Through specific movements and gentle stretching, the hypopressive gymnastics has many health benefits. It acts in particular on the reinforcement of the abdominal strap and the improvement of the posture. It is currently one of the most fashionable sporting disciplines.
Find out in this article what it is hypopressive gymnastics and what are its indications? See also some examples of typical exercises on the subject.
Definition of hypopressive gymnastics
As the name suggests, the hypopressive gymnastics is a physical activity that involves lowering the pressure in the abdomen. It is based on postural and breathing exercises, ordered and rhythmic, which work the diaphragm.
The goal is to contract the diaphragm at the time of expiration to obtain an abdominal vacuum. L'exercise is done in apnea. How to do ? Expel as much air as possible from your lungs and hold your position for a few seconds. This action will bring the abdomen inwards and at the same time return the viscera to their true locations. In addition, the abdominal and pelvic muscles will also be toned.
La hypopressive gymnastics is also a relaxing activity and a way to improve your well-being. In addition to strengthening the abdominal belt and the pelvic floor, this practice brings a large number of health benefits.
- Reprogram the body : by strengthening the abdominal and pelvic muscles, the hypopressive gymnastics contributes to fight against the problems of weight gain and urinary leakage.
- Improve posture : the postures adopted during training also have a positive effect on spine. They allow the vertebrae to regain their natural alignment. This will correct your posture and reduce the risk of back pain. For people who already suffer from it, this method will help relieve the pain.
- Optimize intestinal transit, vascularization and venous return : as the viscera no longer support any pressure, intestinal transit becomes simpler. Traffic in this area is also improving.
- Increase physical performance: With the strengthening of the abdominal muscles, the upper body becomes more robust.
- Recover after childbirth : the exercises in apnea promote the return of the organs to their place and allow to recover the normal functions of the pelvic floor.
A hypopressive gymnastics session lasts 20 to 30 minutes. To master the principle and benefit from the results, you must plan around ten sessions. During the session, the feeling in your gut can be immediate.
Indications for hypopressive gymnastics
La hypopressive gymnastics suitable for everyone and all ages. But, it is especially intended for people who want to have a better silhouette. It helps reduce waist circumference and improve posture.
This activity is also recommended for a postnatal rehabilitation. It allows to preserve the perineum against the pressures of the abdominals following childbirth. Also, it helps to put the genitals back in place and relieve lumbar pain. According to health professionals, it is more appropriate to wait 2 months after childbirth before starting.
Hypopressive gymnastics is also indicated for athletes. She helps to prevent injuries, balance muscle tone et oxygenate the tissues.
As it acts immediately on the intestine, hypopressive gymnastics represents a real alternative to taking medication in case of constipation.
It is also beneficial for people who suffer from genital prolapse, a disorder known as "organ descent". This disease corresponds to the abnormal descent of one or more organs of the pelvic cavity. It can be the bladder, uterus or rectum. It is often manifested by incontinence and a feeling of heaviness in the lower abdomen.
Some examples of hypopressive gymnastics exercises
The main bases of hypopressive gymnastics exercises are apnea breathing, rib opening, stretching, strengthening the body from the inside out and reeducating abdominal pressure. They do not require any special tools.
However, some recommendations should be taken into account before the practice:
- go to the toilet first;
- avoid practicing it before going to bed, rather prefer the morning;
- do not exercise if you have just eaten;
- drink enough before and after exercise;
- stretch as much as possible.
Before beginning any exercise, you must also master diaphragmatic suction. This allows you to strengthen the diaphragm in addition to improving breathing and oxygen saturation.
The first exercise is done in a standing position for 5-10 minutes. Separate your legs, aligning them at the hips. Bend your knees slightly and position your hands at your hip without touching it. This position will also force your arms to bend slightly. Then, tuck your chin.
Hold this pose by repeatedly contracting the abdomen and pushing the ribs out. Hold your breath for as long as possible.
In this exercise, you need to lie on the floor with your legs reflected and your arms along your body. Exhale all the air from your lungs. Contract your abdomen and push out your sides while trying not to take in air. Hold this position for as long as possible, then breathe normally. Repeat this exercise for 10 minutes.
In this same position, you can also lift your right leg and rest your heel on your left knee. Then, apply light pressure with your hands on the bent right knee. The positioning of your hands should be inward. Once you have the correct posture, perform a cycle of 3 breathing apneas. On average, the apnea should last 20 to 25 seconds.
To start, get on your knees on a floor mat. Then bend your back forward and expel all the air you have in your lungs. Contract your abs as hard as you can while holding your breath. Repeat this exercise for 10 minutes.
Postural and breathing exercises can be tiring, so remember to take a short break of 2 to 3 minutes between each activity. During the first month, you should perform the exercises daily.
You can do the exercises hypopressive gymnastics at home. However, to acquire a solid foundation and avoid accidents, it is better to be supervised by a specialist in the field.