Are you tired of doing endless crunches and sit-ups in hopes of achieving a flat stomach? Have you tried various posture improvement techniques but still find yourself slouching? Look no further, because hypopressive exercises may be the solution you’ve been searching for.
Hypopressive exercises, also known as low-pressure fitness, are a series of breathing and postural techniques that aim to strengthen the core and pelvic floor muscles while improving posture. In this article, we’ll explore the benefits of hypopressive exercises and provide a step-by-step guide on how to perform them.
Hypopressive exercises offer a variety of benefits, including:
Improved Posture
Hypopressive exercises focus on strengthening the core and pelvic floor muscles, which are essential for maintaining good posture. By strengthening these muscles, you can improve your overall posture and reduce the risk of back pain and other posture-related issues.
Better Breathing Techniques
Hypopressive exercises involve a series of breathing techniques that help to increase lung capacity and improve respiratory function. These techniques can also help to reduce stress and anxiety, making them beneficial for both physical and mental health.
Stronger Pelvic Floor Muscles
Hypopressive exercises specifically target the pelvic floor muscles, which are responsible for supporting the bladder, uterus, and rectum. By strengthening these muscles, you can improve bladder control and reduce the risk of pelvic floor disorders such as incontinence.
Flat Stomach
One of the most sought-after benefits of hypopressive exercises is a flat stomach. These exercises work to strengthen the abdominal muscles and reduce the waistline, resulting in a flatter and more toned stomach.
Hypopressive Exercises
- Breathing is the vital part of the technique and focuses on the diaphragm to activate all the abdominal muscles.
- Take 3 relaxed breaths before each exercise.
- Take a 45-second rest  between each set or repetition.
- Take 1 minute rest between each activity.
- Also remember to maintain good posture .
How to do hypopressive exercises at home
1. Venus pose
- Posture: Try to be relaxed, keep your feet hip-width apart. Put your shoulders back trying to keep your spine as long as possible; hands out to the sides with the palms facing forward, as well as the head and chin.
- Exercise: Start with a deep breath in through your nose, hold for 7 to 10 seconds, and slowly exhale through your mouth. It is very important that the lungs are completely emptied, bring the navel in and stay in that position for a couple of seconds.
- Repetitions: Up to 5 times.
2. Flexion of the trunk
- Posture: Standing with your feet parallel, slightly bend your knees and place your hands on them for support, trying to curve your back forward.
- Exercise: Direct the chin towards the neck and drop the weight of your body towards the feet. Take a deep breath and empty your lungs for 10 seconds.
- Repetitions: Up to 3 times.
3. Supine position
- Posture: To perform this exercise, you can help yourself with a mat. Lie on the floor with your knees bent, heels flat, toes pointed up, arms slightly apart, and hands extended on the floor.
- Exercise: Inhale deeply for 2 seconds and exhale for another 4 seconds until the lungs are empty and the abdomen is fully contracted; Try to hold your breath for 10 seconds.
- Repetitions: In series of 3.
4. Knees to the ground
- Posture: With the help of a mat, support your knees on the ground and sit on your heels. Rest your hands on the upper part of the thighs, slightly curve your back forward.
- Exercise: Begin deep breaths and as in the previous exercise, you must inhale for 2 seconds, exhale in 4 times, and keep the abdomen and lungs contracted without air for 10 seconds.
- Repetitions: Up to 3 times.
5. Against the wall
- Posture: Standing facing the wall, place one leg in front of the other and flex them slightly. Recharge your hands on the wall as if you wanted to push it, taking care that the fingers of the hands face each other so that the muscles of the arms are also exercised.
- Exercise: Begin the breaths, always exerting force with the arms against the wall. Inhale and exhale deeply until bringing the navel to the ribs and holding for 10 seconds.
- Repetitions: You can do 3 repetitions of this exercise.
6. Demeter position
- Posture: Lying on the floor or a mat, with the body straight, and the feet aligned with the hips, raise your arms up trying to stretch and with the fingers of the hands looking at each other.
- Exercise: Due to the position your abdomen will contract naturally; Take a deep breath, leaving your lungs empty at the time of exhalation for at least 10 seconds. At the end of each breathing cycle, relax your arms a little without losing your posture. You can also do this exercise near a wall. Slightly bend your elbows and press the palms of your hands on the surface.
- Repetitions: 3 or 4 times.
7. Standing with an elastic
- Posture: To perform this exercise, you will need to use an elastic fabric with which you will support yourself to exert strength in your arms and back. Get into a lunge position, both legs extended one behind the other. The knee of the leg in front should be slightly bent.
- Exercise: Maintaining this position, take a deep breath exhaling all the air through your mouth while pulling the cloth from one end to the other. In this exercise you must hold your breath and pull the cloth simultaneously for 30 seconds, then return to the basic standing position and take relaxed breaths.
- Repetitions: You can do up to 4 repetitions.
8. Sitting cross-legged
- Posture: Sit on the floor or on a mat with your legs crossed. Relax your shoulders down and bring your hands to your knees, keeping your fingers inward; Tuck your chin down, look straight ahead, and lean your back slightly forward.
- Exercise: Breathe regularly once. Then, inhale deeply holding all the air for 30 seconds and then exhale.
- Repetitions: Perform 4 repetitions of this exercise.
9. Quadrupedia I
- Posture: Squat on the floor or mat supporting yourself with your knees and hands. Arms should be shoulder-width apart, fingers turned in, and only the balls of the feet touching the surface. With a straight back, chin and eyes down.
- Exercise: Inhale deeply and hold your breath for 30 seconds; After time, release the air keeping the abdomen firm.
- Repetitions: This exercise needs 4 repetitions.
10. Quadruped II
- Posture: With the same position as the previous exercise, we are going to bring the forehead to the ground.
- Exercise: After a relaxed breath, inhale as much air as possible again, release it and when the air has come out try to bring the navel in and bend over so that the top of the head is now touching the ground; try to hold without breathing for 30 seconds and finally inhale to recover, but keeping the abdomen firm before starting the following repetitions.
- Repetitions: 4 times.
Keep reading: 9 Exercises to Shred and Tone Your Body Without Having to Leave Your Room
