During these dates, falling asleep seems to be, for many, a daunting and difficult task to carry out. Now, the Harvard Medical School (USA) has revealed a series of tips to achieve a peaceful sleep every night ( insomnia included), essential for our body to be healthy and energized to face any task the next day.

If you are one of those people who are asleep shortly after going to bed, it is difficult to understand what happens if, suddenly, you start having sleep problems. This article will help you identify small changes you can make to have a good night's sleep.

You may be concerned if you are not able to fall asleep and get a good night's sleep, but it is not harmful to your health if this happens for a night or two. This will make you tired, but resting the following nights will keep you in shape.

However, if you do not fall asleep for several nights in a row, you may begin to feel:

• Constantly tired.

• Sleepy during the day and even falling asleep.

• Unable to concentrate.

• Undecided.

• Depressive.

This occurs when the problem begins to affect your health and you should start to consider whether your lifestyle or the environment around you is disturbing your sleep.

Your Night-time and Bed-time Routine
Having a nighttime routine and a set bedtime will help your body get used to a bedtime schedule. You may want to ask other people in your household to help you with your routine. Try not to use electronic devices such as smart phones ("smartphones"), computers, or tablets during the hours before bedtime. The light from these gadgets and the emotions that can result from checking email or social media sites can make it difficult to relax and fall asleep.

If You Can't Sleep
Your Activities During The Day
Your habits and activities can affect the quality of your sleep. Here are some tips:

• Get regular exercise. Determine what time of day works best for you based on your sleeping habits.

• Get outside during daylight hours. Spending time in the sun helps you readjust your body's sleep and wake cycles.

• Limit caffeine (coffee, tea, caffeinated sodas) during the day. And don't consume any of them for at least 4-6 hours before going to bed.

• Do not drink alcohol before going to bed. Alcohol can make you wake up more often at night.

• Don't smoke or use tobacco, especially at night. Nicotine can keep you awake.

• Don't nap during the day, especially around bedtime.

• Do not take medications that could keep you awake or make you feel hyperactive or energized, just before going to bed. Your doctor can tell you if your medicine might have this effect and if you can take it earlier in the day.

If you cannot sleep because you are in a lot of pain or have an injury, or are often anxious at night, or have unpleasant dreams or nightmares, talk to your doctor.


10 Simple Tricks To Sleep More And Better

Having good "sleep hygiene" can greatly improve your quality of life.

1. Avoid Drinking Caffeine, Alcohol And Nicotine
Caffeinated foods decrease the quality of sleep since caffeine is a stimulating substance that keeps you awake. Avoid taking it 4-6 hours before going to bed. The same is true for smokers, who must avoid cigarettes before going to bed. And although it seems that alcohol makes you sleepy, after a few hours of drinking it it acts as a stimulant, increasing the number of times you wake up at night. It should be avoided taking it 3 hours before bedtime.

Alcohol depresses the nervous system, which helps you fall asleep. However, this effect disappears after a few hours, which causes us to wake up several times throughout the night, preventing a good sleep.

2. Evaluate The Atmosphere Of Your Room
A quiet, dark and cool environment will help you fall asleep. Why do you think bats go into caves to sleep during daylight hours? To achieve such an atmosphere, reduce external noise with earplugs or using white noise devices. Have thick curtains that cover any ray of sunlight and even wear an eye mask. Maintain a temperature of 20-25 degrees. (60-75) and good ventilation. And make sure that you are lying on a good mattress and that you use good pillows. (Remember that good mattresses should be changed every 8-10 years)

3. Establish Relaxing Rituals Before Going To Bed
Reading before bed in dim light is a good way to prepare for sleep. Facilitate the transition from being awake to asleep with a few moments of relaxation in the hour before bed. Take a bath, read a book, practice relaxing exercises ... and above all, avoid stimulating and stressful activities - like working or arguing.

Activities that create physical and psychological stress cause the body to secrete cortisol, the hormone associated with increased "alertness." If you tend to take problems to bed with you, try writing them down in a notebook and putting them away when you're done.

4. Go To Bed When You Are Really Tired
Having trouble falling asleep will only lead to more frustration. If you haven't fallen asleep within 20 minutes of getting into bed, get up, go to another room, and do something relaxing like reading or listening to music until you feel tired enough to go to sleep.

