Hypopressive abs, commonly known as hypopressive gymnastics, are a type of exercise that helps tone the abdominal muscles, being interesting for people who suffer from back pain and cannot do traditional abs and for women in postpartum.
In addition to strengthening the abdomen, the hypopressive method also combats urinary and fecal incontinence, improves body posture, cures genital prolapse and improves intestinal function. This is due to the difference in pressure that exists in the abdomen during exercise and also because of the lack of movements with the spine. As these exercises save the spine, they can be performed even in case of herniated disk, contributing to its treatment.
- “To do hypopressant abs at home.
- You have to start slowly.
- Paying close attention to how you should perform the exercise.
- Ideally.
- Start the series of lying down and then move to the seated position and then lean forward.
- Hypopressive Gymnastics includes:.
It is recommended not to do these abs after eating and start mildly and with few contractions, increasing over time. In addition, to have the expected benefits, it is always recommended to contract the pelvic musculature and practice the abs 3 to 5 times a week for about 20 minutes.
Following these recommendations, a reduction in size and a decrease in symptoms of urinary incontinence may be observed. In 6 to 8 weeks, it should be possible to see a reduction of 2 to 10 cm in size and greater ease of performing the exercises.
Após 12 semanas deve-se entrar na fase de manutenção, fazendo 20 minutos por semana, antes do treino habitual mas para melhores resultados é aconselhado fazer de 20 minutos à 1 hora 2 vezes por semana no primeiro mês e de 3 a 4 vezes por semana a partir do 2º mês.
Step-by-step instructions for doing hypopressive abs can be performed in different positions, such as:
Lying on your back with your legs and arms bent along your body, follow the instructions above. To get started, do 3 repetitions of this exercise.
In this exercise, the person should sit in a chair with his feet resting on the ground or he can sit on the floor with his legs bent, in the case of beginners, and the legs stretched for the more experienced. Exhale completely, then “suck” your belly completely, without breathing as much as you can.
When standing, tilt your body forward by bending your knees slightly. Take a deep breath and when you exhale, “pull” your abdomen as well as your pelvic muscles, holding your breath as much as you can.
In the 4-prop position, release as much air from the lungs and suck the belly as long as you can and hold your breath as long as you can.
There are still other positions that can be adopted to perform this exercise, such as standing position and 4 supports. Each time you do a series of hypopressors, you need to vary positions as it is normal for the person to have it easier to keep the contraction longer in one position than in another. And the best way to know which positions hold the contraction more effectively is to test each one.
See more tips in the video below
Hypopressive abs have several health benefits when practiced correctly, the main ones being:
To lose weight with this exercise it is necessary to adapt the diet, reduce the consumption of foods high in fat, sugars and calories and also spend more energy performing also other exercises that burn fats such as walking, running, cycling or skating. For example.
In fact, hypopressive gymnastics does not have a high caloric expenditure and is therefore not effective at burning fats and therefore only loses weight when these other strategies are adopted. However, these abs are excellent for defining and toning the abdomen, causing the belly to become stiff.