Table of contents:
The hypopressive sit-ups, popularly called hypopressive gymnastics, is a type of exercise that helps to tone the abdominal muscles, being interesting for people who suffer from back pain and cannot do traditional sit-ups and for women afterward -parto.
In addition to strengthening the abdomen, the hypopressive method also combats urinary and fecal incontinence, improves body posture, cures genital prolapse and improves intestinal functioning. This happens due to the difference in pressure that exists in the abdomen during the exercise and also due to the absence of movements with the spine. As these exercises spare the spine, they can be performed even in case of herniated disc, contributing to its treatment.
Learn more about hypopressive gymnastics in the following video:
How to do hypopressive sit-ups
To do the hypopressive sit-ups at home, start slowly, paying close attention to how the exercise should be performed. Ideally, start the set lying down and then progress to sitting and then leaning forward. Hypopressive gymnastics consists of:
- Inhale normally and then release the air completely, until the abdomen begins to contract on its own and then 'squeeze in the belly', sucking the abdominal muscles inwards, as if to touch the navel to the back.
- This contraction should be maintained for 10 to 20 seconds initially and over time, gradually increase the time, remaining as long as possible without breathing.
- After the pause, fill your lungs with air and relax completely, returning to normal breathing.
It is recommended that these sit-ups are not done after eating and that they start lightly and with few contractions, increasing over time. In addition, to have the desired benefits, it is recommended to always contract the pelvic muscles and perform the sit-ups 3 to 5 times a week for about 20 minutes.
By following these recommendations, a reduction in the waistline and a decrease in urinary incontinence symptoms can be observed. In 6 to 8 weeks it should be possible to see a reduction of 2 to 10 cm in the waist and greater ease to perform the exercises.
After 12 weeks you should enter the maintenance phase, doing 20 minutes a week, before your usual training, but for better results it is recommended to do from 20 minutes to 1 hour 2 times a week in the first month and 3 times a week. to 4 times a week from the 2nd month onwards.
The step-by-step procedure for doing the hypopressive sit-ups can be performed in different positions, such as:
Exercise 1: Lying down
Lying on your back, with your legs bent and your arms along your body, follow the instructions above. To start, do 3 repetitions of this exercise.
Exercise 2: Sitting
In this exercise, the person must remain seated in a chair with the feet flat on the floor or you can sit on the floor with the legs bent, in the case of beginners, and with the legs stretched for the more experienced. Let the air out completely and then 'suck' your belly in completely, not breathing for as long as you can.
Exercise 3: Leaning Forward
In a standing position, lean your body forward, bending your knees a little. Inhale deeply and when you exhale, 'pull' your abdomen in, as well as your pelvic muscles, holding your breath for as long as you can.
Exercise 4: Kneeling on the Floor
In the 4-pronged position, release all the air from your lungs and suck your belly in as much as you can and hold your breath for as long as you can.
There are still other postures that can be adopted to do this exercise, such as standing and 4 support positions. Whenever you are going to do a series of hypopressives, you should vary the positions because it is normal for the person to have an easier time maintaining the contraction for a longer time in one position than in another. And the best way to find out which positions you hold the contraction most effectively is to test each one.
Benefits of hypopressive sit-ups
Hypopressive abs have several he alth benefits when practiced correctly, the main ones being:
- Shines the waist due to isometric contractions that are performed during the exercise, this is because when "sucking" the belly there is a change in the internal abdominal pressure, helping to decrease the circumference abdominal;
- Strengthens the back muscles because of decreased abdominal pressure and decompression of the vertebrae, relieving back pain and preventing the formation of hernias;
- Prevents the loss of urine and feces, because during the abdominal step-by-step, there may be a repositioning of the bladder and strengthening of the ligaments, fighting fecal incontinence, urinary and uterine prolapse;
- Prevents the formation of hernias, as it promotes the decompression of the vertebrae;
- Improves sexual performance, because during the exercise there is an increase in blood flow in the intimate region, increasing sensitivity and pleasure.
In addition, performing hypopressive abdominal exercises also helps to improve posture and balance, as it promotes the strengthening of the abdominal muscles, and combats spinal deviations, as it also helps to promote spine alignment.Discover other benefits of hypopressive gymnastics.
Hypopressive abdominal slimming?
To lose weight with this exercise, it is necessary to adjust the diet, reducing the consumption of foods rich in fat, sugar and calories and also spend more energy also performing other exercises that burn fat such as walking, running, cycling or rollerblading, for example.
This is because hypopressive gymnastics does not have a high caloric expenditure and therefore is not effective in burning fat and therefore you only lose weight when these other strategies are adopted. However, these abs are excellent for defining and toning the abdomen, leaving the belly flat. See more about how to strengthen your abs and define your belly.