Hypopressive abs They initially emerged as a program of postpartum exercise to tone the pelvic floor and strengthen structures and organs that may have weakened during pregnancy and childbirth. The great value of this technique is that it allows working the abdominal muscles and perineum without creating a strain. excessive pressure over the abdominal area, thus reducing the risk of urinary incontinence, prolapses, and lower back pain. Initially, they were used especially to help structures recover from the often traumatic experience of childbirth.
It consists of sets of postural and breathing exercises These exercises, through controlled breathing and diaphragm movement, lift the internal organs (uterus, bladder, and intestines) and reflexively activate the deep abdominal and pelvic floor muscles. This type of exercise, in addition to correct posture (for example, the lumbar hyperlordosis that occurs with pregnancy), places the spine in a more neutral position without increasing abdominal pressure, works the muscles of the shoulder girdle and reduces tension of the lower abdomen. In many people, a protruding or sagging belly is related to postural problems more than with excess fat.
Hypopressive breathing is performed in expiratory apneaThis stimulates the opening of the ribs, the so-called diaphragmatic aspiration, and abdominal absorption, which causes a reflex activation of the deep muscles without the need for sudden movements.
Origin of the hypopressive method and difference with traditional abdominal exercises
The concept of Hipopressive abs and its different variants is the result of research by the Belgian doctor Marcel caufriezA specialist in motor skills and rehabilitation, she observed that, based on her observations of women in postpartum recovery, the traditional abdominals (crunches, sit-ups, and other "hyperpressive" exercises) could increase intra-abdominal pressure and worsen incontinence problems, sexual dysfunctions or prolapses in certain people.
As an alternative, he developed the hypopressive abdominal gymnasticsThis program utilizes three main groups of exercises: hypopressive gymnastics, diaphragmatic aspiration, and tension transfer. Tension transfer refers to postural and muscle activation strategies that redistribute intra-abdominal pressure to supporting muscle chains, thus protecting the perineum. The goal is reduce intra-abdominal pressure While performing the exercise, protecting the pelvic organs and generating a reflexive and automatic contraction of the pelvic floor and abdominal girdle.
Unlike classic abdominal exercises, in which there is a large spine flexion And with increased pressure towards the front and down of the abdomen, hypopressive exercises work from postures that promote axial elongation (spinal lengthening), respiratory control, and activation of the deep stabilizing muscles. In this way, stress on the perineum is reduced and the risk of [unclear - possibly "injury" or "strain"]. hernias, incontinence or lumbar strain when performed under proper supervision.
What exactly are hypopressive abdominal exercises?
Hypopressive abdominals are a series of rhythmic, postural and sequential exercises that combine static or dynamic positions with specific breathing techniques. They belong to a type of training of Low impact which focuses on the musculature of core: deep abdominal girdle, diaphragm and pelvic floor.
Hypopressive techniques are based on different activation postures (standing, sitting, lying down or on all fours) that seek, among other effects, the diaphragm relaxation and the contraction of anterior dentate musclein addition to activating the stabilizing muscles of the spine. This can reduce tension in the abdominal belt and the perineum, while also improving body alignment.
By adopting these postures and maintaining them for a few Hold this position with the handles raised for 20–25 seconds Each one (in the original plan 25 seconds were proposed), very positive results are obtained, with a involuntary contraction of the abdominal and pelvic floor muscles. Internally, when performed correctly, the pelvic organs and muscles are lifted, intra-abdominal pressure decreases, and the activity of the abdominal and pelvic floor muscles increases. core in an isometric manner (there is muscle contraction without evident movement).
Hypopressive exercises are a very versatile method used in postural rehabilitation, physiotherapy, postpartum recovery and also as a complement in the training of athletes who wish to improve their stability and performance without overloading the lumbar region.
How to perform hypopressive abdominal exercises step by step
To perform hypopressive exercises correctly, it is essential to respect two technical pillars: one proper starting position and control of the diaphragmatic breathing with apneaFor this reason, it is always recommended to learn with the guidance of a professional trained in hypopressive abdominal exercises, at least in the first few sessions.
La starting position It should promote spinal elongation and gentle activation of the postural muscles. It can be:
- Standing with the body slightly inclined forwards, knees bent and hands resting on the thighs.
- Lying on your back, with your legs bent and your arms at your sides.
- Sitting in a chair, with feet on the ground and spine elongated.
- In a quadruped position (on all fours), with hands under shoulders and knees under hips.
- Stand with your spine straight, feet hip-width apart, and palms facing forward.
For good execution of hypopressive abdominal exercisesWe must coordinate posture with diaphragmatic breathing and apnea:
- Inhale deeply through your nose, noticing how your ribs expand.
- Exhale calmly through your mouth, emptying your lungs almost completely.
- When there is no more air left, block the air intake (mouth and nose closed) and make the gesture of "wanting to inhale" without the air entering.
- At that moment, the diaphragmatic aspirationThe ribs open, the diaphragm rises, and the abdomen draws inwards.
Apnea consists of hold your breath While maintaining that rib cage opening and abdominal suction, which strengthens both the deep abdominal muscles and the pelvic floor and it helps to lift the internal organs. The perfect execution would be to inhale and release the air completely, until the abdomen begins to contract on its own, drawing the muscles inwards as if the navel wanted to touch the back.
It is recommended to maintain this contraction for a few Hold this position with the handles raised for 10–20 seconds At first, gradually increase the time, always respecting your personal sensations and without forcing anything. After the apnea, pause, then... fill the lungs again Exhale deeply and return to normal breathing before repeating the cycle. The key is not just holding your breath longer, but maintaining good posture and deep, controlled activation.
