Exercises to tone your abdomen and strengthen the perineal muscles.

Hypopressive gym consists of a series of exercises in which, by controlling your breathing and the contraction of your diaphragm during apnoea (not breathing), you raise the elevating effect on organs and the negative pressure within the abdominal and pelvic cavity which gives rise to a reflex contraction of abdominal muscles and pelvic floor.

Though this may sound complex, it is not in fact. The aim is to re-educate your body for a better posture and to contract muscles you wish to tone while holding your breath after exhalation, so that a tightening effect is achieved without raising the mass and, consequently, the size of the muscle.

And what are the benefits of these exercises?

• You improve the aspect of your abdomen. You exercise your transverse and oblique muscles without straining your back and you reduce the perimeter of your waist.
• Following childbirth, you manage to tone the perineal muscles and recover your shape sooner. You thus avoid incontinence which is quite frequent after a natural birth.
• These exercises have a pulling effect on the backbone and strengthen the lumbar region, which can be harmed during traditional abdominal exercises.
• You improve your chest compliance, which helps improve your resistance to aerobic exercise.
• You learn to be aware of your breathing, which helps you relax in stressful situations.

Take note:

• In a supine position. Place your hands on your abdomen. Breathe in through your nose and notice how your stomach swells. Exhale through your mouth and notice how it deflates. With the third exhalation, expel all the air and pull your abdomen in while you open your ribs. Hold your breath for 10‘. Repeat three times.

• Seated with your back straight. Hands on your tummy. Breathe in and out three times while swelling and deflating your stomach. On the last exhalation, empty your lungs and contract your perineum as if you were trying not to urinate. Hold your breath for 10’ and relax. Repeat three times.

• Standing, with your legs slightly apart. Your back straight. Pelvis forward. Place your arms in front of your chest. Elbows bent and your hands together as if you were pushing a door. Breathe in and out three times with your diaphragm. On the third exhalation, expel all the air and draw your belly button in as far as you can. Hold your breath for 10’. Repeat three times.

Eventually you will be able to increase the amount of time you can hold your breath and, once you have learnt the postures, you can add some others, such as doing it on all fours, or you can learn dynamic hypopressive exercise which are done during the movement.

Do not do this type of exercise if you are pregnant, or if you have high blood pressure. If in doubt, consult your doctor and learn how to do them with the help of a specialist. You will learn to do them properly and in a short time you will feel the results.

This post is also available in: Spanish