{"componentChunkName":"component---src-pages-contentful-health-blog-posts-category-name-contentful-health-blog-posts-slug-js","path":"/fitness/ventre-plat-apres-60-ans-5-exercices-faciles-a-faire-et-adaptes-aux-seniors/","result":{"data":{"post":{"title":"Ventre plat après 60 ans : 5 exercices faciles à faire et adaptés aux seniors","description":"Ventre plat après 60 ans : 5 exercices faciles à faire et adaptés aux seniors","image":{"gatsbyImageData":{"images":{"sources":[{"srcSet":"//images.ctfassets.net/93siw7f5235x/6Y7j350Bdg63n9LIewGGcx/cf2d5fc0b9671f95c0c0268f4210b97e/AA1qKpEx.jfif?w=192&h=144&q=50&fm=webp 192w,\n//images.ctfassets.net/93siw7f5235x/6Y7j350Bdg63n9LIewGGcx/cf2d5fc0b9671f95c0c0268f4210b97e/AA1qKpEx.jfif?w=384&h=288&q=50&fm=webp 384w,\n//images.ctfassets.net/93siw7f5235x/6Y7j350Bdg63n9LIewGGcx/cf2d5fc0b9671f95c0c0268f4210b97e/AA1qKpEx.jfif?w=768&h=576&q=50&fm=webp 768w","sizes":"(min-width: 768px) 768px, 100vw","type":"image/webp"}],"fallback":{"src":"//images.ctfassets.net/93siw7f5235x/6Y7j350Bdg63n9LIewGGcx/cf2d5fc0b9671f95c0c0268f4210b97e/AA1qKpEx.jfif?w=768&h=576&fl=progressive&q=50&fm=jpg","srcSet":"//images.ctfassets.net/93siw7f5235x/6Y7j350Bdg63n9LIewGGcx/cf2d5fc0b9671f95c0c0268f4210b97e/AA1qKpEx.jfif?w=192&h=144&fl=progressive&q=50&fm=jpg 192w,\n//images.ctfassets.net/93siw7f5235x/6Y7j350Bdg63n9LIewGGcx/cf2d5fc0b9671f95c0c0268f4210b97e/AA1qKpEx.jfif?w=384&h=288&fl=progressive&q=50&fm=jpg 384w,\n//images.ctfassets.net/93siw7f5235x/6Y7j350Bdg63n9LIewGGcx/cf2d5fc0b9671f95c0c0268f4210b97e/AA1qKpEx.jfif?w=768&h=576&fl=progressive&q=50&fm=jpg 768w","sizes":"(min-width: 768px) 768px, 100vw"}},"layout":"constrained","width":768,"height":576,"placeholder":{"fallback":"data:image/jpeg;base64,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"}}},"content":{"raw":"{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Difficile de vous débarrasser de cette petite bouée après 60 ans. Entre le métabolisme qui ralentit et les changements hormonaux, la graisse abdominale devient de plus en plus dure à déloger. Pour améliorer votre posture et vous tonifier, voici 5 exercices spécial ventre plat adaptés à toutes les générations !\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Vieillir est un cap qui n’est pas facile à franchir pour tout le monde. C’est pour cette raison que beaucoup de gens se laissent aller et subissent \",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"des troubles fonctionnels\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\" sans rien faire pour les combattre. Car oui, \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://www.voici.fr/food/anti-age-pour-rester-en-forme-apres-60-ans-voici-5-aliments-pro-inflammatoires-a-eviter-lors-des-repas-756867\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"passé 60 ans\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\", il est naturel de \",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"perdre en mobilité, en équilibre et en masse musculaire\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\". Et avec la sédentarité qui explose, \",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"la graisse semble élire domicile pour de bon au niveau de la ceinture abdominale\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\". Toutefois, au-delà de l’aspect esthétique, votre petit bidou peut avoir des répercussions sur votre santé. D’où l’intérêt de \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://www.voici.fr/beaute/ventre-plat-3-exercices-efficaces-pour-renforcer-les-abdominaux-profonds-784028\"},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"tonifier et raffermir vos abdominaux\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" ! \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Quel est l’intérêt de perdre du ventre après 60 ans ?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Non, le but ultime n’est pas d’afficher un \",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[{\"type\":\"italic\"}],\"value\":\"six-pack\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\" à faire pâlir d’envie tous vos proches ! Maintenir un ventre plat est déjà un bon défi à relever. En effet, l’accumulation de la \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://www.voici.fr/beaute/comment-perdre-la-graisse-abdominale-apres-50-ans-les-meilleurs-conseils-768582\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"graisse abdominale\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\", notamment \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://www.voici.fr/beaute/perdre-du-ventre-comment-se-debarrasser-de-la-graisse-viscerale-772377\"},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"la graisse viscérale\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\", présente des risques pour la santé. Puisqu’elle entoure les organes internes, \",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"elle accroît le risque de maladies cardiovasculaires, l’inflammation chronique\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\" (donc \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://www.voici.fr/food/douleurs-articulaires-quels-aliments-privilegier-pour-les-soulager-une-nutritionniste-repond-780274\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"les douleurs articulaires\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\") et \",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"affaiblit le système immunitaire\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\" tout \",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"en accélérant le vieillissement cellulaire\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\". En plus de perdre du ventre, renforcer la sangle abdominale, surtout les muscles profonds, aide à \",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"améliorer la posture et à réduire les douleurs lombaires et les tensions musculaires\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\". D’ailleurs, les abdominaux sont essentiels pour votre mobilité puisqu’ils sont indispensables aux mouvements de flexion, de rotation et d’inclinaison.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Comment avoir un ventre plat quand on est senior ?