It has long been clear that hypopressive exercises are an opportunity to improve physically in different ways. In recent years, hypopressives have become popular due to the benefits of their usual practice. Still not sure what they are and what are these benefits? We will answer questions so that you have all the information you need to decide if it is convenient for you to do hypopressives at home as part of your workouts.
What are hypopressive exercises and what is their goal?
Hypopressive exercises aim to achieve pressure reduction in three cavities. The thoracic, abdominal, and pelvic. As well as the strengthening of the pelvic floor and the so-called abdominal girdle.
For this, hypopressives combine posture, movements, and breathing. Each exercise has a very precise technique or way of executing it, the key to achieving the desired objectives. When doing hypopressives at home, it is essential to take into account the technique of each exercise. And it is that the efficiency or not of the work carried out depends on its fulfillment.
Hypopressive exercises and most relevant benefits, top 10
Hypopressive exercises are not exclusive for women. It is a popular belief due to the importance of strengthening the pelvic floor for postpartum. The benefits of hypopressives are as interesting for women as for men. Only people who for health should not do apnea or pregnant women should not do hypopressive exercises.
-They reduce the abdominal perimeter for a narrower and more marked waist.
-They improve sexual function thanks to the strengthening of the pelvic floor.
-They prevent prolapse problems during pregnancy, postpartum and in people with a high degree of obesity.
-They prevent urinary and fecal incontinence problems , even associated with great physical efforts.
-They improve sports performance thanks to better breathing technique.
-They help prevent injuries as well as suffer discomfort or pain associated with poor posture.
-They help to tone the muscles of the abdominal girdle.
-They strengthen the lower back and help reduce back pain.
-They improve muscle tone, which contributes to well-being and improved metabolism as well as reducing the risk of injury during sports.
-Helps to solve problems of tired legs and edema in the extremities .
To achieve the benefits of hypopressives, technique is essential . And also the time dedicated to them. You can do hypopressive exercises several times a week but it is recommended not to do it daily. Better leave a day or two of rest between sessions.
In addition, it is recommended that each hypopressive exercise session last around 20 minutes. The first few days may seem like too much. Don’t force yourself if you have trouble breathing normally. You can do half and gradually increase the time dedicated to hypopressives at home. And so in two or three weeks to reach that ideal of 20 minute sessions.
How to make hypopressives, the secrets of the key technique to be effective
All hypopressive exercises are based on three pillars:
And all of them are key to achieving the expected benefits from hypopressives. The hypopressive postures are the starting point of every exercise that combines movement with breathing. This is apnea breath.
First, once you adopt the starting position, your breathing should normalize. In hypopressives, postures are of vital importance . Next, you have to expel all the air. The lungs must be empty. And to avoid the entry of air, mentally block mouth and nose.
This is a key moment in hypopressive exercises. You have to make an interior movement as if you were going to inspire but without taking a breath. This allows the rib area to be opened and causes the sensation that the abdomen is inserted, moving inwards. When performing this apnea, the precise movement is also performed for the execution of each hypopressive exercise.
Making hypopressives at home using this technique is easy. It may be difficult to read it but it is a matter of practice. Start by practicing apnea a few times and you will see how in a few minutes you are able to do it mechanically. For the rest, hypopressive exercises, like other workouts at home, are learned and improved as their execution is repeated.
How to do hypopressives, 3 hypopressive exercises for beginners
If you are wondering how to do hypopressives, these are some of the exercises with which you can start doing hypopressives at home. Because of its simplicity and because it is effective in achieving specific goals that improve your physique. Both on an aesthetic and health level.
Abdominal hypopressives to reduce tummy
Sit on the ground in the so-called Indian position . Place the bottoms of your palms on your knees with your fingers stretched out. Press your knees slightly down and at the same time stretch your elbows out. Tuck in the gut. Do three times the breathing exercise that we have indicated in the technique of hypopressive exercises while changing the crossing of the legs.
Change the leg that is higher than the other and repeat the breathing exercises 3 times.
Hypopressive forward lean standing posture
For the starting position stand up. And lean your body forward while slightly bending your knees. Breathe in deeply and by releasing the air completely, place the abdomen inward. Make sure that the pelvic muscles also contract in this movement. And hold your breath as long as you can.
Hypopressive exercises kneeling on the floor
Get on your knees on the floor. Move to a position with your hands also supported in this in the position of all fours or dog. As you breathe out, tuck in and hold for as long as possible before taking a breath and returning to the starting position.
You already have the necessary information to start doing hypopressive exercises. Get going and take advantage of its benefits. You will be glad you made the decision!