Hypopressive abdominals: what they are and how to do them

Today many people go to the gym or do sports at home or outdoors in order to exercise, maintain your state of physical and mental health, generate endorphins and maintain and improve your figure. There are a large number of possible exercises to perform, both aerobic and anaerobic.

One of the areas that is most often worked on is the abdomen, a part of the body that is generally acted upon by performing sit-ups. However, in recent years a different way of doing this type of exercise has become popular: which consists of doing hypopressive abdominals. Next we will see what they are and what their benefits are.

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abdomen and abs

The abdomen is the part of the body located in the lower half of the trunk, located between the torso (from which it is separated internally by the diaphragm) and the pelvis. Inside, most of the organs linked to the digestive system and part of the genitourinary system are housed.

Regarding the musculature, we can find

a series of muscles that provide mobility to the area at the same time that they protect the internal organs and help their proper functioning. These muscles are arranged laterally, posteriorly, and anteriorly, and can be classified as transverse, oblique, pyramidal, and rectus.

The functioning of said musculature is of great importance, and when they are trained they allow a better posture and capacity for movement and functioning of different parts of the body. Thus, training them can be a great advantage, and for this it is very useful to carry out tension and distension exercises, which has traditionally been done by performing sit-ups, which normally require tension through constant and repetitive movements.

However, hypopressive abdominals are not based so much on carrying out movements but on their tension and relaxation in a more passive way.

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The Hypopressive Abdominals: General Functioning

hypopressive abs They are a type of exercise dedicated to the work of the so-called abdominal girdle from the tension and distension of the deepest musculature.

Yes ok breath control It is fundamental in most activities and physical exercises, in hypopressive abdominals it acquires a even greater significance due to the fact that they are mostly exercises performed during moments of apnea respiratory.

It is about achieving a negative pressure in our abdomen and part of the pelvis, so that the reflex reaction of the internal muscles is produced. The oblique and transverse muscles are especially worked.

How is this exercise done?

To perform them, the control of posture and breathing are combined. Basically, apnea or cessation of breathing is caused after stretching the diaphragm in a position that favors self-stretching and opening the ribcage while inhaling to try to keep it open when exhaling.

After exhaling and before inhaling, apnea is performed (that is, it takes a few seconds without breathing), observing a kind of suction in the abdomen. In short, it is about expelling all the air and then holding your breath while you expands the thorax and shrinks the gut, to maintain the tension and finally stop tensing and return to inspire. It is recommended to do several series regularly to see results (approximately twenty minutes a day).

These types of exercises were developed from the observation of the possible difficulties or negative consequences of performing traditional sit-ups. However, it is necessary to have some control when making them since they can generate some mechanical problems if they are done wrong and in an uncontrolled way.

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Benefits and contraindications

Hypopressive abs have a series of benefits compared to their traditional counterpart. On the one hand, it helps to reduce the contour and perimeter by working especially the transverse and oblique muscles.

Hypopressive abs too They have been shown to be useful for working on the pelvic area., which can be a help in order to prevent incontinence problems and even to strengthen the muscles after childbirth. Likewise, this strengthening can help reduce the effects of various types of sexual dysfunctions.

Another advantage is that in general the spine is not forced, with which they do not usually cause discomfort or back pain and, at the same time, possible significant injuries are avoided.

However, this exercise can be dangerous for some people. Specifically, people with hypertension should refrain from doing this type of exercise, based on the use of apnea. It is also contraindicated for pregnant women, although some programs dedicated to this type of population are beginning to be carried out.

people with anxiety and/or respiratory and cardiac problems could also have difficulties to carry them out, also being contraindicated or requiring modifications and adaptations.

Some hypopressive exercises 

Below you can find three hypopressive exercises that can help strengthen your abs.

1. Standing Hypopressive Abdominals

To perform this exercise we must be upright, with the feet parallel and try to separate the shoulders while stretching the spine upwards as much as possible. The arms can be placed in the form of a jar or aligning elbows with hands and shoulders in a circle, forward.

Once in this position, we inhale opening the ribs and try to maintain said opening while exhaling. Once the air is expelled, we perform the apnea with the ribs open and hold on for a few seconds. Subsequently, we let go and take a breath again, taking several normal breaths before doing the exercise again.

Another variant is done flexed, resting the hands on the legs but also elongating the spine as much as possible.

2. Seated Hypopressive Abdominals

As in the previous case, the column is stretched as much as possible, although sits with legs bent. The posture is similar to that used in many yoga exercises and meditation. The arms can be placed in the same way as the previous one, and the same breathing routine is performed.

3. Bottom abdominals (plank)

This exercise is performed by supporting the forearms and the toes on the floor, keeping the rest of the body in suspension and maintaining the tension of the abdomen. the posture is similar to what is done when doing push-ups. In addition to the obliques and the transversus, the rectus muscle is also worked.