 45\u00b0<\/a><\/td>\r\n<td>3 x 15 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Add \/ Abd<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/kick-interne-poulie-basse.png\">Kick lat\u00e9ral interne poulie basse<\/a><\/td>\r\n<td>3 x 2 &#8211; 15 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/kick-externe-poulie-basse.png\">Kick lat\u00e9ral externe poulie basse<\/a><\/td>\r\n<td>3 x 2 -15 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Ischios jambiers<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/deadlift-jambes-tendues-haltere.png\">Deadlift jambes tendues<\/a><\/td>\r\n<td>3 x 15 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Abdo &amp; Obliques<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/twist-crunch1.png\">Crunch twist au sol<\/a><\/td>\r\n<td>4 x 20 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Gainage<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/planche-laterale.png\">Planche lat\u00e9rale<\/a><\/td>\r\n<td>3 x 2 &#8211; 30 secondes<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Cardio<\/td>\r\n<td>Elliptique<\/td>\r\n<td>30 minutes<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n\r\n\r\n\r\n<h4>Jour 5: Repos<\/h4>\r\n\r\n\r\n\r\n<h4>Jour 6: Cardio<\/h4>\r\n\r\n\r\n\r\n<table class=\"wp-block-table is-style-stripes\">\r\n<tbody>\r\n<tr>\r\n<td><strong>Type<\/strong><\/td>\r\n<td><strong>Exercice<\/strong><\/td>\r\n<td><strong>Dur\u00e9e<\/strong><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Cardio<\/td>\r\n<td>Stepper \/ Stairs<\/td>\r\n<td>30 minutes<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n\r\n\r\n\r\n<h4>Jour 7: Repos<\/h4>\r\n\r\n\r\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \r\n\r\n\r\n<p class=\"has-large-font-size\">\u00a0<\/p>\r\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"2665\" GTM-data-nom=\"PROGRAMME MINCEUR ANTI-R\u00c9TENTION D&#039;EAU\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2665-programme-minceur-anti-retention-d-eau.html\" class=\"product__image_lnk GTM_blog_product\" >\n      <img src=\"https:\/\/www.fitadium.com\/17451-fit_540\/programme-minceur-anti-retention-d-eau.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2665-programme-minceur-anti-retention-d-eau.html\" title=\"PROGRAMME MINCEUR ANTI-R\u00c9TENTION D&#039;EAU\">\n      PROGRAMME MINCEUR ANTI-R\u00c9TENTION D&#039;EAU\n    <\/a>\n          <span class=\"product__price\">59.9 \u20ac<\/span>\n      <span class=\"product__price_old\">97.7 \u20ac<\/span>\n            <div class=\"product__excerpt\">AFFINE TA SILHOUETTE EFFICACEMENT ! Les coachs sportifs et experts\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2665-programme-minceur-anti-retention-d-eau.html\" title=\"PROGRAMME MINCEUR ANTI-R\u00c9TENTION D&#039;EAU\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\r\n\r\n\r\n<h3>Programme minceur cuisses fesses confirm\u00e9e<\/h3>\r\n\r\n\r\n\r\n<h4>Jour 1: <br \/>Quadriceps \/ Fessiers \/ Adducteurs-Abducteurs \/ Abdos \/ Gainage \/ Cardio<\/h4>\r\n\r\n\r\n\r\n<table class=\"wp-block-table is-style-stripes\">\r\n<tbody>\r\n<tr>\r\n<td><strong>Muscles<\/strong><\/td>\r\n<td><strong>Exercices<\/strong><\/td>\r\n<td><strong>Nombre de s\u00e9ries<\/strong><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00c9chauffement<\/td>\r\n<td>Elliptique<\/td>\r\n<td>10 minutes<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Quadriceps<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/squat-barre.png\">Squat barre<\/a><\/td>\r\n<td>6 x 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/leg-extension.png\">Leg extension<\/a><\/td>\r\n<td>4 x 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/fentes-barre.png\">Fentes avant dynamiques barre<\/a><\/td>\r\n<td>4 