5. Don't Look At The Clock
Looking at your bedroom clock when you are trying to fall asleep or when you wake up in the middle of the night can increase your stress. Lay him face down.

6. Keep Your Internal Clock On A Consistent Schedule
Having a regular sleep schedule helps ensure better quality and consistency of sleep. Going to bed and getting up at the same time each day sets the "internal clock" to go to bed at the same time night after night and get up at the same time each morning.
Try to maintain this same routine on the weekends to avoid a sleep hangover on Monday mornings.

7. Don't Take A Nap
Napping is beneficial to continue with energy the rest of the day, but not if they are long. A maximum of 20 minutes will sit us great. More, it will only prevent us from not being able to sleep at night. Many people nap as usual after eating. However, for those who have problems sleeping it can be counter-prudent as they reduce fatigue.

8. Make Your Dinners Light
Eating a pizza at 10 p.m. can be your worst nightmare. Finish dinner 2-3 hours before bed and avoid foods that cause indigestion or take a long time to digest. Go to bed with an empty stomach and not with your digestive system fully functioning, otherwise you will not rest well.

9. Balance Your Hydration
Drink enough to avoid waking up thirsty but not too much or too close to bedtime to avoid visits to the midnight bathroom.

10. Play Sports In The Morning
Exercising promotes relaxed sleep as long as it is practiced a few hours before bedtime. Practicing physical activity also stimulates the secretion of cortisol, which activates the alert mechanism in the brain. Finish your sports practice 3 hours before going to bed or accommodate it in your morning routines.

Final Thoughts
If you are not sleeping well and are tired, it is recommended that you do not do activities that could put you or others in danger. This includes driving, operating machinery, or making crucial decisions at work or at home.
If you continue to have sleep problems after trying these measures - especially if it lasts for more than a month - you must consult a doctor

You want to play sports, you have set a goal for yourself, but you don't know which path you should follow to achieve it with guarantees. A Personal Trainer guides you from day one to get started safely.

There are many people who, with all good intentions, but without the necessary training, plan the training of other people based on what they have done and it has worked for them. We must be careful, since each one has particular needs according to their state of health, physical condition or their body, and that is why what goes well for one does not have to serve another. At this point there are many of us who make mistakes and we may be wasting time, money or, what is worse, our health.

One of the main reasons for failure of people who join the gym is the lack of willpower to go regularly to play sports. This is a problem that especially affects beginners.
On the other hand, those who hire a personal trainer make sure to obtain the best possible results, which has as a consequence a greater efficiency of the time invested in their training.

1. Specific Action Plan
What is your plan of action? Are you planning to put on your tennis shoes and go for a run until you get tired or do you know how long you have to train today? Not because your body can do more does it mean you have to train more.. and not because you're tired does it mean you have to stop.

So how do you know? Before starting your project with your Personal Trainer, you must define the objectives you want to achieve. Those goals have to have a WHY. It has to mean something to you to accomplish that goal. Once these principles have been established, you should do some sports tests to find out what your current level is. Based on these results, your personal trainer will be able to draw up your action plan to meet your goals in the projected time.

Making an action plan without a professional advisor is like going out to sea without a captain.

2. Faster Results
The speed of the results are based on time efficiency. It is almost impossible to exercise for more than 45 minutes at your maximum capacity. Without a doubt you can go to the gym for 3 hours, but which does not mean that you are taking advantage of that time. When you work with a Personal Trainer:

• It personalizes the workouts to your needs

• It keeps you focused

• It keeps the work rate high

• It does not allow you to fail

• It takes you out of your comfort zone

And if you doubt it has the latest trends in the world of exercises which it will share with you .

As you can see, the reality is that the coach does not have a magic secret recipe that will make you have your results overnight, but he does have the tools to generate the commitment to be successful.

3. Fitness Training And Nutrition Counseling
Fitness training and nutrition have been the subject of debate for many years among experts. A personal trainer is usually always up-to-date on the latest nutritional trends, new exercises, and effectiveness methods. Your training will advise you and provide the necessary experience to indicate what you are going to feel during the execution of the exercise, after 2 minutes of having finished, 1 hour later, the next day and the rest of the week.

