{"id":1630268,"date":"2021-02-17T14:50:02","date_gmt":"2021-02-17T14:50:02","guid":{"rendered":"https:\/\/www.myzen.tv\/programs\/%types_program%s\/8804-entrainement-de-pilates-avec-ballon-s01-e05\/"},"modified":"2026-01-25T07:06:05","modified_gmt":"2026-01-25T07:06:05","slug":"8804-hanches-et-colonne-vertebrale-s00-e05","status":"publish","type":"program","link":"https:\/\/www.myzen.tv\/fr\/program\/episode\/8804-hanches-et-colonne-vertebrale-s00-e05","title":{"rendered":"Hanches et colonne vert\u00e9brale"},"content":{"rendered":"<p>Dans cet \u00e9pisode, nous commencerons par vous montrer l\u2019exercice d\u2019\u00e9tirement des lombaires qui nous permettra d\u2019augmenter la longueur et la flexibilit\u00e9 de notre colonne vert\u00e9brale. Nous encha\u00eenerons avec un exercice de gainage lat\u00e9ral et d\u2019inclinaison lat\u00e9rale en position assise pour renforcer et \u00e9tire nos hanches. Puis nous ferons un exercice assis pour mobiliser la colonne vert\u00e9brale.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dans cet \u00e9pisode, nous ferons des exercices pour travailler nos hanches et notre colonne vert\u00e9brale.<\/p>\n","protected":false},"featured_media":1649890,"parent":0,"menu_order":0,"template":"","format":"standard","meta":{"episode_type":"","audio_file":"","cover_image":"","cover_image_id":"","duration":"00:05:00","filesize":"","date_recorded":"","explicit":"","block":"","itunes_episode_number":"","itunes_title":"","itunes_season_number":"","itunes_episode_type":"","filesize_raw":""},"program_type":[32],"group":[268],"d_category":[1177],"genre":[1372],"class_list":["post-1630268","program","type-program","status-publish","format-standard","has-post-thumbnail","hentry","program_type-episode","group-fitness-yoga","d_category-body-and-soul","genre-do-it-yourself"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hanches et colonne vert\u00e9brale - 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