x 20 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/presse-45.png\">Presse 45\u00b0<\/a><\/td>\r\n<td>4 x 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Fessiers<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/hip-thrust-machine.png\">Hip trust machine<\/a><\/td>\r\n<td>4 x 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/kick-up.png\">Kick up (4 pattes)<\/a><\/td>\r\n<td>3 x2 &#8211; 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Add<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/sumo-squat-kettle.png\">Sumo squat kettle<\/a><\/td>\r\n<td>3 x 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Abd<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/squat-kick.png\">Squat kick lat\u00e9ral altern\u00e9<\/a><\/td>\r\n<td>2 x 20 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Ischios-jambiers<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/leg-curl-couche.png\">Leg curl couch\u00e9<\/a><\/td>\r\n<td>6 x 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/leg-curl-assis.png\">Leg curl assis<\/a><\/td>\r\n<td>4 x 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Abdo &amp; Obliques<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/planche-laterale.png\">Chaise romaine<\/a><\/td>\r\n<td>4 max<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Gainage<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/planche-avant.png\">Planche avant<\/a><\/td>\r\n<td>4 x 90 secondes<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Cardio<\/td>\r\n<td>Elliptique<\/td>\r\n<td>30 minutes<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n\r\n\r\n\r\n<h4>Jour 2: Repos<\/h4>\r\n\r\n\r\n\r\n<h4>Jour 3: Cardio<\/h4>\r\n\r\n\r\n\r\n<table class=\"wp-block-table is-style-stripes\">\r\n<tbody>\r\n<tr>\r\n<td><strong>Type<\/strong><\/td>\r\n<td><strong>Exercice<\/strong><\/td>\r\n<td><strong>Dur\u00e9e<\/strong><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Cardio<\/td>\r\n<td>Stepper \/ Stair<\/td>\r\n<td>45 minutes<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n\r\n\r\n\r\n<h4>Jour 4: Quadriceps \/ Fessiers \/ Adducteurs-Abducteurs \/ Abdos \/ Gainage \/ Cardio<\/h4>\r\n\r\n\r\n\r\n<table class=\"wp-block-table is-style-stripes\">\r\n<tbody>\r\n<tr>\r\n<td><strong>Muscles<\/strong><\/td>\r\n<td><strong>Exercices<\/strong><\/td>\r\n<td><strong>Nombre de s\u00e9ries<\/strong><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00c9chauffement<\/td>\r\n<td>Stepper<\/td>\r\n<td>10 minutes<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Quadriceps<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/fentes-barre.png\">Fentes arri\u00e8res barre<\/a><\/td>\r\n<td>4 x 20 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/full-hack-squat.png\">Hack squat<\/a><\/td>\r\n<td>4 x 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/presse-horizontale.png\">Presse horizontale (pieds hauts)<\/a><\/td>\r\n<td>4 x 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/sumo-squat-barre.png\">Sumo squat barre<\/a><\/td>\r\n<td>4 x 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Fessiers<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/extension-lombaires.png\">Extension banc lombaire<\/a><\/td>\r\n<td>4 x 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/kick-back-poulie-basse.png\">Kick back poulie basse<\/a><\/td>\r\n<td>3 x 2 &#8211; 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Add \/ Abd<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/adducteur-machine.png\">Adducteurs machine<\/a><\/td>\r\n<td>4 x 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/abducteur-machine.png\">Abducteurs machine<\/a><\/td>\r\n<td>4 x 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Ischios-jambiers<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/leg-curl-couche.png\">Leg