{"id":4344,"date":"2017-05-14T18:14:10","date_gmt":"2017-05-14T16:14:10","guid":{"rendered":"http:\/\/www.fitnition.fr?p=4344"},"modified":"2017-05-14T18:14:10","modified_gmt":"2017-05-14T16:14:10","slug":"top-5-exercices-abdos-fessiers","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/","title":{"rendered":"Top 5 Exercices Abdos Fessiers sans mat\u00e9riel"},"content":{"rendered":"<p><strong>Peu importe la p\u00e9riode de l\u2019ann\u00e9e, il n\u2019est jamais trop tard pour se reprendre en main et atteindre ses objectifs. Nous vous avons pr\u00e9par\u00e9 dans cet article un petit Top 5 des exercices abdos fessiers sans mat\u00e9riel. Des exercices de musculation simples et efficaces que vous pouvez faire chez vous sans mat\u00e9riel.<\/strong><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_86 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Sommaire<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#Exercice_Fessiers_Les_Squats\" >Exercice Fessiers : Les Squats<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#Les_fondamentaux\" >Les fondamentaux :<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#Faire_attention\" >Faire attention :<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#Exercice_Fessiers_Les_Fentes_Avant\" >Exercice Fessiers : Les Fentes Avant<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#Les_fondamentaux-2\" >Les fondamentaux :<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#Faire_attention-2\" >Faire attention :<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#Exercice_Fessiers_Les_Kicks-Back\" >Exercice Fessiers : Les Kicks-Back<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#Les_fondamentaux-3\" >Les fondamentaux :<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#Faire_attention-3\" >Faire attention :<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#Exercice_Abdos_Les_Crunchs\" >Exercice Abdos : Les Crunchs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#Les_fondamentaux-4\" >Les fondamentaux :<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#Faire_attention-4\" >Faire attention :<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#Exercice_Abdos_La_Planche\" >Exercice Abdos : La Planche<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#Les_fondamentaux-5\" >Les fondamentaux :<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#Faire_attention-5\" >Faire attention :<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Exercice_Fessiers_Les_Squats\"><\/span><span style=\"text-decoration: underline;\">Exercice Fessiers : Les Squats<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Un exercice incontournable pour des <strong>fesses muscl\u00e9es et bien galb\u00e9es<\/strong>. A eux seuls, les squats sont assez complets pour muscler vos cuisses et fessiers. C\u2019est pourquoi il \u00e9tait in\u00e9vitable de l\u2019inclure dans notre Top 5 des exercices abdos fessiers.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4345 size-medium\" title=\"Exercice fessiers : les squats\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/Squats_top5-300x200.jpg\"\" alt=\"exercices abdos fessiers : les squats\" width=\"300\" height=\"200\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/Squats_top5-300x200.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/Squats_top5-600x400.jpg 600w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/Squats_top5.jpg 700w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Faire 4 s\u00e9ries de 15-20 r\u00e9p\u00e9titions avec 1 minute de repos entre chaque s\u00e9rie.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Les_fondamentaux\"><\/span>Les fondamentaux :<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"text-decoration: underline;\">Ex\u00e9cution du mouvement<\/span> : Debout vos pieds sont \u00e9cart\u00e9s \u00e0 la largeur des \u00e9paules. Ils sont parall\u00e8les ou avec les pointes de pieds l\u00e9g\u00e8rement orient\u00e9es vers l\u2019ext\u00e9rieur.<br \/>\nVous descendez en maintenant <strong>le dos droit<\/strong> avec une flexion des hanches (bassin bascul\u00e9 en arri\u00e8re) pour \u00e9viter d\u2019arrondir les lombaires.