Hypopressive training, also known as “hypopressive gymnastics,” has been gaining more and more space in the fitness world. Highly associated with the famous “negative belly,” when performed correctly, it is an excellent option for strengthening the abdomen.
This exercise is inspired by Uddiyana Bandha , a practice from the 1980s that is typically used in the post-pregnancy period (which can be understood as “upward flight”). It involves an abdominal contraction that can bring many benefits to our overall health.
Do you want to understand more about what hypopressive training is, how this practice works and what the main associated advantages are? Continue reading this article and find out more!
What is hypopressive training?
This is a technique that involves the treatment and conditioning of the abdominal region. It consists of working on certain postures that are supported by breathing at low tidal volume, diaphragmatic aspiration and apneas.
In simpler terms, hypopressive training is nothing more than the execution of abdominal movements based on a method of “sinking” the belly, based on the isometric contraction of the deep abdominal muscles.
The goal, in this case, is to reduce pressure on the body cavities through specific postures, which are combined with breathing cycles. Typically, the cavities are worked on:
- pelvic;
- abdominals;
- thoracic;
- cranial.
Hypopressive gymnastics works all the deepest muscle groups in the abdominal region, activating the transverse, a pair of broad, laminar muscles located on the lateral region of the abdominal wall, toning and increasing the support and firmness of the pelvic floor. This is what differentiates this workout from traditional abdominal exercises, which only strengthen the external muscles.
What are its main benefits?
Among the main advantages of the practice, the prevention and treatment of possible pelvic floor dysfunctions, the potential for recovery of the region in the post-pregnancy period and the improvement of abdominal diastasis are highlighted . The latter is a very common condition during pregnancy, occurring when the abdominal muscles separate naturally, creating space for the baby to be born.
However, these benefits are not restricted to women only, but to individuals of all ages. After all, the technique is considered quite complete and encompasses the main muscles of stabilization and breathing. In fact, among other advantages, it is possible to point out:
- reduction of lower back pain;
- significant improvement in posture;
- increased lumbar flexibility, even helping to stabilize scoliosis, for example.
Some people claim that the technique can help reduce waist measurements and body fat. However, it is important to note that there is no scientific evidence to support this.
In fact, in isolation, it cannot be said that hypopressive training promotes fat loss, but rather that it can make a difference in a weight loss process . This is because it stimulates good intestinal function and, as mentioned, strengthens the lumbar muscles due to postural action.
How can hypopressive training help you have a better quality of life?
The positive impact on quality of life has repercussions in several aspects, such as:
- improved sexual performance — after all, hypopressive training increases blood flow in the intimate region, which increases sensitivity and can make sexual intercourse more pleasurable;
- prevention of hernia formation — since exercises promote decompression of the vertebrae;
- prevention of fecal and urinary incontinence — during hypopressive exercises , it is possible to reposition the bladder and strengthen the ligaments;
- increased balance — because all the breathing work involved in hypopressive gymnastics, together with the exercise positions, strengthens posture, making it better aligned. Therefore, practicing this type of gymnastics can significantly reduce possible postural deviations and improve the body’s balance in general.
Furthermore, physical activities , in themselves, when practiced regularly, generate highly positive effects on the well-being of practitioners, improving disposition, increasing the feeling of relaxation, improving the quality of sleep, reducing stress levels, etc.
For this reason, it is also worth going further and including other activities in your routine that are equally healthy and enjoyable, such as beach tennis , which is becoming increasingly popular, and swimming .
How to do hypopressive training?
Initially, it is essential to highlight the importance of consulting a professional before starting to practice hypopressive gymnastics. They will be able to advise you on the intensity, sequence and other factors, including possible contraindications.
However, once this stage has been overcome, a good option to start hypopressive training is to follow these steps:
- start by breathing in normally and then exhaling completely until your abdomen begins to contract involuntarily. Then, suck in your belly, “draining” the muscles in your abdominal region inwards, as if you wanted to touch your belly button to your back;
- Hold this contraction for approximately 20 seconds. As you gain more experience in the practice, this period of time can be extended;
- fill your lungs with air after the pause and relax completely, resuming your usual breathing pattern.
You can repeat this process six to eight times in a row. However, unlike other physical exercises, it is best to practice hypopressive training on an empty stomach, so it may be a good idea to do it first thing in the morning, when you wake up. In addition, it is recommended that you start practicing with few contractions, gradually and always observing your body’s signals and limits.
As we have seen, hypopressive training can be an excellent alternative, both for improving posture and for toning the muscles in the abdominal region. However, it is essential to seek out a professional who is able to provide guidance on the method, as they will be able to identify your individual needs and will be able to organize an appropriate exercise program.