4. Injury Prevention
There are two keys to preventing injuries: Technique & Stretches

The personal trainer will teach you the technique of the movement, always taking care that you do not deviate or that you create the possibility of injury. It is very easy to do the most difficult exercises, but the important thing is to improve the quality and effectiveness of the execution of the exercise. Stretching the muscles worked is essential for recovery and to prevent any strain. Giving the body time to warm up and cool down is essential. You have to understand that if you do not stretch it is as if you will not drink water. The good news is that if you don't like to stretch, your personal trainer will force you to do it.

5. Exclusive Treatment And Personalized Attention
Having your own personal trainer can be considered a luxury due to the experience generated and the exclusivity of the session. Having 100% of the professional's care for you does not compare to being part of a group.

In personal trainer:

• Anticipate all your sensations.

• It is to attend solely and exclusively to your needs, making you feel as comfortable as possible in the environment you are in.

• Makes an analysis of your current mood and energy level based on your rest and food for the day.

• Time efficiency in exercise transition.

• Streamlines uncomfortable situations with people around you.

• Cares about your current mood and helps reduce your personal stressors.

• It adapts to your itinerary and location so that there are never excuses that there is no training.

6. Creativity And Diversification In Training
Do you constantly perform the same routines, same exercises and the same results? The job of your Personal Trainer is to make you always do something different to get away from the monotony. In the same way, it is proven that doing different workouts makes the body develop much better by constantly taking it out of its comfort zone.

7. Company And Motivation
Bored of coach alone? You say again that you start exercising tomorrow? Or, you don't understand why you are the only one exercising on Saturday nights? There is no need for your ambition to be so heavy, your personal trainer will be there to support you to achieve your goals despite the temptations that surround you and the poor recommendations of your distractions. He is a friend who wants you to get ahead first and foremost and who will continue to motivate you all the way, inside and outside of training.

8. Self-Improvement
Have you ever seen the best athletes in the world without a coach? That's how it is from the best athletes in the world to people who want to start exercising must have the ambition to be better tomorrow. It's not easy to wake up every morning and just be better than yesterday.

You are proving that the personal trainer is the key to success when you are looking for a specific goal. I'm not doubting that you can't do it alone, but what better way to have someone who believes in your goal and whose greatest satisfaction is that you accomplish it?

9. Commitment And Discipline
Haven't you gotten into the habit of exercising yet and constantly putting off getting back to exercise? With a personal trainer, the commitment is safe because when you pay there is no way out. Whatever the pretext, your personal trainer will be at your door at the agreed time so that you meet your projected goals on time. You will thank them later!

10. It is not life insurance, it is quality of life security
That's right, you pay throughout your life for health insurance that becomes more expensive as you age, all in case you ever need it, while exercise and a balanced diet promote a better quality of life for many more years. from the day you start.

Why start tomorrow? Start today to give security to your life! Invest today in your personal trainer to give you the knowledge of how YOU should exercise and so that you know how to do it for the rest of your life. Which investment gives you the most for your money?

Final Thoughts
The benefits of doing a personal training with a professional, compared to other forms of exercise, are numerous. This is mainly due to the fact that a qualified personal trainer , after taking a personal trainer course , will program the most suitable training plans for you, helping you to achieve your goals safely.

Irecent years, personal training has gained a lot of strength , and this is mainly thanks to the help and support that personal trainers offer to their clients.

Meditation is the practice by which, through certain techniques and rules, an individual is able to exercise his concentration, his ability to control the mind, as well as it serves to facilitate a calm emotional state, thus exercising the skills of emotional control.

Meditative practices have an extensive history , dating back to their probable origin in ancient India, within the Hindu tradition. From there, it spread especially throughout Asia, usually accompanying religions such as Buddhism. Today, the scientific community has proven several of the health benefits of meditation.


Meditation
Today it is fashionable to meditate. This makes it much more accessible to start in these types of practices so beneficial for physical and mental health, which are even being adopted in therapeutic circles (such as therapies based on Mindfulness).

There is no single form of meditation , nor are the benefits of each one exactly the same. Depending on our objective when meditating, it is likely that there is some type of practice that attracts our attention, be it for comfort, familiarity, sociological or even spiritual context.


Some Benefits Of Meditation
Meditation has long been viewed by many skeptics as an exercise of very limited utility, a holdover from past religious and ceremonial practices. Fortunately, the scientific community is correcting the general view of meditation, which opens the doors for these types of beneficial practices to reach a greater number of people.