<br \/>\nLa <strong>t\u00eate reste droite<\/strong> dans l\u2019alignement de la colonne vert\u00e9brale.<br \/>\nLe mouvement se termine lorsque vos <strong>cuisses sont parall\u00e8les avec le sol<\/strong> (demi-squat).<\/p>\n<p><span style=\"text-decoration: underline;\">Respiration<\/span> : L\u2019inspiration se fait en descendant et l\u2019expiration en montant.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Faire_attention\"><\/span>Faire attention :<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"text-decoration: underline;\">Le dos droit<\/span> : Il est primordial de maintenir le dos droit pour ne pas risquer de provoquer des l\u00e9sions, notamment sur la r\u00e9gion lombaire. Pour cela gardez bien vos hanches fl\u00e9chies vers l\u2019arri\u00e8re et le buste droit.<\/p>\n<p><span style=\"text-decoration: underline;\">Stabilit\u00e9<\/span> : Il est aussi important que lors de votre mouvement le poids de votre corps soit bien r\u00e9parti sur toute la plante de vos pieds. Si vos talons se d\u00e9collent du sol vous risquez de perdre l\u2019\u00e9quilibre et de partir en avant. Il serait dommage de finir la t\u00eate encastr\u00e9 dans la t\u00e9l\u00e9 d\u00e8s votre premi\u00e8re s\u00e9rie de squats. Attention \u00e0 votre \u00e9quilibre !<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Exercice_Fessiers_Les_Fentes_Avant\"><\/span><span style=\"text-decoration: underline;\">Exercice Fessiers : Les Fentes Avant<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Les fentes avant sont un exercice qui va vous permettre de <strong>raffermir vos cuisses<\/strong> car elles vont principalement faire travailler les quadriceps ainsi que les ischio-jambiers (arri\u00e8re des cuisses) et les fessiers.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4346 size-medium\" title=\"exercice fessier : fentes avant\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/fente-avant-680x372-300x164.jpg\"\" alt=\"exercice abdo fessier : fentes avant\" width=\"300\" height=\"164\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/fente-avant-680x372-300x164.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/fente-avant-680x372.jpg 680w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Faire 3 s\u00e9ries de 15 r\u00e9p\u00e9tition avec 1 minute de repos<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Les_fondamentaux-2\"><\/span>Les fondamentaux :<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"text-decoration: underline;\">Ex\u00e9cution du mouvement<\/span> : Debout avec <strong>un pied devant l\u2019autre<\/strong> \u00e0 environ 1 m\u00e8tre. Votre pied avant est votre pied d\u2019appui, tandis que votre pied arri\u00e8re vous maintient en \u00e9quilibre. Vos deux pieds doivent \u00eatre dans le m\u00eame alignement. Vous effectuez une <strong>descente verticale<\/strong> jusqu\u2019\u00e0 ce que votre genou arri\u00e8re fr\u00f4le le sol, puis vous remontez.<\/p>\n<p>Il faut bien comprendre que les fentes sont un <strong>mouvement de haut en bas<\/strong> et non pas d\u2019avant en arri\u00e8re. Ainsi, le travail musculaire des cuisses et des fessiers est plus important, avec une <strong>tension musculaire continue<\/strong> durant toute la s\u00e9rie.<\/p>\n<p><span style=\"text-decoration: underline;\">Respiration<\/span> : L\u2019inspiration se fait en descendant et l\u2019expiration en montant.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Faire_attention-2\"><\/span>Faire attention :<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"text-decoration: underline;\">Le dos droit<\/span> : Comme pour les squats et la totalit\u00e9 des exercices de musculation et de fitness, garder le dos droit est tr\u00e8s important. Vous veillerez lors de votre mouvement \u00e0 garder le buste bien droit.<\/p>\n<p><span style=\"text-decoration: underline;\">Stabilit\u00e9<\/span> : Vous trouverez peut-\u00eatre difficile de garder l\u2019\u00e9quilibre pendant vos s\u00e9ries. Pour tenir debout tout au long de vos s\u00e9ries de fentes avant gardez votre pied arri\u00e8re l\u00e9g\u00e8rement d\u00e9cal\u00e9 sur le c\u00f4t\u00e9. Ce petit d\u00e9calage vous donnera une meilleure stabilit\u00e9 pendant l\u2019effort.