LPF: what it is, how to do the exercises and benefits

The LPF, also known as the negative belly technique, is a technique that aims to prevent back pain, reduce the belly, help with recovery after childbirth, improve bowel function, and help in the treatment of urinary incontinence. .

LPF, which stands for “low pressure fitness”, combines hypopressive gymnastics, which are exercises that focus on contracting the abdomen, and also includes breathing practices and postural re-education. Find out more about hypopressive gymnastics.

Although LPF exercises offer many benefits, this technique must initially be done with the guidance of a physiotherapist, or physical activity professional, who specializes in this exercise, so that the techniques can be taught properly and injuries can be avoided.

How to make

To do the LPF, you must follow the following step by step:

1. Inhale normally and then release the air completely;
2. Contract the abdomen, sucking the abdominal muscles “inside”, while releasing all the air;
3. Keep your abdomen contracted for 10 to 20 seconds, without breathing. Starting with 4 seconds and progressing gradually;
4. Fill your lungs with air and relax your abdomen completely, returning to normal breathing;
5. Repeat all steps for 20 to 60 minutes, depending on the objectives to be addressed.

The LPF can be done lying down, standing, kneeling, sitting, on 4 supports or with the body leaning forward, depending on the person’s progress during the exercises.

People who are starting to practice LPF should take 3-day breaks between each session, for the first 10 sessions. After this period, you can practice daily.

Main benefits of LPF

The main health benefits of LPF are:

1. Prevent and treat back pain

LPF prevents and helps treat back pain, because these exercises strengthen the core muscles, which include the muscles from the chest to the pelvic region, improving balance and body posture.

2. Reduce your belly

By activating the abdominal muscles, improving tone and reducing internal pressure in the abdomen, LPF helps to reduce the circumference of the belly.

3. Improve intestinal function

As LPF exercises stimulate the movements of the internal organs of the belly, this technique facilitates evacuation, improving intestinal functioning and thus avoiding constipation.

4. Prevent and treat urinary incontinence

LPF prevents and treats urinary incontinence, because it strengthens the pelvic floor muscles, in addition to reducing pressure inside the abdomen. See other ways to treat urinary incontinence.

5. Help with postpartum recovery

LPF helps with postpartum recovery by strengthening the abdominal muscles, making it a good technique to avoid or complement the treatment of abdominal diastasis. Check out other treatments for abdominal diastasis.

6. Decrease stress and anxiety

LPF reduces stress and anxiety, because it promotes oxygenation of the brain and regulates the parasympathetic nervous system through deep and continuous breathing, reducing tension and discomfort.

Does LPF help you lose weight?

Known as the negative belly technique, the LPF reduces the circumference of the belly, because it activates the deep abdominal muscles, improving muscle tone.

However, this technique does not lose weight, as it does not stimulate the burning of body fat. Therefore, to lose weight it is recommended to follow a diet and practice physical activity regularly. See how to go on a diet to lose weight.

Other tips for taking the LPF

Other tips that the creators of LPF, Spaniards Piti Pinsach and Tamara Rial, recommend are:

• Go to the bathroom before training;
• Try to always do the exercises in the morning;
• Avoid doing the practices before bed, and should do them no more than 3 hours before bed;
• Do not exercise right after eating.

Furthermore, the creators of LPF also recommend drinking water before and after practices, as exercise increases body temperature.

Who can’t do

Pregnant women, people with heart or abdominal problems should consult a doctor before practicing LPF exercises. However, LPF exercises can be adapted to each person’s needs.