Among the many benefits of meditation proven by science, we can highlight:


Stress Reduction
It has been scientifically proven that meditation is capable of reducing the inflammatory response derived from stress and the high levels of cortisol it generates, aggravating many inflammatory processes.

Taking into account the harmful effects of constant stress in our lives, such as poorer cardiovascular health, worse cognitive capacity or a higher probability of developing disorders such as depression or anxiety, meditation becomes a very useful tool to maintain our physical health. to 100%.


Improved Emotional State
Some disorders, such as those related to anxiety (such as phobias, social anxiety, obsessive behaviors ...) are significantly alleviated in those people who practice meditation regularly.

In addition, meditation exercises, such as Mindfulness, are effective in reducing the intensity of depressive feelings. Also, some types of meditation promote an elevated and positive emotional state, such as "Metta" meditation.


Improves Memory And Attention Span
Memory loss linked to old age is slowed down in those who practice meditation. This is especially true of those types of meditation that involve repetitive practice, such as the repetition of a mantra or hand postures.

In both the elderly and the young, the attention span is substantially increased in those who performed meditation in their day-to-day life. This, at the work level, translates into being able to work at a higher level of concentration for longer.


Helps Relieve Pain
Through functional analysis of brain magnetic resonance imaging (fMRI), it was possible to discern that those people who had spent a few days practicing mindfulness techniques had greater brain activity in areas related to pain control .

The patients themselves stated during the study that they had a decreased pain sensation. Meditation can also help reduce pain caused by some chronic diseases.


May Lower Blood Pressure
High blood pressure can be a serious health problem. Over time, it contributes to cardiovascular diseases such as arteriosclerosis. Meditation is effective in lowering blood pressure by an average of five points.

These effects were observed not only during meditation , but also lasted over time, especially in those people who meditate regularly.



The 8 Common Types Of Meditation
Given the age of this practice and its subjective nature, there are many different ways to meditate . In this article we mention some of the best known today, but the types of meditation can be countless, depending on their origins, objectives and methodology.


1. Vipassana
Vipassana- type meditation is of Buddhist origin . Vipassana means, in the Pali language, something like clear vision. In the West, this type of meditation has become an integral part of the practices simply known as "Mindfulness".

This English word means something like "mindfulness", referring to the fact that during these meditative practices, full attention is paid to the breath, especially in the early stages of the meditative process.


2. Zazen (Zen)
The Buddhist tradition of Zen meditation is well known. Zazen is a Japanese word that means "sitting meditation" or "sitting Zen". Its roots come from the Chinese version of Zen Buddhism, called Chan Buddhism.

This meditation is characterized by the attention paid to the breath, but also to the practice of "Shinkantaza", the ability to simply observe reality without making judgments or thoughts about it. Live in the moment as much as possible.


3. Metta
Metta meditation is also well known in the West, partly because of its influence on the "Mindfulness" movement . Metta is a word that means kindness, kindness, or goodwill. In English it is also known as "Loving Kindness Meditation", in Spanish it has been named in many different ways, such as "benevolent love meditation".

This type of meditation helps to improve the empathic capacity of those who practice it, in addition to improving the general mood and perception of oneself.


4. Mantra
Mantras are vocalizations , usually without a particular meaning, used primarily to focus the mind's attention. Mantra meditation sometimes requires very precise vocal and postural control.

They are used in various monastic traditions, such as Hindu, Buddhist or Taoist culture. It is sometimes known as "om meditation", but "om" is simply one of the mantras that can be used.


5. Transcendental
Transcendental meditation is a type of meditation that uses mantras, popularized by Yogi Maharishi Mahesh through celebrities of the moment, such as the famous pop-rock band "The Beatles", for whom he was a guru.

Currently this type of meditation is widely practiced in the West, but unlike other types of meditation, you will hardly find someone who can teach you this for free.


6. Yogic Meditation
Meditation that is used in the field of yoga can be classified as "yogic meditation", but there are a huge number of types of meditation included within this term. The Yoga tradition has very ancient roots, between 2,500 and 4,000 years old.

Within the classical practice of Yoga, meditation forms a basic pillar , along with the rules of behavior, physical postures (asanas) and breathing exercises (pranayama). One of the most popular types of meditation within Yoga is the "third eye meditation", where it is necessary to focus our attention on the point that is between our eyebrows, to quiet the mind.


