Hypopressive abs: how to do them (with video)

Hypopressive abdominals, or what is the same, Hypopressive Abdominal Gymnastics (GAH), is a technique born in the 80s by the hand of Dr. Marcel Caufriez. Although it was developed as a method to recover the pelvic floor of women after childbirth, it has been seen that its benefits go further and that hypopressive abdominals are a good tool both for shaping the figure, since it helps to smooth the belly and mark the waist, as to improve sexual intercourse and avoid prolapse (when the uterus sags and protrudes from the vagina) …

What are hypopressive abs and how are they different from conventional abs?

Classic sit-ups increase the pressure inside the abdominal cavity, which negatively affects your muscles and that of the perineum. This creates an effect contrary to what is sought, since having weakened muscles, we get the "tummy", apart from other physical problems (urinary incontinence, etc.). Also, these crunches work only the rectus abdominis, which exacerbates the situation.

On the other hand, hypopressive abdominals, when working the area combining postures with breathing –with a "suction" effect in apnea– do not increase abdominal pressure , but they do activate the muscles of the abdominal girdle and the pelvic floor. In addition, by working the obliques and transverses at the same time, they define the waist, so the entire silhouette looks more stylized.

Benefits of hypopressive abs

The benefits of doing hypopressive crunches on a regular basis are many:

They slim the waist. By working the oblique and transverse abdominals, the waist is marked and its perimeter is reduced.
They "smooth" the belly. In addition to improving the tone of the abdominal muscles, it avoids pressure in this area, so that the internal organs do not "push" forward and this has a "flat stomach" effect.
They help prevent back pain. Because by working the abdominal muscles it contributes to the stability of the lumbar vertebrae.
They prevent urine leakage. Because it works the muscles of the perineum, bladder and anus, thus preventing urinary incontinence.
They improve sexual life. Especially when relationships are painful or there is loss of sensitivity.
They avoid constipation. By working the internal organs of the abdomen, it makes you gain regularity when going to the bathroom because they improve the functions of the intestine and other organs such as the bladder.
Menstruations are less painful. Thanks to all the work of the pelvic floor organs that is done with this gymnastics.
Postpartum recovery. Hypopressive abdominals help the uterus regain its normal size after delivery. Also. They prevent prolapse, that is, the uterus from moving and may protrude from the vagina because the work of the perineum causes the pelvic sleep organs (bladder, uterus or womb and rectum) to stay in place.
They improve the circulation of the legs. Because it decompresses the lymph nodes in the pelvis.

Next, we will show you how to do them step by step and we suggest an exercise routine. If you prefer to learn with a video, at the beginning of the article you can find the hypopressive abdominal routine prepared by Laura Rey, personal trainer, expert in hypopressive gymnastics and founder of Slow Fitness Services. In addition to the exercises, it teaches you how to do apnea.

What are hypopressive abs and how are they different from conventional abs?

Benefits of hypopressive abs

The benefits of doing hypopressive crunches on a regular basis are many:

They slim the waist. By working the oblique and transverse abdominals, the waist is marked and its perimeter is reduced.
They "smooth" the belly. In addition to improving the tone of the abdominal muscles, it avoids pressure in this area, so that the internal organs do not "push" forward and this has a "flat stomach" effect.
They help prevent back pain. Because by working the abdominal muscles it contributes to the stability of the lumbar vertebrae.
They prevent urine leakage. Because it works the muscles of the perineum, bladder and anus, thus preventing urinary incontinence.
They improve sexual life. Especially when relationships are painful or there is loss of sensitivity.
They avoid constipation. By working the internal organs of the abdomen, it makes you gain regularity when going to the bathroom because they improve the functions of the intestine and other organs such as the bladder.
Menstruations are less painful. Thanks to all the work of the pelvic floor organs that is done with this gymnastics.
Postpartum recovery. Hypopressive abdominals help the uterus regain its normal size after delivery. Also. They prevent prolapse, that is, the uterus from moving and may protrude from the vagina because the work of the perineum causes the pelvic sleep organs (bladder, uterus or womb and rectum) to stay in place.
They improve the circulation of the legs. Because it decompresses the lymph nodes in the pelvis.

How are hypopressive exercises done?

Hypopressive abdominals cause an indirect contraction of the abdominal muscles and the pelvic floor. Different postures are adopted that help to create space in this area and a breath is practiced with which one reaches apnea, creating a "suction" effect that contracts these muscles without applying pressure.

Now that you know something more about what hypopressive abs are and what benefits it has for your body, let's see how you can do them yourself at home, step by step.

How to breathe to get to apnea

We will take two breaths taking air for two seconds and expelling it in four. When expelling the air we must do it as if we wanted to extinguish the candles on a cake. In the third breath, we take the air in two and release in four, but we no longer take air again, but once our lungs are completely empty, we close the glottis and act as if we wanted to breathe again but without taking air or for the mouth or the nose. Then we come to apnea.

