What are hypopressive exercises
They are a type of exercise based on performing postures, techniques and movements whose purpose is to work the body by reducing the pressure in the thoracic, abdominal and pelvic cavities that other types of training exert on them.
It is common to confuse hypopressives with Kegel exercises, but they are not the same. Kegel exercises are a type of hypopressive , probably the best known. Its main purpose is to strengthen the pelvic floor . But there are other types of hypopressives . Among them, hypopressive abdominal exercises stand out. These were created by M. Caufriez, who investigated how to work the abdominal area without weakening the pelvic floor, since the traditional exercises popular at that time caused this side effect.
What are hypopressive exercises
Benefits of hypopressive exercises
There are different types of hypopressives and each one provides specific benefits to the body. But they all have something in common; protection of the pelvic floor . Kegel exercises, in fact, have the main benefit of strengthening it. In the case of hypopressive abdominal exercises, these provide strengthening of the core both aesthetically and functionally. The goal of many women who practice hypopressive exercises regularly.
In addition, they contribute to achieving an evident postural improvement . In fact, they are often practiced in order to achieve optimal postural correction. This is key to avoiding joint and muscle discomfort and pain that affects quality of life. Also to reduce the risk of injury when practicing other sports or physical exercise disciplines. And for a straighter bearing, which on an aesthetic level will make you look and be seen better.
Why do hypopressive exercises at home
- You will improve your core.
- You’ll say goodbye to your belly and hello to sexy abs.
- You will take care of and strengthen your pelvic floor to avoid incontinence problems and pain during intercourse, among other benefits.
- You will improve your posture to avoid discomfort and reduce the risk of injury.
- You will reduce the contour of your waist, making it look more refined.
- You will strengthen and tone different muscle groups , mainly in the abdominal area.
- You will obtain a physical improvement that will help you improve your sports performance and your quality of life.
- You will enjoy greater lung capacity and better breathing control.
- You will activate blood circulation, reducing the heaviness of your legs.
- You will improve the movement of liquids in your body to avoid retention.
- You will speed up your recovery after childbirth if you are in that vital stage.
- You will feel a clear reduction in your stress levels and it will help you combat anxiety if you suffer from this problem.
What you should keep in mind before doing hypopressive exercises at home
Keep proper posture in mind at all times
It is essential to obtain the results you want and achieve your goals. Therefore, before starting a hypopressive exercise table, review what movements you will have to do, what the appropriate posture is and how to perform the technique well . Do not panic. They are very easy! And, furthermore, we are going to tell you exactly all the steps to take so that your exercise routine allows you to make the most of the benefits of hypopressives.
When to do your exercise routine
Avoid doing them at night , before going to bed. It is best to run these at other times of the day. Also avoid doing them after meals . This way you will continue to move your muscles while living a normal life, and that will help you improve the achievements obtained during the work session.
Who should not do hypopressive exercises
Hypopressives for women are not convenient during pregnancy, unless your gynecologist advises it. And in the postpartum period, hypopressive abdominal exercises until 6 weeks after delivery or until the date indicated by your gynecologist as appropriate.
They are also not advisable for those who suffer from hypertension . The reason? The breathing techniques that accompany the movements and postures when doing hypopressives include respiratory apneas . These can be counterproductive in people with hypertension problems.
Find a suitable place to perform a hypopressive exercise table
From being a space that allows you to work on different movements comfortably and safely. It is recommended that the temperature not be excessively high or abnormally low.
Most effective hypopressive abdominal exercises for beginners, what they are and how to do them
Perform this table of hypopressive exercises and establish a physical exercise routine that allows you to take advantage of its benefits effectively.
How to breathe when doing hypopressives
- Take a deep breath, filling your lungs in one go.
- Hold the breath for 10 seconds inside your lungs.
- Release all the air.
- Stay a few seconds in apnea before taking another breath.
- Press your abdomen inward while you are in apnea and at the same time separate your ribs so that the diaphragm works.
Hypopressive abdominal exercises with tailor-style technique
- Sit on the floor with your legs crossed and your back straight while stretching.
- Stretch your throat so high that it touches your chin.
- Keep your spine straight throughout the exercise.
- Place your arms on your hips. Apply the breathing technique already mentioned to work the diaphragm and reinforce elongation.
- Maintain posture and respiratory apnea as long as you can.
How to do standing hypopressive abs
- Stand with your feet parallel
- Bend your knees.
- Put your hands on your knees.
- Bring your chin closer to your neck while letting your body weight fall onto your feet.
- Breathe with the technique and times already indicated to open the ribs as much as possible.
This is how hypopressive abdominal exercises are done upwards
- Lie face up on the floor.
- Bend your knees slightly, place your heels on the floor and keep the rest of your foot elevated.
- Place your arms bent, looking up and over your abdominal area.
- Perform self-extension and in that position execute the respiratory technique already learned.
Hypopressive abdominal crunches on knees, how to do them
- Get on your knees in self-elongation.
- Lean your body weight forward, keeping your feet touching the floor.
- Place your hands at knee level with palms facing down.
- Rotate your shoulders forward.
- Perform the breathing and apnea technique.
Abdominal hypopressive exercises with forward leg
- Stand up, put one leg forward and gently lean your trunk forward.
- Support your body weight on your front leg and stretch your back.
- Raise your arms in extension with the axis of the body, exerting force in the direction of the sky.
- Maintain the posture by executing the breathing technique already learned.
Now that you know how to do hypopressive exercises at home and the benefits they provide, you only have to decide when to include them in your care and training routine. Your body will thank you.
Leave a Reply