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Exercice_Fessiers_Les_Kicks-Back\"><\/span><span style=\"text-decoration: underline;\">Exercice Fessiers : Les Kicks-Back<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Un dernier exercice pour le bas du corps qui va <strong>sp\u00e9cialement cibler vos fessiers.<\/strong> L\u2019id\u00e9al pour une sollicitation musculaire maximale.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4347\" title=\"exercice fessiers : kickbacks\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/kickbacks.jpg\"\" alt=\"exercices abdos fessiers : kickbacks\" width=\"418\" height=\"197\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/kickbacks.jpg 612w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/kickbacks-300x142.jpg 300w\" sizes=\"auto, (max-width: 418px) 100vw, 418px\" \/><\/p>\n<p>Faire 3 s\u00e9ries de 15 r\u00e9p\u00e9tition pour chaque jambe sans temps de repos.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Les_fondamentaux-3\"><\/span>Les fondamentaux :<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"text-decoration: underline;\">Ex\u00e9cution du mouvement<\/span> : Encore un exercice qui ne va pas vous mettre en valeur, car il s&rsquo;ex\u00e9cute \u00e0 quatre pattes. Mais ne vous inqui\u00e9tez pas, le jeu en vaut la chandelle.<\/p>\n<p>Donc au d\u00e9part, vous vous trouvez bien \u00e0 quatre pattes, <strong>en appui sur une jambe<\/strong> et <strong>les abdominaux bien gain\u00e9s<\/strong>.<\/p>\n<p>Vous allez ramener <strong>l\u2019autre jambe contre votre abdomen<\/strong> pour bien \u00e9tirer les fessiers <strong>puis \u00e9tendre votre jambe<\/strong> en arri\u00e8re en remontant le plus possible pour une contraction musculaire maximale.<\/p>\n<p><span style=\"text-decoration: underline;\">Respiration<\/span> : L\u2019inspiration se fait en ramenant la jambe contre l&rsquo;abdomen et l\u2019expiration en poussant.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Faire_attention-3\"><\/span>Faire attention :<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"text-decoration: underline;\">Contr\u00f4ler le mouvement<\/span> : Cet exercice peut para\u00eetre facile \u00e0 premi\u00e8re vue, mais il est important de bien contr\u00f4ler sa vitesse pour de meilleures sensations. Contr\u00f4lez votre ex\u00e9cution en comptant <strong>2 secondes de pauses en extensions compl\u00e8tes<\/strong>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Exercice_Abdos_Les_Crunchs\"><\/span><span style=\"text-decoration: underline;\">Exercice Abdos : Les Crunchs<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Les crunchs sont un excellent exercice pour <strong>renforcer vos abdominaux<\/strong>, ils vous aideront \u00e0 former un ventre tonique et ferme. Mais il est important de bien les ex\u00e9cuter.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4348\" title=\"exercice abdos : les crunchs\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/crunch-exercice-abdo-300x116.jpg\"\" alt=\"exercice abdo fessier : les crunchs\" width=\"431\" height=\"167\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/crunch-exercice-abdo-300x116.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/crunch-exercice-abdo.jpg 501w\" sizes=\"auto, (max-width: 431px) 100vw, 431px\" \/><\/p>\n<p>Faire 4 s\u00e9ries de 10 r\u00e9p\u00e9tition avec 1 minute de repos.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Les_fondamentaux-4\"><\/span>Les fondamentaux :<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"text-decoration: underline;\">Ex\u00e9cution du mouvement :<\/span> Allong\u00e9e sur le dos les <strong>jambes relev\u00e9es<\/strong> pour concentrer le travail exclusivement sur les abdominaux. \u00a0Vous pouvez placer les mains au niveau des tempes, crois\u00e9es sur le buste ou les bras tendues le long du corps pour plus de facilit\u00e9.<\/p>\n<p>Le but de cet exercice est de <strong>juste relever le buste<\/strong>, pour engager la contraction des abdominaux. Vous constaterez que <strong>l\u2019amplitude est assez r\u00e9duite mais suffisante<\/strong> pour un bon travail musculaire.