Core Strength: Hypopressive exercises specifically target the core muscles, including the deep abdominal muscles. This can contribute to increased core strength and stability.
Postural Improvement: Practicing hypopressive techniques may enhance postural awareness and encourage a more upright and aligned posture. This can be beneficial for individuals who spend extended periods sitting or have postural issues.
Pelvic Floor Health: Hypopressive exercises are believed to engage and strengthen the pelvic floor muscles, which may be beneficial for individuals dealing with issues such as pelvic floor dysfunction or incontinence.
Reduced Waist Size: Some proponents of hypopressive exercises suggest that consistent practice may lead to a reduction in waist size. This effect is thought to be related to the engagement of deep abdominal muscles and improved muscle tone.
Improved Breathing Patterns: Hypopressive exercises emphasize specific breathing techniques, which may enhance respiratory function and improve breathing patterns. This can have broader benefits for overall well-being.
Enhanced Circulation: The combination of posture and breathing in hypopressive exercises is believed to stimulate blood circulation. Improved circulation can contribute to better oxygenation of tissues and overall cardiovascular health.
Back Pain Relief: By strengthening core muscles and promoting better posture, hypopressive exercises may help alleviate some types of back pain, particularly those related to poor posture or weak core muscles.
Mind-Body Connection: Practicing hypopressive exercises requires mindfulness and concentration on breathing and posture. This fosters a strong mind-body connection, which can have positive effects on mental well-being.
HOW TO DO IT?
Find a Comfortable Position:
Start by standing or kneeling in a comfortable position. You can also perform this exercise lying down on your back.
Diaphragmatic Breathing:
Inhale deeply through your nose, expanding your ribcage and belly.
Exhale slowly and completely through your mouth, drawing your belly button toward your spine. Empty your lungs entirely.
Create the Vacuum:
After a complete exhale, close your throat and create a suction or vacuum feeling in your abdomen.
Imagine pulling your abdominal organs upward towards your ribcage.
Hold the Vacuum:
Maintain the vacuum as you take short breaths through your nose without fully inhaling.
Hold the vacuum for about 15-30 seconds initially, gradually increasing as you become more comfortable.
Find a Comfortable Position:
Release the vacuum slowly, inhale deeply, and then exhale completely.
Repeat the exercise for several cycles.
TIPS
Focus on the sensation of creating an internal lift in your abdomen.
Keep your shoulders relaxed and avoid tension in your neck and upper body.
Perform the exercise in a controlled manner, emphasizing quality over quantity.
