{"id":486325,"date":"2024-05-28T02:18:26","date_gmt":"2024-05-28T01:18:26","guid":{"rendered":"https:\/\/www.gladiatorfit.ch\/training-guide-caf-session\/"},"modified":"2026-01-30T12:31:52","modified_gmt":"2026-01-30T11:31:52","slug":"training-guide-caf-session","status":"publish","type":"post","link":"https:\/\/www.gladiatorfit.ch\/en\/training-guide-caf-session\/","title":{"rendered":"Training guide: CAF session"},"content":{"rendered":"<div class=\"product\"><div class=\"product\">\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"486325\" class=\"elementor elementor-486325 elementor-485566\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1ebff567 bloghat elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1ebff567\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2d2603cc\" data-id=\"2d2603cc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-533c098 catblog elementor-widget elementor-widget-post-info\" data-id=\"533c098\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-8a9276a elementor-inline-item\" itemprop=\"about\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-terms\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-post-info__terms-list\">\n\t\t\t\t<span class=\"elementor-post-info__terms-list-item\">Sports tips<\/span>\t\t\t\t<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-015625f elementor-widget elementor-widget-post-info\" data-id=\"015625f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-d538334 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time> 28 May 2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5a423985 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"5a423985\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Training guide: CAF session<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7cf7e9df elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"7cf7e9df\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Targeted thigh, abdominal and gluteal training (CAF) is an essential pillar of any complete fitness routine. These three muscle groups play a crucial role in the body&#8217;s stability, strength and aesthetics. Whether you&#8217;re looking to improve your sporting performance, tone your figure or simply strengthen your health, incorporating a regular CAF session into your training program offers a host of benefits.<\/span><\/p><p><span style=\"font-weight: 400;\">Whether you&#8217;re a beginner looking to build a solid foundation or an experienced athlete looking to push your limits, discover all the tools you need to reach your fitness goals in this guide.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-554912bd articleblog elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"554912bd\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1041caf0\" data-id=\"1041caf0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d7bed59 elementor-widget elementor-widget-image\" data-id=\"d7bed59\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"450\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-1.jpeg\" class=\"attachment-large size-large wp-image-486058 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-1.jpeg 800w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-1-64x36.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-1-400x225.jpeg 400w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-1-768x432.jpeg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-1-700x394.jpeg 700w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-1-430x242.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-1-150x84.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-1-160x90.jpeg 160w\" sizes=\"(max-width: 800px) 100vw, 800px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cf88414 elementor-widget elementor-widget-heading\" data-id=\"cf88414\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The importance of CAF training<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-88ac453 elementor-widget elementor-widget-text-editor\" data-id=\"88ac453\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">CAF training is a targeted exercise program that helps you sculpt your figure and improve your athletic performance. By focusing on these three major muscle groups &#8211; thighs, abs and glutes &#8211; you&#8217;ll boost your metabolism, burn calories and gain strength and endurance.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d386f7 elementor-widget elementor-widget-heading\" data-id=\"1d386f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">The benefits of targeting thighs, abs and buttocks<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-44c2a65 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"44c2a65\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">These are the advantages of CAF practice:<\/span><\/p><ul><li><b>Harmonious muscle development:<\/b><span style=\"font-weight: 400;\">  The thighs, abdominals and glutes are important muscle groups involved in many everyday movements and in most sporting exercises. By strengthening them, you will improve your posture  <\/span><a href=\"\/?product_cat=equilibre\">\n  <span style=\"font-weight: 400;\">balance <\/span>\n<\/a><span style=\"font-weight: 400;\">and coordination.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fdfb9e8 elementor-widget elementor-widget-text-editor\" data-id=\"fdfb9e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improves posture and muscle gain:<\/b><span style=\"font-weight: 400;\">  Solid abdominal support is essential for maintaining good posture and protecting your back. CAF exercises will help you strengthen your deep muscles and improve your posture.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased strength and power:<\/b><span style=\"font-weight: 400;\"> Strong thighs and glutes will enable you to jump higher, run faster and carry heavier loads. <\/span> <\/li><\/ul><p><b>Muscle toning and definition:<\/b><span style=\"font-weight: 400;\">  CAF training is an excellent way to tone and define your muscles. You&#8217;ll sculpt a more athletic, harmonious figure.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f0ae090 elementor-widget elementor-widget-image\" data-id=\"f0ae090\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"450\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-2.jpeg\" class=\"attachment-large size-large wp-image-486051 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-2.jpeg 800w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-2-64x36.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-2-400x225.jpeg 400w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-2-768x432.jpeg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-2-700x394.jpeg 700w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-2-430x242.