<\/p>\n<p><span style=\"text-decoration: underline;\">Respiration<\/span> : L\u2019inspiration se fait en rel\u00e2chant la contraction et l\u2019expiration\u00a0lors de phase de contraction.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Faire_attention-4\"><\/span>Faire attention :<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"text-decoration: underline;\">Prot\u00e9gez vos cervicales<\/span> : On voit souvent des gens faire leurs crunchs avec les mains derri\u00e8re la t\u00eate et qui rel\u00e8vent plus la t\u00eate que le buste, ou qui en fin de s\u00e9rie tirent sur leur t\u00eate pour compenser la fatigue des abdos. Pour \u00e9viter cela et prot\u00e9ger vos cervicales, <strong>prenez l\u2019habitude de ne jamais placer vos mains derri\u00e8re la t\u00eate.<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Exercice_Abdos_La_Planche\"><\/span><span style=\"text-decoration: underline;\">Exercice Abdos : La Planche<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Nous terminons ce top 5 des exercices abdos fessiers par la planche, un incontournable des programmes de renforcement musculaire. Le gainage va vous permettre de <strong>faire travailler l\u2019ensemble de votre ceinture abdominale<\/strong>. Mais <strong>plus pr\u00e9cis\u00e9ment les transverses<\/strong>, les muscles profonds de la sangle abdominale qui ont pour fonction de r\u00e9duire la taille. Ce sont eux que vous contractez quand vous rentrez le ventre.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4349 size-full aligncenter\" title=\"La planche gainage abdominal\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/La-planche-gainage-abdominal.jpg\"\" alt=\"La planche gainage abdominal\" width=\"227\" height=\"159\" \/><\/p>\n<p>Faire 3 s\u00e9ries de 30 secondes avec 30 secondes de repos<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Les_fondamentaux-5\"><\/span>Les fondamentaux :<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"text-decoration: underline;\">Ex\u00e9cution du mouvement<\/span> : La planche ne porte pas son nom pour rien. Durant tout l\u2019exercice votre corps doit \u00eatre aussi droit qu\u2019une planche pour \u00eatre efficace. En vous appuyant sur vos coudes et sur la pointe de vos pieds, <strong>votre bassin ne doit pas fl\u00e9chir<\/strong>. C\u2019est l\u00e0 que tout le travail de gainage intervient. vous allez <strong>maintenir une contraction permanente pour tenir votre position.<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">Respiration<\/span> :\u00a0Ce sera \u00e0 vous de <strong>trouver le bon timing pour inspirer et expirer<\/strong> afin de g\u00e9rer votre effort au mieux.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Faire_attention-5\"><\/span>Faire attention :<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"text-decoration: underline;\">Prot\u00e9ger son dos<\/span> : Au d\u00e9but cet exercice peut para\u00eetre difficile, vous aurez s\u00fbrement du mal \u00e0 maintenir votre dos bien droit pendant votre s\u00e9rie et vous aurez tendance \u00e0 faire descendre votre bassin. Il est pr\u00e9f\u00e9rable d\u2019<strong>arr\u00eater votre s\u00e9rie lorsque vous ne tenez plus la bonne posture<\/strong> plut\u00f4t que mettre vos lombaires sous une trop forte contrainte.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ces cinq exercices abdos fessiers s&rsquo;int\u00e9greront tr\u00e8s bien dans votre routine sportive quotidienne. Mais ils se compl\u00e8tent aussi tr\u00e8s bien entre eux pour des s\u00e9ances sp\u00e9cifiques abdos-fessiers programm\u00e9es deux ou trois fois par semaines. Si vous envisagez de vous construire un entrainement plus complet pour un renforcement musculaire g\u00e9n\u00e9ral, jetez un petit coup d\u2019\u0153il sur notre article : <a href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/03\/12\/programme-fitness-complet-maison\/\">programme fitness complet \u00e0 la maison<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Peu importe la p\u00e9riode de l\u2019ann\u00e9e, il