curl couch\u00e9<\/a><\/td>\r\n<td>6 x 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/leg-curl-assis.png\">Leg curl assis<\/a><\/td>\r\n<td>4 x 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Abdo &amp; Obliques<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/twist-crunch1.png\">Crunch twist au sol<\/a><\/td>\r\n<td>4 x 2 &#8211; 12 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Gainage<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/planche-laterale.png\">Planche lat\u00e9rale<\/a><\/td>\r\n<td>3 x 2 &#8211; 45 secondes<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Cardio<\/td>\r\n<td>Stepper<\/td>\r\n<td>30 minutes<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n\r\n\r\n\r\n<h4>Jour 5: Repos<\/h4>\r\n\r\n\r\n\r\n<h4>Jour 6: Quadriceps \/ Fessiers \/ Cardio<\/h4>\r\n\r\n\r\n\r\n<table class=\"wp-block-table is-style-stripes\">\r\n<tbody>\r\n<tr>\r\n<td><strong>Muscles<\/strong><\/td>\r\n<td><strong>Exercices<\/strong><\/td>\r\n<td><strong>Dur\u00e9e ou nombre s\u00e9ries<\/strong><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u00c9chauffement<\/td>\r\n<td>Elliptique<\/td>\r\n<td>10 minutes<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Quadriceps \/ fessiers<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/fentes-barre.png\">Fentes avant dynamiques barre<\/a><\/td>\r\n<td>6 x 20 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Cardio<\/td>\r\n<td>Stepper \/ stairs<\/td>\r\n<td>10 minutes<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Quadriceps \/ fessiers<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/fentes-barre.png\">Fentes arri\u00e8re dynamiques barre<\/a><\/td>\r\n<td>6 x 20 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Cardio<\/td>\r\n<td>Elliptique<\/td>\r\n<td>10 minutes<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Fessiers<\/td>\r\n<td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/hip-thrust-barre.png\">Hip trust barre<\/a><\/td>\r\n<td>6 x 20 reps<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Cardio<\/td>\r\n<td>Stepper \/ stairs<\/td>\r\n<td>20 minutes<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n\r\n\r\n\r\n<h4>Jour 7: Repos<\/h4>\r\n\r\n\r\n\r\n<p>En plus de votre programme d\u2019entra\u00eenement cibl\u00e9 pour perdre des cuisses et des fesses et raffermir ces zones, vous pourrez opter pour un\u00a0<strong><a href=\"https:\/\/www.fitadium.com\/conseils\/programme-alimentaire-minceur-cuisses-fesses\/\" target=\"_blank\" rel=\"noreferrer noopener\">plan d\u2019alimentation adapt\u00e9 \u00e0 votre objectif<\/a><\/strong>. Mis gratuitement \u00e0 votre disposition, il vous sera d\u2019une grande aide pour atteindre vos r\u00e9sultats plus rapidement et de fa\u00e7on durable.<\/p>\r\n\r\n\r\n\r\n<h2>Quelle alimentation pour perdre des cuisses ?<\/h2>\r\n\r\n\r\n\r\n<h3 id=\"som_3_1\">Principes d\u2019alimentation pour mincir des cuisses et raffermir les fessiers<\/h3>\r\n\r\n\r\n\r\n<p>Evidemment, pour perdre les graisses localis\u00e9es, il est n\u00e9cessaire d\u2019avoir\u00a0<strong>une alimentation \u00e9quilibr\u00e9e et un apport calorique bas<\/strong>. Il faudra tout de m\u00eame veiller \u00e0 ne pas descendre en dessous du seuil m\u00e9tabolique pour \u00e9viter l\u2019effet yoyo avec le retour d\u2019une alimentation normale. Pour ce plan d\u2019alimentation, nous vous recommandons de\u00a0<strong>consommer en majorit\u00e9 des prot\u00e9ines<\/strong>\u00a0qui permettent de maintenir un m\u00e9tabolisme \u00e9lev\u00e9, d\u2019autant plus que vous b\u00e9n\u00e9ficierez d\u2019un effet rassasiant. Vous compl\u00e9terez vos apports avec des glucides \u00e0 ig bas en petite quantit\u00e9 et des l\u00e9gumes verts \u00e0 volont\u00e9 pour les fibres. Vous devrez \u00e9galement boire suffisamment pour drainer l\u2019organisme et\u00a0<strong>\u00e9viter le ph\u00e9nom\u00e8ne de r\u00e9tention d\u2019eau<\/strong>.