Hypopressive abdominal exercises were developed by doctor Marcel Caufriez, who discovered that sometimes traditional sit-ups could cause incontinence problems or sexual dysfunction. Therefore, he proposed to reduce pressure in the abdomen to increase tone and strengthen core muscles. The end goal is the same as standard crunches: reduce belly fat. Here we are going to show you how they can help you and We will recommend 10 Hypopressive exercises to do at home.
Before starting any Hypopressive abdominal chart, you must Take care of your posture and breathing. Hypopressive exercises, which you can do at home, use breathing as a fundamental basis to strengthen the abdominal area. Additionally, if you use your diaphragm during these exercises, you will reduce the possibility of suffering from hernias.
How to breathe in Hypopressive abdominal exercises
In the hypopressive exercises, the abdomen is strengthened by diaphragmatic breathing. In all of them, you must inhale through the nose and exhale through the mouth calmly to control the diaphragm. The combination of diaphragmatic breathing and apnea helps achieve this effect. Apnea consists of holding your breath during hypopressive exercises to tone the abdominals and lift the internal organs. Thus, you will contract the pelvic floor muscle and reduce the pressure.
Once you master this technique, you can use it for different movements that will strengthen your abdomen, pelvic area and perineum.
Advantages of hypopressive abdominal exercises
This type of low-pressure exercise will offer you many advantages:
- Prolapse prevention. With a hypopressive exercise routine, you will improve respiratory function. With this, you will be able to exercise after childbirth without fear of suffering from uterine prostasis.
- Reduces waist line. If you are trying to lose weight, exercises can also be useful because you will reduce waist size. Of course, accompany them with a balanced diet.
- They prevent incontinence. A routine of hypopressive exercises at home will help you prevent leaks and urinary incontinence.
- They improve posture. Thanks to the help you provide to the postural muscles, you avoid the appearance of hernias.
- Sexual performance and function. Training with hypopressive exercises improves muscle tone in the vaginal area and promotes greater sexual pleasure.
Hypopressive abdominal exercise routine
1. Tone the abdomen
Standing with your feet parallel, bend your knees and place your hands on them. Tuck your chin towards your neck and let the weight of your body fall on your feet. Breathe deeply to open your chest. Between inhalation and exhalation, hold your breath for about 10 seconds.
2. Automatic elongation
With your body straight and your feet parallel and aligned with your hips, raise your arms above your head and try to grow your body. Thus, your abdomen will contract.
3. Recovery
Sitting or standing with your spine straight, pull your arms down to activate the serratus muscles on the sides of your chest. You will help reduce pressure on the joints.
4. Pelvic tilt
From the same position as the previous exercise, push your arms to the sides and lean forward from the hips. Inhale and exhale twice. On the third, remove as much air as possible from the lungs and hold your breath to enter the state of apnea.
5. Hypopressive abdominal plank exercise
Move forward on all fours, supporting your body on the floor with your forearms and the tips of your toes. The elbows must be parallel to the shoulders and the back relaxed. This exercise increases muscle fibers and improves endurance.
6.Taylor
If you sit on the floor with your legs bent, your back straight, and place your arms on your hips, this exercise will help you work your abs. It is indicated to tone the body after the relaxing effects of pregnancy and childbirth.
7. Hypopressive breathing
In this exercise, you will improve your abs thanks to hypopressive breathing. Lie on your back, bend your knees and have your heels rest on the floor, while the rest of the foot is raised. Flex your arms and place them at stomach level.
8. Crunches with one leg forward
With one leg in front and your trunk leaning forward, keep your body weight in the front and stretch the back. Then, raise your arms up to maximum extension and push vertically. At that moment, you must perform breathing and apnea.
9. Knee Crunches
Sitting on your knees, lean your body weight forward but without lifting your feet off the ground. Place your hands on your knees with your palms facing down and roll your shoulders forward, keeping your back straight.
10. Knee squats
Lying on your back with your knees bent and heels on the floor, lengthen your spine and place your chin on your chest. Then, flex your arms and place them at shoulder height with your palms facing up.
The hypopressive abdominal exercises are the best method to strengthen the abdomen when it creates great pressure on the pelvic floor. In addition, they also improve the performance of other areas of the body. If you are busy and short on time, hypopressive abdominal exercisess are an excellent way to get in shape. Plan your hypopressive abs chart and get to work!
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