n\u2019est jamais trop tard pour se reprendre en main et atteindre ses objectifs. Nous vous avons pr\u00e9par\u00e9 dans cet article un petit Top 5 des exercices abdos fessiers sans mat\u00e9riel. Des exercices de [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4352,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-4344","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculationfitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exercices Abdos Fessiers : 5 exercices simples et efficaces sans mat\u00e9riel<\/title>\n<meta name=\"description\" content=\"Nous vous avons pr\u00e9par\u00e9 un petit Top 5 des exercices abdos fessiers. Des exercices de musculation simples et efficaces \u00e0 faire chez vous et sans mat\u00e9riel.\" \/>\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.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercices Abdos Fessiers : 5 exercices simples et efficaces sans mat\u00e9riel\" \/>\n<meta property=\"og:description\" content=\"Nous vous avons pr\u00e9par\u00e9 un petit Top 5 des exercices abdos fessiers. Des exercices de musculation simples et efficaces \u00e0 faire chez vous et sans mat\u00e9riel.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitnition - Blog Musculation, Fitness et Nutrition\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/fitnition\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-05-14T16:14:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/Exercice-Abdos-Fessiers.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"424\" \/>\n\t<meta property=\"og:image:height\" content=\"277\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Antony Calderon\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitnition1\" \/>\n<meta name=\"twitter:site\" content=\"@fitnition1\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Antony Calderon\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/05\\\/14\\\/top-5-exercices-abdos-fessiers\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/05\\\/14\\\/top-5-exercices-abdos-fessiers\\\/\"},\"author\":{\"name\":\"Antony Calderon\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#\\\/schema\\\/person\\\/121c40598fc8bd1b0b3c7a13576f598f\"},\"headline\":\"Top 5 Exercices Abdos Fessiers sans mat\u00e9riel\",\"datePublished\":\"2017-05-14T16:14:10+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/05\\\/14\\\/top-5-exercices-abdos-fessiers\\\/\"},\"wordCount\":614,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/05\\\/14\\\/top-5-exercices-abdos-fessiers\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.fitnition.fr\\\/wp-content\\\/uploads\\\/2017\\\/05\\\/Exercice-Abdos-Fessiers.jpg\",\"articleSection\":[\"Musculation\\\/Fitness\"],\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/05\\\/14\\\/top-5-exercices-abdos-fessiers\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/05\\\/14\\\/top-5-exercices-abdos-fessiers\\\/\",\"url\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/05\\\/14\\\/top-5-exercices-abdos-fessiers\\\/\",\"name\":\"Exercices Abdos Fessiers : 5 exercices simples et efficaces sans mat\u00e9riel\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/05\\\/14\\\/top-5-exercices-abdos-fessiers\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/05\\\/14\\\/top-5-exercices-abdos-fessiers\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.fitnition.fr\\\/wp-content\\\/uploads\\\/2017\\\/05\\\/Exercice-Abdos-Fessiers.jpg\",\"datePublished\":\"2017-05-14T16:14:10+00:00\",\"description\":\"Nous vous avons pr\u00e9par\u00e9 un petit Top 5 des exercices abdos fessiers. Des exercices de musculation simples et efficaces \u00e0 faire chez vous et sans mat\u00e9riel.