<\/p>\r\n\r\n\r\n\r\n<h3 id=\"som_3_2\">Quels suppl\u00e9ments pour d\u00e9stocker ?<\/h3>\r\n\r\n\r\n\r\n<p>En compl\u00e9ment de ce programme fitness cuisses abdos fessiers, vous pourrez choisir d\u2019avoir recours \u00e0 des compl\u00e9ments alimentaires qui vous aideront \u00e0 perdre de la graisse. Un <strong>br\u00fbleur de graisses sp\u00e9cifique<\/strong>\u00a0et sp\u00e9cialement con\u00e7u pour les femmes vous permettra de b\u00e9n\u00e9ficier d\u2019un effet thermog\u00e9nique. Une formule drainante viendra \u00e9galement chasser l\u2019exc\u00e8s d\u2019eau dans l\u2019organisme et sous la peau pour\u00a0<strong>\u00e9viter l\u2019aspect gonfl\u00e9<\/strong>\u00a0et all\u00e9ger l\u2019ensemble de la silhouette.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-atomic-blocks-ab-button ab-block-button\" style=\"text-align: center;\"><a class=\"ab-button ab-button-shape-circular ab-button-size-medium\" style=\"color: #ffffff; background-color: #f99213;\" href=\"\/56-bruleurs-de-graisse\">Tous les br\u00fbleurs<\/a><\/div>\r\n\r\n\r\n\r\n<p>Une fois les graisses d\u00e9stock\u00e9es au niveau des fesses et des cuisses, vous pourrez continuer sur votre lanc\u00e9e en choisissant les programmes suivants :<\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li>Programme minceur ventre plat : pour cibler \u00e9galement les graisses rebelles stock\u00e9es sur la zone abdominale et retrouver un ventre plat.<\/li>\r\n<li>Programme fitness remodelant : pour sculpter votre corps apr\u00e8s une perte de poids en galbant un maximum et en tonifiant gr\u00e2ce \u00e0 l\u2019alliance du renforcement musculaire et du cardio.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Si vous n&rsquo;avez pas acc\u00e8s \u00e0 une salle, consultez notre <strong><a href=\"\/conseils\/programme-musculation-poids-du-corps\/\">programme cuisse abdo fessier maison.<\/a><\/strong><\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.fitadium.com\/2666-programme-minceur-anti-cellulite.html\"><img loading=\"lazy\" class=\"alignnone wp-image-55363 size-full\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/bann_SEO_Minceur_Cellulite.jpg\" alt=\"\" width=\"600\" height=\"397\" \/><\/a><\/figure>\r\n\r\n\r\n\r\n\r\n\r\n<div class=\"wp-block-atomic-blocks-ab-button ab-block-button\" style=\"text-align: center;\">\u00a0<\/div>\r\n","protected":false},"excerpt":{"rendered":"<p>Les femmes ont souvent tendance \u00e0 stocker des graisses dans des zones peu esth\u00e9tiques\u00a0comme les fesses, les cuisses ou la culotte de cheval. G\u00e9n\u00e9ralement li\u00e9s aux hormones, ces amas adipeux provoquent une inflammation qui donne un aspect gonfl\u00e9 \u00e0 la peau, qu\u2019on appelle plus commun\u00e9ment peau d\u2019orange ou cellulite. Le programme de musculation cuisse abdo [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":47100,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2150],"tags":[614,78,39,2193],"post_theme":[1943],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Programme d&#039;exercices cuisses abdos fessiers pour femme (musculation)<\/title>\n<meta name=\"description\" content=\"PROGRAMME ENTRAINEMENT MINCEUR CUISSES-FESSIERS \u2705 Objectifs : \u2605Exercices anti-cellulite \u2605Entrainement pour muscler les cuisses \u2605Sp\u00e9cial zones rebelles\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitadium.com\/conseils\/programme-minceur-cuisses-fesses-femme\/\" \/>\n<meta property=\"og:locale\" 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