Say hi abdominals! Hypopressives: magical for some, forbidden for others

Those beers and summer caps take their toll on all of us and those desired six-pack abs never arrive, but killing us doing traditional exercises we do not like, I bring you a trick: abdominal hypopressives . They are practiced by Pilar Rubio, Cristina Pedroche and many other famous faces to work in the middle zone, do you dare?

What are hypopressive abs?

The term comes from Greek and French, and means "without pressure" and its root is from yoga. They are postural and respiratory exercises that involve a large number of muscles and decrease intra-abdominal pressure.

It is an idea created by a French gynecologist specializing in the pelvic floor. He devised it when observing that the traditional abdominals in postpartum women were damaging to his pelvic floor.

Photo courtesy of Low pressure fitness

How are hypopressives made?

Your technique may remind you of pilates or yoga, but it has its differences, for example:
Breathing is diaphragmatic , this is what we have of babies but that little by little we are changing by the thoracic. Broadly speaking, this type of breathing consists in an expansion of the thoracic cage and an ascent and descent of the diaphragm muscle.
Usually a person in 1 or 2 sessions already learns to do it, and it is the base of this gym.


Photo courtesy of Low pressure fitness

Basic technique to make them correctly

1. Be in respiratory apneas , expel the air and do the exercises without air in the lungs. This achieves less intra-abdominal pressure and reduces the waist circumference further. To do this, inhale through the nose and exhale through the mouth about 5 times to catch rhythm.
2. Stretch the diaphragm and scalenes , located on the sides of the neck, helping you with your hands in the ribs with a light massage of the area if you wish.
3. Filling the rib cage and emptying it completely . The feeling you have to feel is like you are diving and your body wants to take a breath.And now I tell you a trick: if you can not avoid taking a breath, we do the autopinza technique , covering our noses with one hand.
5. The position of the body to begin with is: > Double chin: lower the chin towards the chest by stretching the neck upwards. Decoadation of arms : both arms on the sides of the body in the position of jars with little contact. The trunk : slightly advanced body axis, feet separated by the width of the hips and weight on the metatarsals of the foot.

Photo courtesy of Low pressure fitness

Benefits and disadvantages of hypopressives

Like everything, there is no exact science that a type of gymnastics works 100%, everything has its small considerations that, in this case, we have to take into account; because the added problems can be really serious.

The applications of this gymnastics are many, it is an ideal discipline for post-partum rehabilitation , but you have many more:

  1. Recovery of the pelvic floor and postpartum.
  2. Recovery and prevention strong> of urinary incontinence.
  3. Recovery and injury prevention such as: scoliosis, kyphosis, pubalgias, hyperlordosis, abdominal diastasis.
  4. Correction postural .
  5. Prevention of prostatic disorders : inflammations of the area are avoided due to excessive pressure, affecting erectile function.
  6. Sports benefits how to get a toned and strong abdominal band that helps us to perform more in our sport discipline. Abdominoperineal toning without pressure, reducing waist centimeters.
  7. Improves sexual activity .


Photo courtesy of Low pressure fitness


On the contrary, being such a peculiar sport discipline, it is not suitable for everyone . If you enter any of the following groups, better not practice it. You can change it for other activities such as yoga, pilates or Kegel exercises.

The medical contraindications are the following:

  1. If you suffer the > Crohn's disease , forget the hypopressives or at least perform them slowly. Being an autoimmune disease that affects the intestine, you may feel more upset in these sessions. As with the irritable bowel , try gradually, at the time you notice discomfort, leave the activity.
  2. If you are pregnant you should never cause apnea during the first months of pregnancy. From the 4th month, always with supervision, be very careful because we can cause the abortion by the contractions caused by the uterus. From the 6th it is advisable to make them, because all their benefits begin to be visible.
  3. If you suffer hypertension , only practice them under medical supervision and take the stress before and during, avoid you get up, and if this happens, for the activity.
  4. If in the last two years of practicing these techniques you have had cancer , it is not advisable to practice it. The apneas cause that the cells in charge of the recovery of this disease interpret that there are problems again and reactivate.Search for professionals to guide you, sports professional or doctor and you will notice the results right away. Do not practice it alone.


    Photo courtesy of Cristina Pedroche

    I have tried them and the sessions are very pleasant and I also tell you that they help you to ease your mind, the sensation with which you leave It is really nice and even more if you include a few minutes of relaxation or massages in the session, you can not ask for more.

    Because everything is good, start with a little fear

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