Do you know the properties and benefits of hypopressive abdominal exercises?
The question is not to stand still beyond the specific objectives that we may have. That said, there are people who really want to work the abdomen area. For them, one option is hypopressive abdominal exercises, and in this article we will see what they are and how to do them.
What is the abdomen?
First of all, it is important to give four strokes of what are the abdomen and the abdominals. Basically, the abdomen refers to the entire lower part of the trunk, between the diaphragm and the pelvis .
It is an area in which we find many soft tissues belonging mainly to the digestive system, but also belonging to the reproductive system or the excretory system. The organs of the abdomen are not as protected by bones as the lungs or the heart, but tissues such as the muscles still protect them.
What are abs?
The abdominals refer to the muscles found in the abdomen area . These are responsible for giving mobility and stability to our body at different levels. The different arrangement of these muscles gives a classification that can be summarized as straight, transverse, oblique and pyramidal abdominals.
They are muscles that can be worked through tension and relaxation exercises, there are classic exercises for the area that are also simply called “abdominals”. The straight ones are the ones that attract the most attention due to their showiness, but all of them have to be worked on for the correct general functioning.
hypopressive abdominal exercises
There is no abdominal muscle called hypopressive abdominal, but there are abdominal exercises dedicated to the abdomen area. The hypopressive abdominals work from the tension and distension of the deepest musculature of the abdomen .
To work them, breathing acquires a key importance. Its control is more essential than in other types of physical exercise, since this type of exercise requires respiratory apneas and negative pressure work.
How are hypopressive abdominal exercises performed?
To perform a negative pressure on our abdomen, the oblique and transverse muscles are worked above all, producing a reflex reaction in the muscles of the lower abdomen.
The combination of posture and breathing is essential in hypopressive abdominal exercises . Apneas or stops in breathing are performed by stretching the diaphragm. To achieve this effect, you must have a posture that encourages us to stretch the spine, making the rib cage open when we inhale.
We must maintain this position while we exhale the air afterwards, and once it is out, keep us in apnea. During these seconds without breathing, a kind of suction is produced in the abdomen. One has to concentrate on chest expansion to maintain tension.
recommendations
Those who practice hypopressive abdominal exercises advise doing them every day for 20 minutes . They notice that it turns out to be an excellent exercise for their abdomen but also for their general health.
At first it is necessary to learn how to do them with someone who knows the technique, since doing them wrong can cause some kind of mechanical problem. Still, it is an excellent exercise that is a great alternative to traditional abdominal exercises.
Properties and benefits
Hypopressive abdominal exercises were developed by observing that traditional abdominal exercises could cause problems . Among its benefits, the work that is achieved in muscles that are difficult to work in another way stands out.
For example, the pelvic floor muscles are worked very well. This helps a lot for example in women who have gone through childbirth. It also represents an excellent exercise to strengthen all the muscles in the area associated with problems such as incontinence or sexual dysfunction.
On the other hand, the spine is not forced as in the case of traditional sit-ups, which can easily subject the structure to excessive stress if not done correctly. It is therefore a way to work the muscles avoiding unnecessary injuries.
Finally, the work on the transverse and oblique muscles prevent imbalances in the toning of the muscles in the abdomen area. This in turn helps to reduce the contour of the perimeter to have a flatter stomach.
Contraindications
This type of abdominal exercise is very beneficial, but you have to have control when doing it . It can cause some mechanical problems if done poorly and in an uncontrolled way.
On the other hand, hypopressive abdominal exercises may be contraindicated for some people. Specifically, people with hypertension may have problems having to hold apneas.
Those who suffer from heart problems in general have to adapt the way to do them with a professional. The same is true for people with anxiety, respiratory problems, and even pregnant women.
Although this type of exercise is contraindicated for these people from the outset, there is more and more customization of this type of exercise for all conditions, but it is very important to perform them alongside a professional.
Basic hypopressive abdominal exercises
Below we show as an example the most important abdominal exercises . To learn how to handle this type of physical activity, it is important to learn alongside an experienced person, as we have previously indicated.
1. Venus posture
It is a basic position in which we are standing. The column must be erected so that it is stretched, and we must open our hands with the palms facing forward.
2. Kneel on the floor
Another basic position similar to the previous one but on your knees. To do it we have to sit on our heels and put our hands on top of the muscles, leaving our back slightly bent forward.
3. Trunk flexion
Standing, we drive our hands just above our knees, which are slightly bent. Try to bend and stretch your back as much as possible.
4. Against the wall
In this exercise we must stand in front of a wall and advance one leg in front of the other. The hands are placed open against the wall and
5. Plank crunches
This hypotensive abdominal exercise recalls the position of the most classic abdominal exercises. The person should lie flat on the ground and place their feet flat on the ground. The forearms are stretched upwards towards the ground, allowing the rest of the body to remain suspended in the air.
Bibliographic references
- Lopez-Vera, M. (2017). Hypopressive Exercises: Explained step by step, with images. Createspace independent pub publisher (Amazon)
- Pinsach, P. and Tamara Rial, T. (2015). Hypopressive exercises. Much more than abs. Madrid: The Sphere.
- Ramos, F., Senín-Camargo, FJ, Cancela-Cores, A., Patiño-Núñez, S. and Carballo-Costa, L. (2018). Effect of a hipopressive abdominal exercise program on inter-rectus abdominis muscles distance in postpartum. British Journal of Sports Medicine, 52(2), C0083
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.