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-2-150x84.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-2-160x90.jpeg 160w\" sizes=\"(max-width: 800px) 100vw, 800px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3f5d4f5 elementor-widget elementor-widget-heading\" data-id=\"3f5d4f5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The different exercises for the CAF session<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf55609 elementor-widget elementor-widget-text-editor\" data-id=\"bf55609\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">To maximize the benefits of your CAF workout, it&#8217;s important to vary the exercises and target all the muscles of the thighs, abs and glutes. Here are some examples of exercises you can include in your session:<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a6e9918 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"a6e9918\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Thigh exercises<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4ead1c0 elementor-position-left elementor-vertical-align-top elementor-widget elementor-widget-image-box\" data-id=\"4ead1c0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" width=\"500\" height=\"600\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/squats-2.jpeg\" class=\"attachment-full size-full wp-image-486016 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/squats-2.jpeg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/squats-2-64x77.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/squats-2-250x300.jpeg 250w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/squats-2-430x516.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/squats-2-150x180.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/squats-2-75x90.jpeg 75w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>Squats :  <\/b><\/p><p class=\"elementor-image-box-description\">The squat is a complete exercise that works all the muscles of the thighs, glutes and lower back. Start with classic squats, then progress to more difficult variations such as Bulgarian or sumo squats.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4d02bd8 elementor-position-left elementor-vertical-align-top elementor-widget elementor-widget-image-box\" data-id=\"4d02bd8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"600\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/squats-2-1.jpeg\" class=\"attachment-full size-full wp-image-486009 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/squats-2-1.jpeg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/squats-2-1-64x77.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/squats-2-1-250x300.jpeg 250w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/squats-2-1-430x516.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/squats-2-1-150x180.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/squats-2-1-75x90.jpeg 75w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>Slots :  <\/b><\/p><p class=\"elementor-image-box-description\">Lunges are an excellent exercise for toning the thighs and glutes. They also improve balance and coordination. Start with forward lunges, then vary by doing side lunges or back lunges.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d1bbd44 elementor-position-left elementor-vertical-align-top elementor-widget elementor-widget-image-box\" data-id=\"d1bbd44\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-benefits-2.jpeg\" class=\"attachment-full size-full wp-image-486023 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-benefits-2.jpeg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-benefits-2-300x300.jpeg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-benefits-2-64x64.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-benefits-2-150x150.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-benefits-2-430x430.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-benefits-2-90x90.jpeg 90w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>Leg extensions :  <\/b><\/p><p class=\"elementor-image-box-description\">This exercise isolates the quadriceps, the muscles at the front of the thighs. Lie on your back, legs straight. Lift your legs towards the ceiling, contracting your quadriceps.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7254002 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"7254002\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Abdominal exercises<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb44775 elementor-position-left elementor-vertical-align-top elementor-widget elementor-widget-image-box\" data-id=\"bb44775\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"600\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/plank-2.jpeg\" class=\"attachment-full size-full wp-image-486002 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/plank-2.jpeg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/plank-2-64x77.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/plank-2-250x300.jpeg 250w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/plank-2-430x516.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/plank-2-150x180.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/plank-2-75x90.jpeg 75w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>Board:  <\/b><\/p><p class=\"elementor-image-box-description\">The plank is a static exercise that strengthens all the abdominal muscles. Hold yourself in a push-up position, elbows on the floor and body sheathed. Start by holding for a few seconds, then gradually increase the duration of the plank.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab87520 elementor-position-left elementor-vertical-align-top elementor-widget elementor-widget-image-box\" data-id=\"ab87520\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"600\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/crunches-2.jpeg\" class=\"attachment-full size-full wp-image-485995 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/crunches-2.jpeg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/crunches-2-64x77.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/crunches-2-250x300.jpeg 250w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/crunches-2-430x516.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/crunches-2-150x180.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/crunches-2-75x90.jpeg 75w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>Crunch:  <\/b><\/p><p class=\"elementor-image-box-description\">The crunch is a classic exercise for working the upper abdominal muscles. Lie on your back, knees bent and feet on the floor. Bring your torso towards your knees, contracting your abdominal muscles.