Doing hypopressive exercises at home is an excellent way to improve both the fitness and the functional capacity of the body. Performing a table of hypopressive exercises improves different health and well-being parameters for a better quality of life. Are you still unsure why these types of exercises are so popular and what can they contribute? We tell you everything also how to do hypopressive breathing in a simple and effective routine that you can do at home at your own pace.
What Are Hypopressive Exercises?
They are a type of exercise based on the performance of postures, techniques and movements whose purpose is to work the body by reducing the pressure in the thoracic, abdominal and pelvic cavities that other types of training exert on them.
It is common to confuse hypopressive exercise with Kegel exercises, but they are not the same. Kegel exercises are a type of hypopressive, probably the best known. Its primary purpose is to achieve the strengthening of the pelvic floor. But there are other types of hypopressive. Among them are hypopressive abdominal exercises.
Benefits Of Hypopressive Exercise
There are different types of hypopressive exercise, and each one has specific benefits to the body. But they all have something in common; protection of the pelvic floor. Kegel exercises have the main advantage of strengthening it. In the case of hypopressive abdominal exercises, these provide a strengthening of the core both aesthetically and functionally—the goal of many women who practice hypopressive exercises regularly.
Also, they contribute to achieving an evident postural improvement. They are often practiced to achieve optimal postural correction. This is key to avoiding joint and muscle aches and pains that affect the quality of life. Also, to reduce the risk of injury when practicing other sports or physical exercise disciplines. And for a straighter demeanor, which on an aesthetic level, will make you look and be seen better.
Why To Do Hypopressive Exercise
- You will improve your core.
- Say goodbye to tummy and hello to sexy abs.
- You will take care of and strengthen your pelvic floor to avoid incontinence problems and pain during intercourse, among other benefits.
- You will improve your posture to avoid discomfort and reduce the risk of injury.
- Reduce the contour of your waist, seeing it more refined.
- You will strengthen and tone different muscle groups, mainly in the abdominal area.
- Your physical improvement that will improve your sports performance and your quality of life.
- You will enjoy greater lung capacity and better control of breathing.
- It will activate blood circulation, reducing the heaviness of the legs.
- You will improve the movement of fluids in your body to avoid their retention.
- It will accelerate your recovery after childbirth if you are in this vital stage.
- You will feel a clear reduction in your stress levels, and it will help you fight anxiety if you suffer from this problem.
What To Keep In Mind Before Doing Hypopressive Exercises At Home
It is essential to get the results you want and achieve your goals. Therefore, before starting a table of hypopressive exercises, review what movements you will have to do, what is the proper posture and how to perform the technique well. Do not panic. They are very easy! Also, we will tell you exactly all the steps to take so that your exercise routine allows you to take full advantage of the benefits of hypopressive.
When To Do Your Exercise Routine
Avoid doing them at night, before going to bed. It is better to run these at other times of the day. Also, avoid making them after meals. You will continue to move your muscles when living a normal life, which will help you improve the achievements obtained during the work session.
Who Should Not Do Hypopressive Exercises
Hypopressive for women are not suitable during pregnancy unless advised by your gynecologist. And postpartum, hypopressive abdominal exercises until six weeks after delivery or until the date that your gynecologist indicates as appropriate.
From being a space that allows you to work the different movements comfortably and safely. It is recommended that the temperature is not excessively high or abnormally low.
How To Do Hypopressive Breathing
- Take a deep breath, filling your lungs well in one go.
- Hold the air for 10 seconds inside the lungs.
- Release all the air.
- Press the abdomen inward while apnea and at the same time spread the ribs so that the diaphragm works.
Hypopressive Abdominal Exercises With Tailored Technique
- Sit on the floor with your legs crossed and your back straight doing stretching.
- Stretch your throat so high that it touches your chin.
- Keep your spine straight throughout the exercise.
- Place your arms on your hips. Apply the breathing above technique to work the diaphragm and strengthen the elongation.
- Maintain the posture and breath apnea as long as you can.
How To Do Hypopressive Sit-ups
- Stand up with your feet parallel.
- Bend your knees.
- Put your hands on your knees.
- Bring your chin to your neck as you drop your body weight onto your feet.
- Breathe with the technique and times already indicated to fully open your ribs.
This Is How Hypopressive Abdominal Exercises Are Done Up
- Lie on the floor on your back.
- Bend your knees slightly, place your heels on the ground, and keep the rest of your foot elevated.
- Place your bent arms looking up and over your abdominal area.
- Perform self-lengthening, and in that position, perform the hypopressive breathing technique already learned.
Hypopressive Knee Abs, How To Do Them
- Get on your knees in self-stretching.
- Lean your body weight forward, keeping your feet touching the floor.
- Place your hands at the level of the knees with the palms facing down.
- Roll your shoulders forward.
- Execute the breathing and apnea technique.
Hypopressive Abdominal Exercise With The Forward Leg
- Stand up, put one leg forward and bend your torso gently forward.
- Put your body weight on your front leg and stretch your back.
- Raise the arms in extension with the axis of the body exerting force towards the sky.
- Maintain the posture by executing the hypopressive breathing technique already learned.
Now that you know how to do hypopressive breathing at home and the benefits that it brings, you only have to decide when to include them in your care and training routine. Your body will thank you.