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/05\\\/14\\\/top-5-exercices-abdos-fessiers\\\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/05\\\/14\\\/top-5-exercices-abdos-fessiers\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/05\\\/14\\\/top-5-exercices-abdos-fessiers\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.fitnition.fr\\\/wp-content\\\/uploads\\\/2017\\\/05\\\/Exercice-Abdos-Fessiers.jpg\",\"contentUrl\":\"https:\\\/\\\/www.fitnition.fr\\\/wp-content\\\/uploads\\\/2017\\\/05\\\/Exercice-Abdos-Fessiers.jpg\",\"width\":424,\"height\":277,\"caption\":\"Exercice Abdos Fessiers\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/05\\\/14\\\/top-5-exercices-abdos-fessiers\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Accueil\",\"item\":\"https:\\\/\\\/www.fitnition.fr\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Musculation\\\/Fitness\",\"item\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/category\\\/musculationfitness\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Top 5 Exercices Abdos Fessiers sans mat\u00e9riel\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#website\",\"url\":\"https:\\\/\\\/www.fitnition.fr\\\/\",\"name\":\"Fitnition - Blog Musculation, Fitness et Nutrition\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.fitnition.fr\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#organization\",\"name\":\"Fitnition - Blog Musculation, Fitness et Nutrition\",\"url\":\"https:\\\/\\\/www.fitnition.fr\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"http:\\\/\\\/www.fitnition.fr\\\/wp-content\\\/uploads\\\/2016\\\/11\\\/cropped-Logo_Fitnition1-2.jpg\",\"contentUrl\":\"http:\\\/\\\/www.fitnition.fr\\\/wp-content\\\/uploads\\\/2016\\\/11\\\/cropped-Logo_Fitnition1-2.jpg\",\"width\":512,\"height\":512,\"caption\":\"Fitnition - Blog Musculation, Fitness et Nutrition\"},\"image\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/fitnition\\\/\",\"https:\\\/\\\/x.com\\\/fitnition1\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#\\\/schema\\\/person\\\/121c40598fc8bd1b0b3c7a13576f598f\",\"name\":\"Antony Calderon\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/265dddf5eb716166dc7594d35b7d9a2e3bd9bbbcc70b0a02e5f5a17c8d713ac3?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/265dddf5eb716166dc7594d35b7d9a2e3bd9bbbcc70b0a02e5f5a17c8d713ac3?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/265dddf5eb716166dc7594d35b7d9a2e3bd9bbbcc70b0a02e5f5a17c8d713ac3?s=96&d=mm&r=g\",\"caption\":\"Antony Calderon\"},\"sameAs\":[\"http:\\\/\\\/www.fitnition.fr\"],\"url\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/author\\\/antony\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Exercices Abdos Fessiers : 5 exercices simples et efficaces sans mat\u00e9riel","description":"Nous vous avons pr\u00e9par\u00e9 un petit Top 5 des exercices abdos fessiers. Des exercices de musculation simples et efficaces \u00e0 faire chez vous et sans mat\u00e9riel.","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:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/","og_locale":"fr_FR","og_type":"article","og_title":"Exercices Abdos Fessiers : 5 exercices simples et efficaces sans mat\u00e9riel","og_description":"Nous vous avons pr\u00e9par\u00e9 un petit Top 5 des exercices abdos fessiers. Des exercices de musculation simples et efficaces \u00e0 faire chez vous et sans mat\u00e9riel.","og_url":"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/","og_site_name":"Fitnition - Blog Musculation, Fitness et Nutrition","article_publisher":"https:\/\/www.facebook.com\/fitnition\/","article_published_time":"2017-05-14T16:14:10+00:00","og_image":[{"width":424,"height":277,"url":"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/Exercice-Abdos-Fessiers.jpg","type":"image\/jpeg"}],"author":"Antony Calderon","twitter_card":"summary_large_image","twitter_creator":"@fitnition1","twitter_site":"@fitnition1","twitter_misc":{"\u00c9crit par":"Antony Calderon","Dur\u00e9e de lecture estim\u00e9e":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#article","isPartOf":{"@id":"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/"},"author":{"name":"Antony Calderon","@id":"https:\/\/www.fitnition.fr\/#\/schema\/person\/121c40598fc8bd1b0b3c7a13576f598f"},"headline":"Top 5 Exercices Abdos Fessiers sans