Hypopressive fitness, also known as hypopressive exercise, is ideal for toning abdominal muscles and is especially suitable for people with back pain and postpartum women who cannot perform traditional abdominal exercises.
In addition to strengthening the abdomen, the hypopressive method also combats urinary and fecal incontinence, improves body posture, cures genital prolapse and improves bowel function.
- Hypopressive exercises have many advantages.
- Among other things because of the difference in pressure that exists in the abdomen during exercise and also because of the absence of movements with the spine.
- Since these exercises initiate the spine.
- Can be performed even in case of herniated disc.
- Thus contributing to the treatment.
These exercises can be done for 20 minutes at 1 hour, 3 to 5 times a week so that their results can be observed. When you do these exercises for about 20 minutes a week, you should check for reduced size and decreased urinary incontinence. symptoms In 6 to 8 weeks, it should be possible to see a reduction of 2 to 10 cm in size, making it easier to perform the exercises.
After 12 weeks, you should enter the maintenance phase, doing it 20 minutes a week before the usual training, but for best results, it is advisable to do 20 minutes to 1 hour 2 times a week the first month and 3 to 4 times a week. after the second month.
To do hypopressive fitness at home you have to start slowly, paying special attention to how each exercise should be performed, ideally start the series in a lying position, then move to the sitting position and lean forward.
Hypopressive exercises include
Now that you know how to perform diaphragmatic contraction, perform the following exercises:
Lying face down 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, you should sit in a chair with your feet resting on the floor or you can sit on the floor with your legs bent in the case of beginners and straight legs for the most experienced. Release the air completely, then “suck” your belly completely, exhaling as long as you can.
Upright, tilt your body forward by bending your knees slightly. Breathe deeply and, letting out the air, “pull” the abdomen as well as the pelvic muscles, holding your breath as much as you can.
In position 4, release all air from your lungs and suck your belly as much as you can and hold your breath as much as you can.
There are other postures that can be taken during this exercise, for example standing and on hands and knees, each time you do a series of hypopressants, you need to vary the positions as it is normal for a person to be able to maintain contraction longer in one position than in another, and the best way to know in which position the contraction maintains most effectively is to test each of them.
The most important precautions to take when performing hypopressive exercises are:
Regular exercisers can see their benefits in 4 weeks
To lose weight with this exercise, you need to adjust your diet by reducing your intake of foods high in fat, sugar and calories and spending more energy doing other fat-burning exercises such as walking, running, biking or skating, for example.
Hypopressive exercises do not burn many calories and are therefore not effective at burning fat and weight is only lost when these other strategies are adopted, however, this type of abdomen is excellent for defining and toning the abdomen, leaving the belly toned.