4 mouvements pour tonifier et raffermir vos fesses

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Raffermir nos fesses semble être un objectif inatteignable pour la majorité d’entre nous. Pourtant, si vous cherchez à tonifier et muscler vos fesses, j’ai trouvé quatre exercices faciles qui vous aideront à atteindre ces fesses parfaites : rondes, toniques et ferme!
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1) Position accroupie arrière

pour muscler ses fesses

Cet exercice est très important afin de tonifier vos fesses. La position accroupie arrière attaque la base des fesses : les jambes! Commencez par vous tenir debout avec vos pieds au niveau de la largeur de vos épaules. Ensuite, asseyez-vous comme indiqué sur la photo. Une fois la position assise tenue, balancez votre jambe gauche (en la gardant droite) derrière vous tout en étendant les bras en avant. Tenez la position quelques seconde et ensuite, revenez à la position accroupie et répétez ce mouvement avec votre jambe droite. N’oubliez pas de garder votre poids sur vos talons.

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2) Kick arrière

Kick arriere pour muscler ces fesses

Une autre façon facile à modeler et tonifier vos fesses est le mouvement du kick arrière du fessier. Cet exercice est un de mes favoris, car il n’y a pas de mouvements brusques à effectuer.  Ce mouvement est faisable partout; même en regardant la télévision! Mettez votre poids sur vos mains et genoux, tout en gardant les genoux pliés à 90 degrés. Garder la tête dans une position qui ne fatiguera pas votre cou; levez votre jambe gauche vers le haut, en veillant à votre genou est plié, jusqu’à ce que votre pied soit plus haut que votre tête. Bloquez votre fessier gauche, puis abaissez lentement la jambe à la position de départ. Effectuez la même chose avec la jambe droite et répéter.

 

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3) Le pont

Le pont pour muscler ses fesses

Le pont est un autre exercice facile à faire pour raffermir et tonifier les fesses! Allongez-vous sur votre dos avec les pieds sur le sol au niveau de la largeur des hanches et les genoux fléchis. Soulevez lentement le dos du sol tout en serrant les fessiers et les jambes jusqu’à arriver à créer une ligne droite de vos épaules à vos genoux. Retourez au sol lentement et répéter.

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4) Jambe de coté

Exercice pour se muscler les fesses

Cet exercice est très utile pour tonifier vos fesses et peut être fait tout en regardant la télévision.

Allongez-vous sur votre côté sur le sol ou sur un tapis puis soulevez votre jambe tout en gardant votre hanche immobile. Allongez votre bras afin de garder une certaine stabilité puis levez et baissez votre jambe. Vous sentirez des petits picotements au niveau de votre cuisse car le muscle est en plein mouvement. Revenez à la position de départ et répétez avec votre seconde jambe.

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