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-06290b1 elementor-position-left elementor-vertical-align-top elementor-widget elementor-widget-image-box\" data-id=\"06290b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"600\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/mountain-climber-2.jpeg\" class=\"attachment-full size-full wp-image-485988 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/mountain-climber-2.jpeg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/mountain-climber-2-64x77.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/mountain-climber-2-250x300.jpeg 250w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/mountain-climber-2-430x516.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/mountain-climber-2-150x180.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/mountain-climber-2-75x90.jpeg 75w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>Mountain Climbers :<\/b><\/p><p class=\"elementor-image-box-description\">This cardio exercise works the abdominal and leg muscles at the same time. Get into a plank position, then bring one knee towards your chest, contracting your abdominal muscles. Alternate legs in rhythm.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ac76f65 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"ac76f65\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Abdominal exercises<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18a615d elementor-position-left elementor-vertical-align-top elementor-widget elementor-widget-image-box\" data-id=\"18a615d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"600\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/glute-bridges-2.jpeg\" class=\"attachment-full size-full wp-image-485980 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/glute-bridges-2.jpeg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/glute-bridges-2-64x77.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/glute-bridges-2-250x300.jpeg 250w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/glute-bridges-2-430x516.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/glute-bridges-2-150x180.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/glute-bridges-2-75x90.jpeg 75w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>Buttock bridge :<\/b><\/p><p class=\"elementor-image-box-description\">The gluteal bridge is a simple and effective exercise for toning the glutes. Lie on your back, knees bent and feet on the floor. Lift your hips off the ground by contracting your buttocks.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6d9ee3c elementor-position-left elementor-vertical-align-top elementor-widget elementor-widget-image-box\" data-id=\"6d9ee3c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"600\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/sumo-squat-2.jpeg\" class=\"attachment-full size-full wp-image-485973 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/sumo-squat-2.jpeg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/sumo-squat-2-64x77.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/sumo-squat-2-250x300.jpeg 250w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/sumo-squat-2-430x516.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/sumo-squat-2-150x180.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/sumo-squat-2-75x90.jpeg 75w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>Squat sumo :  <\/b><\/p><p class=\"elementor-image-box-description\">The sumo squat is a variation on the classic squat that targets the glutes. Place your feet wider than shoulder-width apart and point your toes outwards. Lower down as if you were going to sit on a chair, then raise up, contracting your buttocks.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb07c55 elementor-position-left elementor-vertical-align-top elementor-widget elementor-widget-image-box\" data-id=\"bb07c55\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"600\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/split-squat-2.jpeg\" class=\"attachment-full size-full wp-image-485966 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/split-squat-2.jpeg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/split-squat-2-64x77.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/split-squat-2-250x300.jpeg 250w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/split-squat-2-430x516.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/split-squat-2-150x180.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/split-squat-2-75x90.jpeg 75w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-title\"><b>Bulgarian clefts:  <\/b><\/p><p class=\"elementor-image-box-description\">  Bulgarian lunges are a unilateral exercise that works each buttock in isolation. Stand in front of a bench or chair, place one foot on the bench behind you and bend the other knee until your front knee is at right angles. Pull up by contracting the buttocks of the front leg.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-48354cb elementor-widget elementor-widget-heading\" data-id=\"48354cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Planning your CAF session<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9166213 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"9166213\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Optimum duration and frequency<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-620c3a3 elementor-widget elementor-widget-text-editor\" data-id=\"620c3a3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">The duration and frequency of your CAF training sessions depend on your fitness level and your goals. In general, we recommend training 2 to 3 times a week for 30 to 45 minutes per session. You can also incorporate CAF exercises into other workouts, such as cardio or HIIT.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cee7047 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"cee7047\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Warm-up and cool-down<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2bd109a elementor-widget elementor-widget-text-editor\" data-id=\"2bd109a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">It&#8217;s important to warm up well before starting your CAF training. This will prepare your muscles and prevent injury. Start with 5 to 10 minutes of light cardio, followed by some dynamic stretching. Then, at the end of the session, take time to recover. Rest and drink plenty of water to keep your body well hydrated. You can also do some static stretching to relieve your muscles.