Hypopressive Abs - Technique, Types And Health Benefits

Even in times of social distancing, one must maintain good physical condition. Especially during the cold season when we are faced with a serious virus and when our immune system needs extra strengthening in order to function properly. And if you're not the type to train outside in the winter, you are certainly interested in the alternatives. So, have you ever heard of so-called hypopressive exercises to build your stomach? Your answer is "yes" but you ignore the details? You want to know more ? So, check out the following information and you'll find out all there is to know! From the basic technique, through the health benefits to the contraindications, here is our overview on hypopressive abs!

Hypopressive abs revealed

In layman terms, the general concept of hypopressive abs is to “suck” your stomach inward as much as possible (imagine trying to touch your spine with your navel) and keep that state for short periods of time. The goal is to develop the capacities of his deep abdominal muscles in this way. A somewhat more "scientific" explanation is that it is a system of activities specially designed to push one's diaphragm and organs upwards. This helps strengthen the transverse and oblique abdominals located deep.

A common misconception is that you must also maintain a breath hold during this time. In reality, stopping breathing is not necessary. Many people find it difficult to breath in or breathe normally while keeping an empty stomach. By practicing this maneuver, they are simply choosing not to breathe.

Origins and contraindications

The technique of these flat stomach exercises has actually been used for decades by bodybuilding stars like Arnold Schwarzenegger and Ronnie Coleman. You will be explained and shown how to practice them, but it should first be specified what the contraindications are. Hypertonic and pregnant women are said to avoid hypopressive abs. The same goes for people in the postoperative period (especially in the case of abdominal surgery), including after a cesarean section.

It's just as important to remember that hypopressive abs alone don't burn fat or build new muscle. Their main purpose is to strengthen the inner midsection, that is, the abdominal muscles that you have already developed. Of course, doing these exercises decreases the waistline and gives a slimmer appearance, but one should likewise opt for crunches, leg raises, different types of planks and scissors in order to benefit from them.

Health benefits of hypopressive abs

The good news is that if you perform low pressure abs correctly, in combination with your daily or weekly abdominal routine, you will not only get a sexy flat stomach, but other health benefits as well. Obviously, an ideal waist size is one of your goals, but with regular controlled stomach suction you will improve your overall physical abilities. Keep in mind that the first time you exercise your Musculus transversus abdominis (the transverse muscle of the abdomen) you are likely to have muscle soreness. But this muscle pain is basically a positive sign because its presence means that you are activating the right muscles. Don't worry, it will go away in a day or so.

A very important health benefit that hypopressive abs offer is that they help improve posture. Good posture in turn benefits the prevention of spinal ailments in old age. Then, fans of weightlifting and other strength sports will not be disappointed either. The reason is that these exercises that strengthen your inner abdominal muscles will help you lift more by lowering the risk of trauma.

Hypopressive abs also increase your lung capacity. This is why divers and runners who have adopted this technique may hold their breath for so long or have more stamina. Finally, doing these abdominal exercises drives away stress. Every time you breathe in and out deeply and in a controlled manner, your body releases hormones that make you more relaxed and calm. So, if you have been having a stressful day, give the anti-stress medication a break and try this gorgeous abdominal breathing technique.

The different types of hypopressive abs

Finally, here are some great videos that perfectly illustrate the different types of hypopressive abs and how to put them into practice. Whichever variation you prefer, be sure to inhale through your nose and exhale through your mouth as you practice. Likewise, only try hypopressive abs on an empty stomach to create more space for the contraction. Choose the technique that works best for you or alternate between varying positions every few days in an effort to diversify your workout routine. At the end of the day, who wouldn't want to benefit from a home sports activity that doesn't require any specific equipment?

Standing hypopressive abs



The lying stomach vacuum



Hypopressive abs on 4 legs



Flat stomach bending forward exercises