Physical activity is important to maintain general health. There are people who go to the gym, others who do group sports or there are even people who exercise at home.
The question is not to be stopped beyond the specific objectives that we may have. That said, there are people who really want to work the abdomen area. For them, an option is hypopressive abdominal exercises, and in this article we will see what they are and how to do them.
What Is Abdomen?
First of all, it is important to give four strokes of which are the abdomen and abs. Basically by abdomen the entire lower part of the trunk is known, between the diaphragm and the pelvis .
It is an area in which we find many soft tissues belonging mainly to the digestive system, but also belonging to the reproductive system or the excretory system. Organs in the abdomen are not as protected by bones as are the lungs or the heart, but tissues such as muscles still protect them.
What Are Abs?
The abdominals refer to the muscles found in the abdomen area. These are responsible for giving mobility and stability to our body at different levels. The different arrangement of these muscles gives a classification that we can summarize as straight, transverse, oblique and pyramidal abdominals.
They are muscles that can be worked through tension and relaxation exercises, with classic exercises for the area that are also simply called "abdominals". The straight ones are the ones that attract the most attention due to their attractiveness, but they all have to work for the correct general functioning.
Properties And Benefits
Hypopressive abdominal exercises were developed by observing that traditional abdominals could bring problems . Among its benefits, the work that is achieved in muscles that is difficult to work in another way stands out.
For example, the pelvic floor muscles are worked very well. This helps a lot for example in women who have gone through childbirth. It also represents an excellent exercise to strengthen all the muscles in the area associated with problems such as incontinence or sexual dysfunction.
On the other hand, the spine is not forced as in the case of traditional abdominals, which can easily subject the structure to excessive stress if not performed correctly. It is therefore a way to work the muscles avoiding unnecessary injuries.
Finally, the work on the transverse and oblique muscles prevents decompensations in the toning of the muscles of the abdomen area. This in turn helps to reduce the contour of the perimeter for a flatter stomach.
Hypopressive Abdominal Exercises
There is no abdominal muscle called hypopressive abdominal, but there are abdominal exercises dedicated to the abdomen area. Hypopressive abdominals work from the tension and distention of the deepest muscles of the abdomen .
To work them, breathing acquires a key importance. Its control is more essential than in other types of physical exercise, and this type of exercise requires respiratory apneas and negative pressure work.
How Are Hypopressive Abdominal Exercises Performed?
To place a negative pressure on our abdomen, the oblique and transverse muscles are mainly worked, producing a reflex reaction in the muscles of the lower part of the abdomen.
The combination of posture and breathing is essential in hypopressive abdominal exercises . Apneas or stops in breathing are performed by stretching the diaphragm. To achieve this, you must have a posture that encourages us to stretch the spine, making the rib cage open when we inhale.
We must maintain this position while exhaling the air afterwards, and once it is out, keep us apnea. During these breathless seconds there is then a kind of sweating in the abdomen. One has to concentrate on the expansion of the thorax to maintain tension.
Contraindications
This type of abdominal exercise is very beneficial, but you have to have control when doing it. It can generate some mechanical problems if they are done poorly and in an uncontrolled way.
On the other hand, hypopressive abdominal exercises may be contraindicated for some people. Specifically, people with hypertension may have trouble having to do apneas.
Those who suffer from heart problems in general have to adapt the way to do them with a professional. The same is true for people with anxiety, respiratory problems, and even pregnant women.
Although this type of exercise is contraindicated for these people from the outset, there is more and more customization of this type of exercise for all conditions, but it is very important to perform them alongside a professional.
Basic Hypopressive Abdominal Exercises
Below we show the most important abdominal exercises as an example . To learn to handle this type of physical activity, it is important to learn alongside an experienced person as we have pointed out previously.
1. Venus Pose
This is a basic position in which we are standing. The spine must be erected so that it is stretched, and we must open the hands with the palms facing forward.
2. Kneeling On The Floor
Another basic position similar to the previous one but on your knees. To do it we have to sit on our heels and put our hands on the muscles, leaving the back slightly bent forward.
3. Trunk Flexion
While standing, we lead our hands just above our knees, which are slightly bent. You have to try to curve and stretch your back as much as possible.
4. Against The Wall
In this exercise we must stand in front of a wall and advance one leg in front of the other. Hands are placed open against the wall and
5. Plank Abs
This hypotensive abdominal exercise recalls the position of the most classic abdominal exercises. The person should stretch out on the floor and put their feet flat on the floor. The forearms are stretched towards the ground upwards, allowing the rest of the body to be suspended in the air.
Some Recommendations
Those who practice hypopressive abdominal exercises advise doing them every day for 20 minutes . They note that it turns out to be an excellent exercise for their abdomen but also for their general health.
At first it is necessary to learn how to do them with someone who knows the technique, since doing them wrong can cause some kind of mechanical problem. Still, it is an excellent exercise that is a great alternative to traditional abdominal exercises.
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