{"id":115939,"date":"2026-07-13T05:00:00","date_gmt":"2026-07-13T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=115939"},"modified":"2026-08-21T16:50:34","modified_gmt":"2026-08-21T14:50:34","slug":"entrainement-de-force-du-tronc-de-15-minutes","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-du-tronc-de-15-minutes\/","title":{"rendered":"Entra\u00eenement de la semaine : entra\u00eenement de force du tronc de 15 minutes"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>TOUS NIVEAUX <\/strong>\/ entra\u00eenement de renforcement du tronc \/ 15 minutes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00c9quipement : <\/strong>banc \u00e0 hyperextensions, station \u00e0 poulies, m\u00e9decine-ball et disque de poids<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Des abdos visibles, c\u2019est bien. Mais un tronc solide va bien au-del\u00e0 de l\u2019esth\u00e9tique. <strong>Il soutient ta posture, am\u00e9liore tes mouvements et prot\u00e8ge le bas du dos aussi bien \u00e0 l\u2019entra\u00eenement que dans la vie quotidienne.<\/strong> Que tu fasses de la musculation, de la course \u00e0 pied ou que tu passes tes journ\u00e9es assis \u00e0 un bureau, ton tronc est constamment sollicit\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Travaillons sa force avec cet entra\u00eenement de renforcement du tronc. Il se compose de <strong>4 exercices<\/strong>, avec <strong>12 r\u00e9p\u00e9titions<\/strong> chacun, \u00e0 r\u00e9aliser sur <strong>3 s\u00e9ries.<\/strong> Garde des temps de repos minimaux entre les mouvements et <strong>repose-toi 1 minute entre chaque s\u00e9rie<\/strong>. Au total, cet entra\u00eenement te prendra environ <strong>15 minutes<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Hyperextensions<\/li>\n\n\n\n<li>Pallof press<\/li>\n\n\n\n<li>Russian twists avec m\u00e9decine-ball<\/li>\n\n\n\n<li>Crunch lest\u00e9<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pr\u00eat \u00e0 renforcer ton tronc ? C\u2019est parti !!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/trial.evofitness.eu\/ch\/?lang=fr&amp;utm_source=website&amp;utm_medium=blog-banner&amp;utm_campaign=trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr.png\" alt=\"evo at trial cta 1day blog male fr\" class=\"wp-image-114632\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Mise en place de l\u2019entrainement<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 exercices<\/li>\n\n\n\n<li>12 r\u00e9p\u00e9titions<\/li>\n\n\n\n<li>3 s\u00e9ries<\/li>\n\n\n\n<li>1 minute de repos entre les s\u00e9ries<\/li>\n\n\n\n<li>15 minutes<\/li>\n\n\n\n<li>\u00c9quipement : banc \u00e0 hyperextensions, station \u00e0 poulies, m\u00e9decine-ball et disque de poids<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Liste des exercices de l\u2019entra\u00eenement<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3 <\/strong><strong>s\u00e9ries<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 \u2013 HYPEREXTENSIONS<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>12 r\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Allonge-toi face contre le banc, en pla\u00e7ant tes chevilles sous les supports. Garde le corps bien droit et croise les doigts derri\u00e8re la t\u00eate.<\/li>\n\n\n\n<li>Penche-toi lentement vers l\u2019avant aussi loin que possible tout en gardant le dos plat. Continue jusqu\u2019\u00e0 sentir l\u2019\u00e9tirement dans les ischio-jambiers.<\/li>\n\n\n\n<li>Remonte lentement le torse jusqu\u2019\u00e0 la position de d\u00e9part.<\/li>\n\n\n\n<li>R\u00e9p\u00e8te.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\n  <iframe src=\"https:\/\/www.youtube.com\/embed\/fgVEmtdw-0M?si=jsCinXbeCpgfECyq\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen=\"\" loading=\"lazy\" style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\"> \n\n  <\/iframe> \n\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; PALLOF PRESS<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>12 r\u00e9p\u00e9titions de chaque c\u00f4t\u00e9<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place-toi de c\u00f4t\u00e9 face \u00e0 une station \u00e0 poulies, en tenant la poign\u00e9e \u00e0 deux mains \u00e0 hauteur de poitrine.<\/li>\n\n\n\n<li>\u00c9loigne-toi l\u00e9g\u00e8rement pour cr\u00e9er de la tension et positionne la poign\u00e9e devant ta poitrine.<\/li>\n\n\n\n<li>Pousse les bras droit devant toi tout en r\u00e9sistant \u00e0 toute rotation du tronc.<\/li>\n\n\n\n<li>Ram\u00e8ne la poign\u00e9e lentement vers toi et r\u00e9p\u00e8te.<\/li>\n\n\n\n<li>Change de c\u00f4t\u00e9.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\n  <iframe src=\"https:\/\/www.youtube.com\/embed\/XVKItQIgO2M?si=eU5GjyJq-zfurImp\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen=\"\" loading=\"lazy\" style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\"> \n\n  <\/iframe> \n\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; Russian twist avec m\u00e9decine-ball<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>12 r\u00e9p\u00e9titions de chaque c\u00f4t\u00e9<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Assieds-toi au sol avec les genoux pli\u00e9s et les talons l\u00e9g\u00e8rement en contact avec le sol.<\/li>\n\n\n\n<li>Tiens la m\u00e9decine-ball pr\u00e8s de la poitrine et penche l\u00e9g\u00e8rement le buste vers l\u2019arri\u00e8re pour engager le tronc.<\/li>\n\n\n\n<li>Fais pivoter le torse d\u2019un c\u00f4t\u00e9 en amenant le ballon pr\u00e8s de la hanche, puis tourne de l\u2019autre c\u00f4t\u00e9.