Quelle que soit votre morphologie, il est possible de muscler son fessier grâce à des exercices adaptés. En voici quatre.
Tout le monde n’a pas la même morphologie au niveau des fessiers, certains ont les fessiers plats, mous et d’autres toniques et bien rebondis. Il est tout à fait possible de muscler, tonifier et donner du galbe à ses fessiers en adoptant les bons exercices, une alimentation équilibrée et une hygiène de vie saine.
Anatomie des fessiers
Les fessiers sont composés de 3 muscles principaux le petit, le moyen et le grand fessier.
Le grand fessier est le muscle le plus puissant du corps humain. Il permet de nous maintenir debout, de faire bouger la cuisse d’avant en arrière lorsque nous marchons et courrons. Il est en grande partie responsable de la forme de nos fesses. Il a également un rôle très important lorsque nous voulons nous relever.
Le moyen fessier a un rôle de stabilisateur latéral du bassin lors des appuis sur un pied. Il permet aussi les rotations de la jambe.
Le petit fessier a quant à lui un rôle de fléchisseur de la hanche.
Séance de musculation
En fonction de votre niveau et afin d’obtenir des fessiers bombés, vous pouvez réaliser pour chacun de ces exercices 3 ou 4 séries de 10 à 15 répétitions avec 30 à 45 secondes de repos entre chaque série. Vous pouvez réaliser cet enchaînement d’exercices 2 ou 3 fois par semaine.
Vous commencerez par les exercices poly-articulaires que sont les fentes arrières alternées et les squats bulgares et vous finirez par les hip-thrusts et les donkey kicks.
Les fentes arrières alternées
En position initiale debout, pieds écartés de la largeur du bassin, faire un grand pas en arrière et venir poser le genou au sol en gardant l’autre pied bien à plat. Venez ensuite mettre tout votre poids sur la jambe avant et relever vous en poussant fort sur celle-ci. Contractez bien les abdominaux tout au long de l’exercice, et expirez à la montée. Recommencez en alternant jambe gauche puis jambe droite.
Simplification : S’aider d’un support (comme une chaise) à la descente et à la montée.
Complexification : Faire l’exercice avec un sac à dos rempli de livres.
Les squats bulgares
Le squat bulgare est une fente avec un pied surélevé en arrière. Positionner un pied sur le banc en arrière et un autre devant soi. Rester droit autant que possible et plier la jambe avant. Il faut essayer de garder le genou avant au-dessus du pied d’appui en fléchissant la jambe. Garder les abdominaux contractés pendant l’exercice.
Complexification : Vous pouvez tenir des charges à bout de bras ou faire l’exercice avec un sac à dos rempli de livres par exemple
Les hip-thrusts
Allongez-vous sur le sol, jambes fléchies et pieds à plat écartés de la largeur du bassin, et venez lever votre bassin jusqu’à ce que l’alignement épaules / hanches / genoux soit droit. Contractez fort vos fessiers et vos abdominaux pour réaliser le mouvement et expirez sur la montée. Reposez les fessiers au sol, et recommencez.
Complexification : Vous pouvez faire l’exercice en appui sur une seule jambe ou rajouter du poids sur votre bassin.
Le donkey kick
Se mettre à quatre pattes, en appui sur les genoux et sur les mains avec les bras tendus. Lever le talon en direction du plafond en gardant le genou plié à 90°. Monter le talon aussi haut que possible en faisant attention de ne pas cambrer le dos. Garder les abdominaux bien contractés pendant tout l’exercice. Expirer en montant le talon vers le plafond et inspirez à la descente.
Complexification : Vous pouvez faire cet exercice avec des poids aux chevilles.
Variante : Vous pouvez faire cet exercice en levant le genou sur le côté.
Cet article est proposé par CoolTraining, agence de coachs sportifs à Paris et partout en France.
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