Nothing achieves such a deep work on the internal muscles of the abdomen as hypopressive exercises. By doing them, not only the belly area is worked, but also the pelvic floor and the transverse, which is the muscle responsible for marking the waist, since it acts as a belt on both sides of the trunk.
Due to these benefits, they are usually indicated after pregnancy. They are also recommended in case of lumbar, cervical or inguinal hernia, after impact exercise and to improve respiratory capacity.
Do you want to learn how to make them? Here we tell you.
You can choose three postures: lying down, sitting or standing. The important thing is that you are comfortable and that you can breathe deeply in that position.
Lying down
Lie on your back with your legs slightly bent. Breathe deeply until you get your ribs to stick out and hold your breath for as long as you can.
You can also do it with your legs straight and your arms stretched next to your ears, this opens the sternum more, so more air will enter your lungs.
You should breathe in through your nose and release the air slowly through your mouth. Another way to do it is to breathe out quickly, like when you can’t hold your breath anymore and you let it out suddenly.
Do 10 repetitions of this exercise.
Seated
Sit in the lotus position. The back should be completely straight and the palms of your hands on the legs.
Push your legs down slightly as you take a deep breath, until your ribs are showing, and do the same breathing practice.
This hypopressive abdominal posture will help your belly not protrude when sitting.
Practice 10 times the breaths.
Standing
Stand with your back to the wall, without touching it. It’s just for support, in case you lose your balance.
The arms should be stretched out and the palms of the hands facing the ground. She takes three deep breaths releasing the air and, on the fourth, she breathes again but already holding the air and then releasing it.
This movement, in addition to helping you to mark the abdomen, also improves posture and relieves contractures in the back.
Practice 10 times the breaths.
What is recommended is that a routine of hypopressive abdominals be carried out for between 20 and 30 minutes, or that they be complementary to another exercise. If you practice them daily, you will notice amazing results. But for that, remember that it is also necessary to eat a healthy diet.
Important: It should be clarified that does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, either directly or indirectly. In the case of applying any information on this site for this purpose, does not assume responsibility for these acts. The intention of the site is only to offer information of a general nature to help in the search for personal development and growth.
Sources:
BBC
Health180