Hypopressive exercises, also called hypopressive abs, are a technique that helps tone abdominal musculature, so they are especially indicated for people suffering from extensive pain, women during postpartum, when there is a herniated disk in other conditions where non-traditional abs can be practiced.
In addition to strengthening the abdomen, the low pressure method also helps combat urinary and fecal incontinence, improves body posture, helps cure vaginal prolapse and improves bowel function. The advantage of performing these hypopressive exercises is that no movements are made in the spine. , in addition to reducing chest, abdominal and pelvic pressure, unlike normal abdominal abdominals, which increase intraabdominal pressure.
- These hypopressive exercises should start slowly.
- Paying special attention to how they can be performed.
- Ideally start the series then move from sitting to sitting and leaning backwards.
Hypopressive exercises include
It is recommended not to perform these exercises after eating, as well as start the exercise program lightly, with small contractions and increasing the number of contractions from time to time, respecting the limits of the body, as well as to have the desired ones. benefits, it is recommended to always contract the pelvic musculature and do these exercises 3 to 5 times a week about 20 minutes.
As a result of these recommendations, results such as reduced size and reduced 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 facilitate the realization. exercises.
After 12 weeks, you must enter the maintenance phase, doing so 20 minutes per week before training, but for best results, it is advisable to do 20 minutes to 1 hour of times a week the first month and 3 to 4 times a week from the 2nd month.
These exercises can be performed in different positions, depending step by step on how to perform them:
Leaning on the cliff, with your legs and arms crossed over your body, follow the instructions above and start performing 3 repetitions of this exercise.
In this exercise you should sit in a seat with your feet resting on the ground, the person can sit with their legs bent, in the case of beginners, and with their legs stretched out for the most experienced. Fully support the air and then “put the belly “completely, holding on without breathing as long as possible.
In the pie position, tilt the thermostat downwards by folding a few wheels. Take a deep breath and when you lift the air, “the abdomen” is inside, including your pelvic muscles, holding your breath for as long as possible.
In the 4-hand position, release all air from your lungs and put your belly as much as you can, and hold your breath for as long as possible.
There are still other positions that could be taken to perform this exercise, such as in the position of the cake and the 4 supports, I will always have a number of hypoprescriptions if there are different positions, because it is normal for the person to have more difficulty keeping the contraction longer in one position than elsewhere. And the best way to know how many positions are where you keep the contraction more efficiently and test each of them.
In the video below, you will find bad tips about this exercise
Hypopressive abs bring several health benefits when performed correctly, although the main ones are:
To gain weight with this exercise you should also eat a good diet, reducing the consumption of foods high in fat, sugars and calories, as well as burning calories with other exercises such as walking, running, biking or skating.
This is because hypopressive exercises do not have a high caloric expenditure, so they are not effective to burn fat on the floor, however, these abs are excellent to define and tone the abdomen, leaving the belly hard. See other exercises that help strengthen the abdomen. abdomen, not abs.