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Tout d’abord, il est important de faire \",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"la distinction entre perdre du ventre et renforcer votre ceinture abdominale\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\" ! Ces deux objectifs sont, certes nécessaires, mais surtout, ils s’accomplissent différemment. Pour perdre du gras, il n’y a pas d’autre moyen que d’associer une alimentation variée et équilibrée à la pratique d’une activité physique régulière afin de mettre en place \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://www.voici.fr/food/combien-de-calories-faut-il-consommer-par-jour-pour-perdre-du-poids-775965\"},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"un déficit calorique\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\". En revanche, pour tonifier vos muscles, vous pouvez miser sur \",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"différents exercices qui ne mettent pas à mal vos articulations\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\". De ce fait, hors de question de multiplier les séries \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://www.voici.fr/beaute/abdos-pourquoi-le-crunch-nest-il-pas-forcement-le-meilleur-exercice-766328\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"d’abdos crunchs\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" (ou relevés de buste) ! S’ils permettent effectivement de renforcer la sangle abdominale, ils ont des conséquences désastreuses pour \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://www.voici.fr/beaute/sport-comment-bien-proteger-son-perinee-pendant-une-seance-781644\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"le périnée\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\".\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Ventre plat : 5 exercices faciles et efficaces adaptés aux seniors\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Le stomach vacuum (ou abdominaux hypopressifs)\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Allongez-vous sur le dos, les bras le long du corps, les genoux fléchis à la largeur des hanches et les pieds bien parallèles. Votre dos doit rester neutre.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Prenez une grande inspiration en gonflant le ventre.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Expirez en rentrant le ventre comme si votre nombril était aspiré par le sol.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Bloquez la respiration tout en avalant le ventre sur les côtés.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Répétez \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://www.voici.fr/beaute/comment-obtenir-un-ventre-plat-sans-effort-avec-la-technique-du-stomach-vacuum-777247\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"l’exercice\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" entre 5 à 8 fois.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"ordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Le lever de jambes allongé\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Allongez-vous sur le dos avec les bras le long du corps.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Soulevez lentement une jambe en la gardant bien tendue et en contractant les abdominaux.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Abaissez-la de manière contrôlée avant de faire de même avec l’autre jambe.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Faites 2 à 3 séries de 5 à 10 répétitions avec chaque jambe.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"ordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Le relevé de bassin\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Allongez-vous sur le dos.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Fléchissez les jambes, contractez les abdominaux et décollez le bassin vers le haut en enroulant le bas du dos, sans prendre d’élan, tout en inspirant.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Réalisez le mouvement lentement en appuyant sur vos bras avant de dérouler doucement, tout en expirant.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Réalisez 2 à 3 séries de 10 répétitions.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"ordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Le gainage debout avec rotation\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Mettez-vous debout, les pieds écartés à la largeur des épaules.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"En tenant un bâton ou un ballon léger devant vous, tournez lentement le haut du corps de droite à gauche. Contractez bien les abdominaux.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Faites 2 à 3 séries de 10 rotations.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"ordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"La planche à genoux\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Agenouillez-vous au sol sur les avant-bras (à l'aide un coussin si vous le souhaitez) avec les pointes de pieds en appui léger sur le sol ou décollées si vous le pouvez.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Alignez les coudes sous les épaules afin que le corps soit bien rectiligne des épaules aux hanches.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Tout en gardant le dos droit et en regardant le sol, maintenez cette position pendant 30 secondes à 1 minute.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Récupérez pendant 30 secondes et faites 1 à 2 séries.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"ordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"document\"}","references":[]},"author":{"name":"Jade","photo":{"gatsbyImageData":{"images":{"sources":[{"srcSet":"//images.ctfassets.net/93siw7f5235x/2RYmJpwqfBGOmQv8MctcMs/ea5a52d6ba8b4595ca75b2c0f91c4a4c/jade_author.jpg?w=107&h=107&q=50&fm=webp 107w,\n//images.ctfassets.net/93siw7f5235x/2RYmJpwqfBGOmQv8MctcMs/ea5a52d6ba8b4595ca75b2c0f91c4a4c/jade_author.jpg?w=214&h=214&q=50&fm=webp 214w,\n//images.ctfassets.net/93siw7f5235x/2RYmJpwqfBGOmQv8MctcMs/ea5a52d6ba8b4595ca75b2c0f91c4a4c/jade_author.jpg?w=427&h=427&q=50&fm=webp 427w","sizes":"(min-width: 427px) 427px, 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