<\/li>\n\n\n\n<li>R\u00e9p\u00e8te en gardant un mouvement fluide et contr\u00f4l\u00e9.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\n  <iframe src=\"https:\/\/www.youtube.com\/embed\/OxC9OdiNyCA?si=ZKoCYRrKV7oJGWgi\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen=\"\" loading=\"lazy\" style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\"> \n\n  <\/iframe> \n\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 \u2013 Crunch lest\u00e9<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>12 r<\/strong><strong>\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Allonge-toi sur le dos en tenant un disque contre la poitrine.<\/li>\n\n\n\n<li>Garde les pieds \u00e0 plat au sol et les genoux pli\u00e9s.<\/li>\n\n\n\n<li>D\u00e9colle les \u00e9paules du sol en contractant les abdominaux.<\/li>\n\n\n\n<li>Marque une courte pause en haut du mouvement, puis redescends lentement avec contr\u00f4le.<\/li>\n\n\n\n<li>R\u00e9p\u00e8te.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\n  <iframe src=\"https:\/\/www.youtube.com\/embed\/HK8D3t78PpA?si=jgpl-RHW8aWB0Fzh\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen=\"\" loading=\"lazy\" style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\"> \n\n  <\/iframe> \n\n<\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Tu as termin\u00e9 cet entra\u00eenement de renforcement du tronc ? Essaie-en un autre ci-dessous.<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/35-min-hybrid-conditioning-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entrainement\u00a0de\u00a0conditionnement\u00a0hybride de 35\u00a0minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-du-bas-du-corps-de-35-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement du bas du corps de 35 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-renforcement-en-intervalles-40-20\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de renforcement en intervalles 40\/20<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-superset-biceps-triceps-40-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement superset biceps et triceps de 40 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-hybride-amrap-de-45-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement hybride AMRAP\u00a0de 45 min<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-metabolique-de-force-300-repetitions\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement m\u00e9tabolique de force 300 r\u00e9p\u00e9titions<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-poitrine-et-dos-en-supersets-de-30minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement poitrine et dos en supersets\u00a0de 30 minute<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-du-haut-du-corps-a-la-smith-machine-de-25-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement du haut du corps \u00e0 la Smith machine de 25 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-pyramidal-kettlebell-de-30-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement pyramidal kettlebell\u00a0de 30 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-epaules-et-jambes-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement \u00e9paules et jambes de 20 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-du-haut-du-corps-de-30minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force du haut du corps\u00a0de 30 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-unilateral-pour-le-dos-de-30-munutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement unilat\u00e9ral pour le dos de 30 minutes<\/a>\u00a0<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/fr\/abonnements\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr.png\" alt=\"evo ch standard sales campaign blog fr\" class=\"wp-image-114618\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>TOUS NIVEAUX \/ entra\u00eenement de renforcement du tronc \/ 15 minutes \u00c9quipement : banc \u00e0 hyperextensions, station \u00e0 poulies, m\u00e9decine-ball&#8230;<\/p>\n","protected":false},"author":5,"featured_media":115861,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_titles_title":"Entra\u00eenement de force du tronc de 15 minutes | %%sitetitle%%","_seopress_titles_desc":"Les abdos, c\u2019est bien, mais un tronc solide va encore plus loin. Renforce-le avec cet entra\u00eenement de force du tronc de 15 minutes.","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"1690","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"entra\u00eenement de force du tronc","footnotes":""},"categories":[1690],"tags":[1664,2208,2326,2396,3293],"class_list":["post-115939","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bouge","tag-entrainement","tag-entrainement-du-tronc","tag-entrainement-de-la-semaine","tag-edls","tag-entrainement-de-force-du-tronc"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115939","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/comments?post=115939"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115939\/revisions"}],"predecessor-version":[{"id":115941,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115939\/revisions\/115941"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media\/115861"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media?parent=115939"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/categories?post=115939"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/tags?post=115939"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}