The hypopressive abdominal exercises They are derived from the research of Dr. Marcel Caufriez, who concluded that in certain circumstances traditional exercises could cause problems such as urinary incontinence or sexual dysfunctions.
Thus, the objective of the Hipopressive abs It is the same as that of the traditional ones: reducing the perimeter of the abdomen but minimizing the risks mentioned above, in addition to helping to prevent hernias by taking care of posture and breathing. From aHOWTO we explain how to do hypopressive crunches step by step so that you can sculpt your body without putting your health at risk.
How to breathe doing hypopressive crunches
The first indication is on how to breathe doing hypopressive abdominals, something that is essential for the proper performance of the exercises. Once the necessary posture is adopted, it is necessary to expire all the air that we have inside the body and, later, tighten the abdomen and maintain the position for 10-20 seconds, depending on our ability.
To do hypopressive exercises correctly, it will be necessary to follow with a deep inspiration; We will take in as much air as possible and then recover our normal breathing rhythm and repeat. We will dedicate between 5 and 10 minutes to each of the exercises.
In this other oneHOWTO article we will tell you how to make other Breathing exercises to reduce the abdomen.
How to do hypopressive abs – easy exercise
Now we are going to talk to you about one of the hypopressive exercises that will help you tone your abdomen to make it look smooth and fat-free. If you want to know how to do hypopressives step by step and easily, keep reading:
- We stand with our feet placed parallel.
- We bend our knees and place our hands on top of them.
- We bring the chin to the neck area and let the weight of the body fall on the feet.
- We breathe very deeply trying to open the ribs to the maximum. You will have to hold your breath for 10 seconds between each inhale and exhale.
The best is do 3 sets of breaths and then continue with other hypopressive exercises that will continue to work the area.
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Hypopressive abs for a flat stomach
We continue with another option that will help you work the abs doing hypopressive exercises lying down. On this occasion we will have to lie down on the ground to be able to carry out this practice:
- Lie on your back, slightly bending your knees.
- The heels should rest on the ground while the rest of the foot should be elevated.
- Bend your arms and place them at the level of your belly looking up.
- Do the self-lengthening and the double chin.
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Hypopressive abs to improve the body
Now we are going to discover you another hypopressive exercise posture known as “The Tailor”. To do it correctly you must follow this step by step that we discover below:
- Sit cross-legged on the floor.
- Keep your back straight and place your arms on your hips.
- Begin taking the deep breaths of the exercise with slow inhalations and exhalations.
- Hold about 10 seconds.
Hypopressive exercises they are also a man’s thing, so you don’t have to look for hypopressive abs for men or women, as this practice can be done by anyone. Three sets of this exercise will help you work your muscles agilely and without complications.
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Tips for doing hypopressive abs right
To obtain do hypopressive abs correctly, you must take into account a series of steps that you have to do at home to follow this technique correctly.
Self-lengthening
It means that you should stretch your back as much as you can, making great bone and muscle strength, as if you wanted to get taller.
Double chin
It means that you should tuck your chin in, as if you want to touch your throat with your chin. This allows us to stretch the spine and have the basic pose to do hypopressive exercises.
Deep Inspirations
It is also essential that, with your breaths, you take a very deep breath until you feel your lungs fill with air completely. You should keep them full for about 10 seconds.
Apnea
It is time to expel the air. It should be done slowly and deliberately until you feel that you have completely emptied your lungs and that you no longer have a drop of air.
Tuck in the abdomen
It is essential that in order to do this exercise correctly you focus on putting your abdomen inward, as if you wanted to shrink your gut. This way you will be able to separate the ribs and exercise the muscles of the belly.
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