Even though the hypopressive abdominal technique won’t strain the spine, it’s important you perform the technique correctly in order to prevent injury and other undesirable results.
When it comes to losing weight, the abdominal area tends to be one of the most difficult parts to work on because more fat tends to accumulate here than in any other part of the body.
People have been coming up with different ab routines for years to tone and lose weight. However, experts on the subject have made it clear that aerobic exercise and a healthy diet are essential for achieving the best results.
We want to strengthen the abdominal wall with exercises specifically focused on this muscle group.
Because we know you’re looking for a way to get the perfect abs, we’ll show you a simple hypopressive ab routine you can do at home. Have you heard of the benefits of this technique?
What are hypopressive abdominals?
They’re a collection of postures and breathing techniques that will give you excellent results when it comes to reducing and toning the stomach area.
These exercises strengthen the abs and lower back with a technique that involves contracting the diaphragm while holding your breath.
This generates inward pressure and activates the pelvic floor and abdominal walls.
The difference between this and traditional techniques is in the pressure that’s exerted on the abdominal area and internal organs.
What are the benefits of the hypopressive abdominal technique?
Hypopressive gymnastics is an excellent compliment to the plank and other exercises to work this difficult area.
This technique requires a little more effort, but the results are worth it.
Its main benefits include:
- Reduces and tones the stomach.
- Corrects posture and improves balance.
- Tones the abdomino-perineal musculature.
- Reduces stress and anxiety.
- Prevents pubic bone pain, hernias and prolapses (displacement of the organs).
- Reduces lower back pain.
- Strengthens the pelvic floor and control of urinary incontinence.
- Improves physical performance and prevents injury.
How do I do hypopressive abdominals for the perfect abs?
In order to do this simple exercise it’s important that you understand the following steps:
- Starting position
- Holding your breath, during which you try to raise the diaphragm (15-30 seconds)
There are many different variations on how you can do them, but for best results, you should change positions during each of the phases.
- To begin, stand with your legs shoulder width apart and slightly bend your knees.
- Tilt your trunk forward, forming a circle with your arms just as though you were hugging someone.
- Keep your back straight and look straight ahead.
- Hold your position and breathe in, trying to expand your chest as much as possible. As you feel your stomach go in, concentrate and hold for a few seconds.
Hold your breath
- All you have to do during this step is focus on holding your breath for 10 to 15 seconds.
- Exhale slowly as you return to a natural position.
- Try to keep a steady rhythm, rest for 20 seconds, then repeat.
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Tips for best results
While this technique has become famous for helping people get the perfect abs, it’s important to understand that it is not a miracle cure or magic trick.
For best results with the above routine, keep the following basics in mind:
- Focus on doing each step properly, maintaining the right posture to prevent injury or other complications.
- If you have any doubts, consult a professional trainer.
- You’ll need to be consistent. Ideally, you should perform this technique twice a day as just doing them every now and then won’t do any good.
- The best time to do them is in the morning, but you can do them as your schedule allows.
- Don’t do these exercises after eating or just before bed.
- You won’t see results with just one day of practice, but after a month you’ll definitely notice a difference.