Apnea, when the stomach "sticks" to the spine

When going into apnea, the sensation is that the stomach enters so far into the abdominal cage that it wants to go to stick to the spine. We feel as if our guts are "vacuum packed". When we run out of air, we create a negative pressure inside our body and we cause our abdomen to hide and the organs of the pelvic floor to rise.

Hypopressive abdominal postures

The posture is the second "leg" of hypopressive abdominal gymnastics, since what it seeks is to create muscle activations that promote abdominal hypopressure. Hypopressive postures can be standing, quadruped, sitting or lying down, but they usually always require:

Put your feet parallel to each other and open to the measurement of the hips.
Avoid locking your knees by keeping them slightly bent.
Shift the weight of the body to the tips of the feet, without bending the waist.
Keep the arms at chest level and relax the shoulders so that they are away from the ears, keeping the scapulae apart.
Bring the chin slightly towards the chest, as if we wanted to mark "double chin".

In the following images we are going to give you four exercises for different positions, but there are many variations. Anyway, all the exercises have the same effect and doing one or the other depends more on whether you feel comfortable and feel good sucking in one position or another. Rather than stick to a table, the ideal is to polish your technique and do the exercises that suit you best to be regular in practice. If you have the possibility, taking some classes with a specialist in this type of gymnastics is ideal and then doing it yourself at home.

Hypopressive chart: standing exercise

Bring your feet parallel to the hips and keep your knees slightly bent. With your arms at chest level, exhale all the air. Raise your arms and, in apnea, suck your abdomen inward. At first, count to 5, release the suction and take in the air again. Do two normal reps and repeat. When you're more trained, you can count to 15 or 20, depending on your stamina.

Table of hypopressives: lying down exercise

Lying on your back, bend your knees, support your heels and bring your toes facing the ceiling. Place your arms first at hip height, elbows out, and expel all the air. Then, in apnea, she raises her arms to chest level, separating the scapulae well, and sucks. Count between 8 and 20 depending on your level of training. Take two normal breaths and repeat.

Table of hypopressives: exercises in quadrupeds

Find all four supports, keeping your back straight like a board, your toes flat on the ground, and your palms facing each other while your elbows remain open. In this position, release all the air, suck in apnea and bring your torso slightly forward for a count of 8 to 20. Then, release the suction, return to the starting position, take two normal breaths and repeat.

Table of hypopressives: exercises sitting

You can do it on a chair, on a Pilates ball … It involves placing your heels on the floor and bringing your toes pointing towards the ceiling, keeping your back straight, your chin in and your arms with your elbows open at chest level, palms facing outward and fingers facing each other. In this position, take out all the air, suck and lift your arms. Count between 8 and 20, release the suction, lower your arms and breathe in again. Take two normal breaths and repeat.

Before starting with hypopressives …

Before we start with hypopressives …

It is important that you practice these abs on an empty stomach, so it is ideal to do them before breakfast or after two or three hours after eating. What is recommended is to drink before and after doing them.

How long do you have to be hypopressive?

To benefit from its effects, you must do them for a lifetime. But although at the beginning they require time, because sessions of between 20 minutes to an hour are done about 3 times a week, after 3 to 6 months, when you see how you have improved, you will be able to train only 10 minutes in two weekly sessions.

What are hypopressive abs and how are they different from the usual ones?

Classic sit-ups increase the pressure inside the abdominal cavity, which negatively affects your muscles and that of the perineum. This creates an effect contrary to what is sought, since having weakened muscles, we get the "tummy", apart from other physical problems (incontinence, etc.). Also, these crunches work only the rectus abdominis, which exacerbates the situation.

On the other hand, hypopressive abdominals, when working on the area combining postures with breathing –with a "suction" effect in apnea– do not increase abdominal pressure, but they do work the tone of the abdominal girdle and the pelvic floor. In addition, by working the obliques and transverses at the same time, they define the waist, so the entire silhouette looks more stylized.

benefits of hypopressive abs

The benefits of doing hypopressive crunches on a regular basis are many:

They slim the waist. By working the oblique and transverse abdominals, the waist is marked and its perimeter is reduced.
They "smooth" the belly. In addition to improving the tone of the abdominal muscles, it avoids pressure in this area, so that the internal organs do not "push" forward and this has a "flat stomach" effect.
They help prevent back pain. Because by working the abdominal muscles it contributes to the stability of the lumbar vertebrae.
They prevent urine leakage. Because it works the muscles of the perineum, bladder and anus, thus preventing urinary incontinence.
They improve sexual life. Especially when relationships are painful or there is loss of sensitivity.
They avoid constipation. By working the internal organs of the abdomen, it makes you gain regularity when going to the bathroom because they improve the functions of the intestine and other organs such as the bladder.
Menstruations are less painful. Thanks to all the work of the pelvic floor organs that is done with this gymnastics.
Postpartum recovery. Hypopressive abdominals help the uterus regain its normal size after delivery. Also. they prevent prolapse, that is, the uterus from displacing and may protrude from the vagina because the work of the perineum makes the pelvic sleep organs (bladder, uterus or womb and rectum) stay in place.
They improve the circulation of the legs. Because it decompresses the lymph nodes in the pelvis.