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7cf6095 elementor-widget elementor-widget-image\" data-id=\"7cf6095\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"448\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF.jpeg\" class=\"attachment-large size-large wp-image-486065 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF.jpeg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-64x36.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-400x224.jpeg 400w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-768x430.jpeg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-700x392.jpeg 700w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-860x482.jpeg 860w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-430x241.jpeg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-150x84.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2024\/05\/CAF-161x90.jpeg 161w\" sizes=\"(max-width: 800px) 100vw, 800px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d19bbe5 elementor-widget elementor-widget-heading\" data-id=\"d19bbe5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Tips for maximizing the results of your training<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1deb731 elementor-widget elementor-widget-text-editor\" data-id=\"1deb731\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Here are 10 tips to help you reach your CAF training goals:<\/span><\/p><ol><li><b>  Set yourself clear, precise goals.<\/b><span style=\"font-weight: 400;\">  What results do you expect from your CAF training? Lose weight, gain muscle, improve your sporting performance? Setting clear goals will help you stay motivated and track your progress.<\/span><\/li><li><b>  Eat a healthy, balanced diet.<\/b><span style=\"font-weight: 400;\">  Nutrition plays a crucial role in the results of your training. Choose foods rich in essential nutrients to provide your body with the energy it needs to grow and recover. Don&#8217;t forget fruits, vegetables, whole grains, lean protein sources and good fats.<\/span><\/li><li><b>  Keep yourself sufficiently hydrated.<\/b><span style=\"font-weight: 400;\">  It&#8217;s essential to drink plenty of water before, during and after your workout to keep your body hydrated and optimize its performance.<\/span><\/li><li><b>  Vary your exercises.<\/b><span style=\"font-weight: 400;\">  Don&#8217;t always do the same workout routine. Vary the exercises to target all the muscles of the thighs, abs and glutes and to avoid boredom.<\/span><\/li><li><b>  Gradually increase intensity.<\/b><span style=\"font-weight: 400;\">  As you progress, gradually increase the intensity of your workouts to keep stimulating your muscles and getting results. You can add the number of reps, sets or weight of the loads.<\/span><\/li><li><b>  Take time to recover.<\/b><span style=\"font-weight: 400;\">  Recovery is essential for your muscles to rebuild and strengthen. Give yourself plenty of rest between workouts, and don&#8217;t hesitate to include active recovery sessions, such as yoga or  <\/span><a href=\"https:\/\/www.gladiatorfit.ch\/en\/product-category\/sports-2\/other-sports\/swimming\/\">\n  <span style=\"font-weight: 400;\">swimming<\/span>\n<\/a><span style=\"font-weight: 400;\">.<\/span><\/li><li><b>  Consult a healthcare professional.<\/b><span style=\"font-weight: 400;\">  If you&#8217;re a beginner or have health problems, consult a health professional before starting a CAF training program. He can advise you on the exercises best suited to your needs and goals.<\/span><\/li><li><b>  Be patient and persistent.<\/b><span style=\"font-weight: 400;\">  Results don&#8217;t appear overnight. Be patient, persevere and keep training regularly to achieve your goals.<\/span><\/li><li><b>  Get motivated!<\/b><span style=\"font-weight: 400;\">  Training should be enjoyable and motivating. Don&#8217;t hesitate to set yourself challenges, train with a friend or listen to music to motivate you.<\/span><\/li><li><b>  Celebrate your progress.<\/b><span style=\"font-weight: 400;\">  Don&#8217;t forget to celebrate your progress, no matter how small. This will keep you motivated and on track towards your goals.<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">By following these tips, you&#8217;ll maximize the results of your CAF training and achieve the figure and fitness you desire. Don&#8217;t forget that the key to success lies in consistency, perseverance and a positive approach!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4d3b5fa elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4d3b5fa\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-59fb5c4\" data-id=\"59fb5c4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-21c9fd6f elementor-section-content-middle elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"21c9fd6f\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;stretch_section&quot;:&quot;section-stretched&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-661fc0a1\" data-id=\"661fc0a1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-a5fa268\" data-id=\"a5fa268\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Training guide: CAF session Targeted thigh, abdominal and gluteal training (CAF) is an essential pillar of any complete fitness routine. These three muscle groups play a crucial role in the body&#8217;s stability, strength and aesthetics. Whether you&#8217;re looking to improve your sporting performance, tone your figure or simply strengthen your health, incorporating a regular CAF [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":486065,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_elementor_version":"3.21.6","_elementor_pro_version":"","_elementor_css":null,"rank_math_title":"","rank_math_description":""},"categories":[1781],"tags":[],"class_list":["post-486325","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports-tips"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/486325","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/comments?post=486325"}],"version-history":[{"count":2,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/486325\/revisions"}],"predecessor-version":[{"id":873288,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/486325\/revisions\/873288"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/media\/486065"}],"wp:attachment":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/media?parent=486325"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/categories?post=486325"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/tags?post=486325"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}