7. Self-knowledge
This type of meditation, known in English as "self-inquiry" meditation, was popularized in the West by Ramana Maharshi in the 20th century. The main objective of this type of meditation is to gain knowledge about oneself.


8. Taoists
There are several Taoist meditation practices, which are linked to the philosophy and principles of the Taoist religion . Its objective is to improve health as much as possible, to achieve a long life. These types of meditations usually have an important component of visualizing the body itself and its mechanisms, such as breathing.

There are effective relaxation techniques to combat different psychosomatic symptoms.
Anxiety and stress are taking over the lives of many people. This is a fact, and it is that either due to work or due to obligations typical of contemporary times, the truth is that many people feel they need a break.
Fortunately, more and more people are realizing the value of relaxation techniques. To avoid stress and anxiety, it is very useful to incorporate a daily habit in which some of the techniques that appear in this article are incorporated.


The 8 Relaxation Techniques
There are different relaxation techniques to avoid anxiety and stress. The options are very varied and their origins as well. Some have a millenary history, usually from the Asian continent, while others have recently been created as psychotherapeutic resources.

In any case, it is a big decision to choose to put one of these techniques into practice. Below are the ones that have shown the most proven efficacy. Many only require 5 minutes a day to have a positive impact on health.


1. Yoga
Yoga is one of the most effective relaxation techniques to avoid stress and anxiety . It is a discipline originating in India that is becoming very popular in the West today.

The different branches follow philosophical ideas that are thousands of years old, and the most popular form today is Hatha Yoga. This type of yoga places great importance on both physical and mental work.


2. Muscle Relaxation
Muscle relaxation is one of the most effective relaxation techniques . To avoid stress and anxiety, just close your eyes in a quiet space and focus on muscle relaxation (better if you are lying down). The most representative technique is Jacobson's progressive muscle relaxation.

The main idea is to focus successively on different muscle groups in the body, which contract for a few seconds and then relax. This allows the mind and body to focus their attention on the body and stop feeding all kinds of thoughts for a while, being very useful to get to sleep.


3. Self-Hypnosis
Self-hypnosis allows you to administer hypnosis procedures to yourself . It is a tool that allows you to relax and lower the alertness in which the body and mind are.

In this way, self-hypnosis allows you to enter a state of calm, although it is also used to achieve certain goals. There is material in the form of audios that allows the interested person to work on certain topics at a subconscious level.


4. Meditation
Meditation is a very suitable relaxation technique to avoid anxiety and stress . It is a practice that aims to induce the person to a state of consciousness that encourages relaxation, but also the so-called "life force", which encourages the development of compassion, generosity, love and forgiveness.

Its point of general interest is to get the person who practices to develop a state of general well-being. This is linked to any activity of daily life. A prominent and highly experienced form of meditation is one that allows you to focus on one point effortlessly.


5. Autogenic Training
Autogenic training is a technique typical of psychology . It is based on the person concentrating on sensations in their body, thus being related to muscle relaxation, hypnosis or meditation.

It is especially indicated to combat stress and anxiety, being a relaxation technique that is used from psychotherapy. In this way, with a psychotherapist their instructions are followed, but it is also possible to work this technique in a self-taught way. This is achieved through books and recordings for this purpose, although the experience in these types of sessions represents a great help.


6. Sonotherapy
Sound therapy is a relaxation technique that uses sounds to avoid stress and anxiety . This technique is well established in some Asian regions, and is considered an alternative therapy. Among the elements that he uses, the Tibetan bowls, the tuning forks and the voice stand out.

All these resources are used to achieve a series of frequencies that allow you to relax. There is scientific evidence that the harmonics generated by this type of technique have properties and benefits on people's mental health, and they are becoming more and more known in the West.


7. Manual Therapies
Manual therapies are a set of techniques that allow you to unblock muscle tension . Physiotherapists and osteopaths are the professionals who most dominate this type of intervention, and one of the best known manual therapies is massage.

They are used to improve different types of ailments, and to a greater or lesser degree they also aim to relieve tension. It is therefore another relaxation technique that allows you to combat stress and anxiety. There are many people who resort to massages in specialized centers.


