Did you know that you can have a defined abdomen by practicing hypopressive abdominal exercises? Find out more about the method used by Gisele Bündchen.
Did you know that pulling in your belly correctly can help strengthen your abdominal muscles? Anyway, the name of this technique is hypopressive abdominal, or hypopressive gymnastics, practiced by many celebrities, such as former model Gisele Bündchen, presenter Eliana and actress Thais Fersoza.
The practice’s main objective is to recover abdominal definition more quickly after childbirth, avoiding diastasis.
In short, hypopressive abdominal exercises are a type of exercise that focuses on toning the abdominal muscles, as well as relieving back pain. Furthermore, the method acts on the oblique and transverse muscles and the pelvic floor, preventing the loss of internal organs. Furthermore, the technique is recommended for people who cannot do traditional abdominal exercises and for postpartum women.
The method was created by Belgian Marcel Caufriez, physiotherapist and doctor in motor sciences and readaptation from the Free University of Brussels, in Belgium. Finally, in addition to strengthening the abdomen, the hypopressive abdominal also combats urinary and fecal incontinence, improves body posture and improves intestinal functioning. Thanks to the difference in pressure in the abdomen during the exercise and the absence of movement with the spine.
However, despite the benefits, not everyone can practice the method. Like people with high blood pressure, due to the increase in blood pressure during exercise. And for pregnant women, for example. The technique can cause contractions in the uterus, which could trigger an abortion.
How does hypopressive abdominal work?
In short, the hypopressive abdominal works on body awareness, through breathing exercises and specific postures. Therefore, the method is divided into initial phase, transition posture and final posture.
Furthermore, it is a trendy technique, being widely used by celebrities, such as Gisele Bündchen, for example. However, this method has been taught in yoga practices for thousands of years, where it is called uddiyana bandha.
But even so, the technique is not very well known, so the ideal is to carry it out with the help of a specialist. Furthermore, the ideal is to do the hypopressive abdominal exercise when you are fasting, for at least three hours. Therefore, never do it after eating.
Finally, for beginners, the exercise must be done lying down, so as you progress you move to a sitting position, finishing in a standing position, leaning forward. Then, the pelvic and abdominal muscles must be contracted, 3 to 5 times a week, for 20 minutes.
Benefits
When performing hypopressive abdominal exercises correctly, it provides several health benefits. For example:
- Thinner waist – this happens due to the isometric contractions performed during abdominal exercises. Because, when the belly is pulled inwards there is a change in the internal pressure of the abdomen. Resulting in a reduction in abdominal circumference.
- Strengthens the back muscles – by reducing abdominal pressure and decompressing the vertebrae, it relieves back pain. Preventing the formation of hernias and deviations in the spine.
- Prevents the loss of urine and feces – during practice the bladder may be repositioned. In addition to strengthening the ligaments. In this way, it helps prevent fecal and urinary incontinence and uterine prolapse.
- Improves posture and balance.
- Improves sexual performance – due to increased blood flow in the intimate region, during the practice of hypopressive abdominal exercises. Resulting in greater sensitivity and a feeling of pleasure.
Does it help you lose weight?
The hypopressive abdominal exercise has many benefits, but for those who want to lose weight, it is necessary to support the technique with a balanced diet. Therefore, the ideal is to reduce the consumption of foods rich in fat, sugar and calories. In addition, practice other physical activities, such as walking, running, cycling, among others. They also help with burning calories.
Well, hypopressive gymnastics does not involve high caloric expenditure. But, on the other hand, it is excellent for defining and toning the abdomen and reducing diastasis, leaving the belly muscles very firm. According to Maciel Caufriez, it is possible to reduce abdominal circumference by up to 8%.
Finally, the technique increases physical resistance, favoring the body’s venous and lymphatic return. In addition to improving flexibility and mobility.
How to do hypopressive abdominals?
Firstly, to do hypopressive abdominal exercises you must start slowly and pay attention to the movements. Therefore, for beginners, the ideal is to start by performing the technique lying down. Then progressing to a sitting position and finally standing leaning forward.
Anyway, now to perform gymnastics you need to follow the following steps:
- Start by inhaling normally, then release the air completely. This way, the abdomen will begin to contract on its own, causing the belly to shrink, sucking the abdominal muscles inward. In short, it’s as if your belly button touches your back.
- Then, hold this contraction for 10 to 20 seconds. However, over time you can increase the contraction time. And so, you increasingly increase the time without breathing.
- Then fill your lungs with air as you relax, breathing normally again.
Finally, the ideal is to practice hypopressive abdominal exercises 3 to 5 times a week, for 20 minutes. Furthermore, it is important to contract your pelvic muscles during practice to obtain the desired benefits. Such as waist reduction and symptoms of urinary incontinence, for example.
Therefore, between 6 and 8 weeks it is possible to notice a reduction of 2 to 10 cm in the waist, in addition to being able to perform the exercise more easily. This way, after 12 weeks you will enter the maintenance phase, doing just 20 minutes a week.
Positions for doing hypopressive abdominals
1- Lying down
For the initial position of the hypopressive sit-up you need to be lying on your back. So, start by doing 3 repetitions of the exercise, following the guidelines mentioned in the topic “How to do the hypopressive sit-up” above.
2- Sitting
You can also practice hypopressive sit-ups in a sitting position. This way, you can perform the exercise sitting in a chair, placing your feet on the floor. Or sitting on the floor with your legs bent, if you are a beginner. And with your legs straight, if you have more experience.
Finally, exhale while pulling your belly in. Then, hold as long as you can, then release your breath.
3- Leaning forward
In this position, you must stand up and lean your body forward, bending your knees slightly. Finally, inhale the air completely and, when releasing, draw your abdomen inwards. At the same time, contract your pelvic muscles, holding your breath for as long as you can. Returning to breathing normally.
4- On your knees on the floor
Finally, we have the kneeling position on the floor. Where you must release all the air from your lungs while drawing your abdomen in. Then, hold your breath for as long as you can and finish breathing normally again.
Anyway, there are other positions to perform the hypopressive sit-up. Therefore, it is ideal that you try to vary the positions, finding the one where you can maintain the muscle contraction for longer.
So, you liked the tip, to find out more read also: Abdominal diastasis, what is it? How to identify, prevent and treat.