mat\u00e9riel","datePublished":"2017-05-14T16:14:10+00:00","mainEntityOfPage":{"@id":"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/"},"wordCount":614,"commentCount":0,"publisher":{"@id":"https:\/\/www.fitnition.fr\/#organization"},"image":{"@id":"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/Exercice-Abdos-Fessiers.jpg","articleSection":["Musculation\/Fitness"],"inLanguage":"fr-FR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/","url":"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/","name":"Exercices Abdos Fessiers : 5 exercices simples et efficaces sans mat\u00e9riel","isPartOf":{"@id":"https:\/\/www.fitnition.fr\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#primaryimage"},"image":{"@id":"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/Exercice-Abdos-Fessiers.jpg","datePublished":"2017-05-14T16:14:10+00:00","description":"Nous vous avons pr\u00e9par\u00e9 un petit Top 5 des exercices abdos fessiers. Des exercices de musculation simples et efficaces \u00e0 faire chez vous et sans mat\u00e9riel.","breadcrumb":{"@id":"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/"]}]},{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#primaryimage","url":"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/Exercice-Abdos-Fessiers.jpg","contentUrl":"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/05\/Exercice-Abdos-Fessiers.jpg","width":424,"height":277,"caption":"Exercice Abdos Fessiers"},{"@type":"BreadcrumbList","@id":"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/14\/top-5-exercices-abdos-fessiers\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Accueil","item":"https:\/\/www.fitnition.fr\/"},{"@type":"ListItem","position":2,"name":"Musculation\/Fitness","item":"https:\/\/www.fitnition.fr\/index.php\/category\/musculationfitness\/"},{"@type":"ListItem","position":3,"name":"Top 5 Exercices Abdos Fessiers sans mat\u00e9riel"}]},{"@type":"WebSite","@id":"https:\/\/www.fitnition.fr\/#website","url":"https:\/\/www.fitnition.fr\/","name":"Fitnition - Blog Musculation, Fitness et Nutrition","description":"","publisher":{"@id":"https:\/\/www.fitnition.fr\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.fitnition.fr\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"fr-FR"},{"@type":"Organization","@id":"https:\/\/www.fitnition.fr\/#organization","name":"Fitnition - Blog Musculation, Fitness et Nutrition","url":"https:\/\/www.fitnition.fr\/","logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.fitnition.fr\/#\/schema\/logo\/image\/","url":"http:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/cropped-Logo_Fitnition1-2.jpg","contentUrl":"http:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/cropped-Logo_Fitnition1-2.jpg","width":512,"height":512,"caption":"Fitnition - Blog Musculation, Fitness et Nutrition"},"image":{"@id":"https:\/\/www.fitnition.fr\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/fitnition\/","https:\/\/x.com\/fitnition1"]},{"@type":"Person","@id":"https:\/\/www.fitnition.fr\/#\/schema\/person\/121c40598fc8bd1b0b3c7a13576f598f","name":"Antony Calderon","image":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/secure.gravatar.com\/avatar\/265dddf5eb716166dc7594d35b7d9a2e3bd9bbbcc70b0a02e5f5a17c8d713ac3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/265dddf5eb716166dc7594d35b7d9a2e3bd9bbbcc70b0a02e5f5a17c8d713ac3?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/265dddf5eb716166dc7594d35b7d9a2e3bd9bbbcc70b0a02e5f5a17c8d713ac3?s=96&d=mm&r=g","caption":"Antony Calderon"},"sameAs":["http:\/\/www.fitnition.fr"],"url":"https:\/\/www.fitnition.fr\/index.php\/author\/antony\/"}]}},"_links":{"self":[{"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/posts\/4344","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/comments?post=4344"}],"version-history":[{"count":4,"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/posts\/4344\/revisions"}],"predecessor-version":[{"id":4354,"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/posts\/4344\/revisions\/4354"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/media\/4352"}],"wp:attachment":[{"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/media?parent=4344"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/categories?post=4344"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/tags?post=4344"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}