8. Breathing Techniques
The way you breathe has a lot to do with your health . Certainly humans breathe all the time, but spending time to control the way you do it can greatly improve expressing a lower degree of stress and anxiety.

There are different exercises in this regard, but all are based on taking a deep breath, holding the air for a few seconds, and exhaling the air slowly and progressively. Some of the techniques described above resort to breath control. It represents one of the essential ways to focus your mind and become aware of the present moment.

The habit of doing physical exercise is one of the healthiest there is. Still, there are many ways to be physically active, and we don't always know what benefits we get from training in one way or another.

Today we will talk about the benefits of weight training. It is a form of exercise that is closely associated with people who want to grow their muscles a lot, but it does not have to be that way. People of all ages can benefit from this type of exercise.


The 8 Benefits Of Weight Training
Beyond those who want to enlarge their muscles for aesthetic purposes, using weights to exercise should not fall into this type of stereotype. The benefits of training with weights are transversal for the entire population, being for example very suitable for older people.

Exercising exclusively with cardio exercises is not always the best option . Next we will see what are the reasons that make using weights an excellent option to take care of our general health.


1. Increases Life Expectancy
Weights make your body train . In itself, training is a protective factor against diseases of all kinds that lengthens your life, but working with weights is something special. Allow parts of your body like your heart to be healthier.

In addition, having more muscle mass is something very undervalued in the elderly and is essential. Before the normative aging process it is normal to lose muscle tissue. That is why it is an excellent measure of prevention and health to have more reserve of this type of tissue.


2. Helps To Lose Weight
Weight loss should not only be associated with aerobic exercise . This idea is widespread, but scientific evidence shows that weight training makes high intensity periods of training very helpful in burning fat.

The metabolism increases and makes us burn more during the day. Another reason to burn more is that we have more muscle mass. Over time, the increase in muscle mass causes the basal metabolism to increase, making our body burn more calories even when we are resting


3. Combat Anxiety And Stress
All physical training represents an escape valve for everyone and this type of exercise is no exception. Exercising with weights is a great way to relieve tension . One of the neurotransmitters most related to this fact is norepinephrine, which helps our brain not suffer so much stress.

On the other hand, cortisol levels are also reduced and endorphins are released. The benefits of doing exercises with weights go beyond the idea that we have of enlarging muscles and are health at many levels as we are seeing


4. Improves The Quality Of Sleep
Exercising with weights improves the quality of your sleep . Studies have been done showing that people who use weights for training sleep better than people who do not exercise. This is excellent news for those who want to fight against different sleep disorders

This benefit has been linked to the production of another transmitter, serotonin. This substance is a precursor of melatonin, the hormone most directly related to the synchronization of our circadian rhythm. This implies a good regulation of the sleep cycle.


5. You Suffer Less Fatigue
This is the point may not be so obvious, but it is very relevant. Exercising with weight increases our muscle strength . But not only this, with these objects we can also improve our resistance or even our speed.

Being stronger and more adapted allows us not to suffer so much in our day to day. If we are stronger and have more resistance, we will tire less in actions as basic as climbing stairs or unloading the purchase of the car.


6. Less Bone Problems
By exercising with weights we not only gain quality in the muscle tissues, but we also do it in the bone tissues. When we lift weights our bones also get stronger .

Bone density is much better in those who perform this type of exercise. Without a doubt it is one of the benefits of weight training that many people do not consider, but it is much better than, for example, taking as many dairy products as we are led to believe.


7. Improves Cardiovascular Health
Combining aerobic exercise with anaerobic exercise is the best option . This would be, for example, going for a run some days of the week and doing weights the others. Although the two types of exercises appear as excellent options to improve our cardiovascular health, experts advocate combining them

It is the way to obtain the benefits of both, which exercise the cardiovascular system and the heart in particular. If we exercise regularly we can have a stronger and healthier heart, and this will be a fundamental protective factor when facing many diseases.


8. Makes Fewer Lesions Appear
Training with weights makes our body more toned . As we have seen, muscles and bones get stronger, but also joints, tendons, ligaments, etc. Having more toned connective tissues means that our anatomical structure is stronger and more stable against possible injuries.

For example, there are many people who end up suffering from back pain. The causes can apparently be various, such as spending too many hours sitting in the office or any effort such as lifting something heavy. Many of these injuries, however, could be prevented if we had advocated for the benefits of weight training.

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.