Overall benefits of hypopressive abdominal exercises
Hypopressive abdominal exercises are becoming increasingly popular because they offer benefits that go far beyond aesthetics or to have a flat stomach. In fact, this technique can affect posture, breathing, pelvic floor function, and spinal stability, helping to prevent and improve multiple discomforts.
Is particularly useful exercises To address urinary, digestive, and vascular problems, as well as to reduce risks associated with poorly executed or excessively repeated traditional abdominal exercises. Regardless of the method's popularity or current trends, it's important to perform these exercises because they fit your needs and goals, not just because they're fashionable.
Among the most notable benefits are:
- They strengthen the deep abdomen
They work the transverse abdominis and other deep muscles, which helps to reduce waist circumference, improve support of the lumbar region and provide greater stability to the trunk. - They improve posture and normalize muscle tension.
By activating postural muscles and lengthening the spine, they contribute to align the spinethe pelvis, shoulders, and neck. This helps correct imbalances, hyperlordosis, and other postural problems that cause pain or fatigue. - They prevent and improve urinary incontinence
Strengthening the pelvic floor reduces the risk of urinary and fecal incontinenceThis is especially important for women after pregnancy and for people with pelvic floor weakness. Improved muscle control allows for better urine retention and more efficient bowel movements. - They help in postpartum recovery
They favor the recovery of abdominal and pelvic tone After childbirth, they help improve abdominal diastasis (separation of the rectus abdominis muscles) and reduce the feeling of pelvic heaviness, provided they are introduced at the right time and under professional supervision. - Prevention of prolapse and hernias
By decreasing intra-abdominal downward pressure, they help prevent pelvic organ prolapse (such as uterine descent) and reduce the risk of inguinal, femoral, abdominal and vaginal hernias. - They improve respiratory and cardiorespiratory function
Regular practice of diaphragmatic breathing increases lung capacityIt optimizes diaphragm movement and improves respiratory coordination, with positive effects on endurance and the feeling of fatigue. - They improve blood and lymphatic circulation
Deep activation and changes in internal pressure promote circulation in the lumbopelvic region and in the legs, which can help in the prevention of varicose veins and the feeling of heaviness in the lower limbs. - They improve coordination and balance
By working the stabilizing muscles, the Proprioception (perception of body position) and balance is improved, which is very useful both in daily life and in sports performance. - They reduce the risk of back injuries and pain
Un core A more stable spine protects it and reduces the risk of chronic low back painmuscle overload and injuries during sports practice or daily activities. - They contribute to overall well-being and body awareness
The need to focus on posture, breathing, and abdominal activation increases the body awarenessIt is not an exercise that is done on "autopilot", but rather it forces you to feel how each part of the body moves and is positioned, which translates into better postural habits in everyday life.
Indications, contraindications and recommended frequency
Hypopressive abdominal exercises can be practiced by men and women of different agesprovided they are adapted to their physical condition and any possible medical contraindications are respected. They are particularly interesting for:
- People who want improve your posture and reduce back pain.
- Women in the phase of postpartum recovery, as part of a supervised program.
- People with pelvic floor weakness or a history of incontinence.
- Who seek reduce abdominal circumference without overloading the column.
- Athletes who want to improve performance and stability of the trunk.
Although it's a low-impact workout, it's not suitable for everyone. It's recommended to avoid hypopressive exercises or consult a doctor before practicing them in cases of:
- Pregnancyespecially in advanced stages.
- Uncontrolled high blood pressure, due to the work in apnea.
- Active inflammatory bowel diseases, such as Crohn's disease.
- Serious spinal or muscular injuries that may be aggravated by apnea or postures.
It is not recommended to perform them right before going to bed or immediately after eating, so as not to interfere with the digestion nor with falling asleep. Ideally, start with short sessions of between 15 and 20 minutesStart two or three times a week, gradually increasing the duration and frequency as you master the technique. Combining it with other methods (such as yoga, Pilates, or strength training) allows you to achieve... full core workout.
Aesthetic, sexual, and performance results
From an aesthetic point of view, the benefits of hypopressive abdominal exercises are similar to those of other well-programmed abdominal workouts: muscle toning and waist circumference reduction. The difference is that it primarily targets the deeper layers of the abdomen, helping to "tighten" the area and improve the silhouette without increasing pressure on the pelvic floor.
There are many benefits to doing hypopressive abdominal exercises, whether you're a woman or a man, and they are especially helpful if you've given birth or had abdominal or pelvic surgery. A well-planned routine can help to:
- Reduce the waistline by combining consistent practice with a balance diet and other healthy habits.
- Prevent incontinence and reduce urinary leakage during exertion thanks to improved pelvic floor tone.
- Improve sexual performancebecause a strong and flexible perineum promotes greater sensitivity and muscle control in the pelvic area.
- Increase sports performance by improving trunk stability, force transmission, and efficiency in movements such as running, jumping, or weightlifting.
Regarding the time it takes to see changes, with consistent practice of between 5 and 20 minutes daily3 to 5 times a week, many people begin to notice waist reduction and improved posture in a few weeks. Afterwards, you can move to a maintenance phase, integrating hypopressives as a complement to your regular exercise routine.
Hypopressive abdominal exercises are a comprehensive tool for strengthening the deep abdominal muscles, protecting the pelvic floor, and improving posture. They have the advantage of being adaptable to different fitness levels and can be practiced at home or in a clinic. Once you understand the technique and incorporate them regularly, they become an effective ally for maintaining your health, performance, and waistline without resorting to aggressive movements or forced positions.