Hypopressive abdominals are an increasingly popular type of exercise in the world of fitness and physiotherapy. These exercises are characterized by their focus on activating the deep abdominal girdle and the pelvic floor muscles, through the performance of specific postures and movements that involve diaphragmatic breathing and respiratory containment. In this article, we will explore what hypopressive sit-ups are, their benefits, how they are performed correctly, and who can benefit from their practice.
Benefits of hypopressive sit-ups
Hypopressive abdominals offer a series of benefits for health and physical well-being, which make them an attractive option for many people looking to strengthen their abdominal area and improve their posture. Some of the most notable benefits of hypopressive crunches include:
Improved posture
By strengthening the deep muscles of the abdomen and pelvic floor, hypopressive crunches can help correct imbalances muscles and improve posture. Proper posture not only contributes to a more pleasant aesthetic, but also prevents injuries and musculoskeletal discomfort.
Reduction in abdominal circumference
Hypopressive abdominals have been associated with a reduction in the perimeter abdominal pain and decreased waist circumference. This can be especially beneficial for those seeking to reduce abdominal fat and improve their physical appearance.
Prevention of urinary incontinence
By strengthening the pelvic floor muscles, hypopressive abdominals They can help prevent urinary incontinence, a common problem in women, especially after pregnancy or menopause. These exercises strengthen the muscles that control the bladder and urethra, improving urinary continence.
Improving sports performance
Hypopressive abdominals can be beneficial for athletes and people who practice sports. high performance, as they strengthen the abdominal area and improve core stability. Good core stability is essential for the efficient execution of many sports movements and the prevention of injuries.
How to perform hypopressive sit-ups correctly
Proper technique is essential when performing hypopressive sit-ups to obtain the desired benefits and avoid injuries. Below are the basic steps to perform hypopressive sit-ups correctly:
1. Initial posture
To begin, sit on the floor with your legs bent and feet flat on the floor. Keep your back straight and shoulders relaxed. Place your hands on the floor on either side of your hips for support.
2. Breathing
Inhale deeply through your nose, filling your lungs with air. Next, exhale completely through your mouth, slightly contracting your abdominal muscles as you do so.
3. Pelvic Floor Activation
Once you have exhaled completely, contract your pelvic floor muscles, as if you were trying to stop the flow of urine. This contraction must be soft and sustained.
4. Diaphragm Lift
While contracting your pelvic floor, gently raise your diaphragm upward, as if you were trying to raise it toward the top of your head. Maintain this position for a few seconds, maintaining the contraction of the abdominal and pelvic floor muscles.
5. Maintain the posture
While maintaining the contraction of the abdominal and pelvic floor muscles, try to maintain the posture for a few seconds, breathing softly and consciously. Avoid hunching your back or tensing your shoulders excessively.
6. Relaxation
After a few seconds, relax your abdominal and pelvic floor muscles, and return to the starting position. Repeat this process several times, maintaining a constant rhythm of breathing and muscle contraction.
Contraindications and precautions
Although hypopressive abdominals can be beneficial for many people, there are certain contraindications and precautions to take into account before starting to practice them. Some of the situations in which you should avoid or use caution when performing hypopressive sit-ups include:
Pregnancy
During pregnancy, it is important to consult with a health professional before performing any type of exercise, including hypopressive sit-ups. In some cases, these exercises may not be recommended during pregnancy due to the abdominal pressure they generate.
Hypertension problems
People who suffer from high blood pressure should exercise caution when performing hypopressive abdominals, since respiratory holding and muscle contraction can increase blood pressure. It is important to consult with a doctor before incorporating this type of exercises into your routine.
Abdominal hernias
In the case of having a diagnosed abdominal hernia, it is essential to avoid hypopressive abdominals, since the internal pressure generated during exercise could worsen the condition. In these cases, it is important to follow the instructions of the treating doctor.
Chronic low back pain
People who suffer from chronic low back pain should be evaluated by a physiotherapist before performing hypopressive abdominal exercises, since some movements and postures can aggravate the condition. It is essential to perform a prior evaluation to determine if these exercises are appropriate.
Who can benefit from hypopressive crunches?
Hypopressive crunches can benefit a wide range of people, from high-performance athletes to sedentary people looking to improve their health and well-being. Some groups of people who may especially benefit from hypopressive crunches include:
Postpartum women
Women who have given birth and want to regain the strength and tone of their abdominal muscles and of the pelvic floor can benefit from the practice of hypopressive abdominals. These exercises are safe and effective in helping restore abdominal muscle function after pregnancy.
People with urinary incontinence
People who suffer from urinary incontinence may find relief and improvement their condition through the regular practice of hypopressive abdominal exercises, which strengthen the pelvic floor muscles and improve urinary continence.
Athletes and sportsmen
Athletes and people who practice athletic sports high performance can improve their performance and prevent injuries by strengthening the abdominal area and core through hypopressive abdominals. Core stability is essential in many sports and physical activities.
People with postural problems
Those people who have postural problems, such as kyphosis or lordosis, can benefit from hypopressive abdominals to strengthen the deep abdominal muscles and improve the alignment of the spine. Proper posture helps prevent injuries and discomfort.
Conclusions
Hypopressive abdominals are an effective way to strengthen the abdominal and pelvic floor muscles, improve posture and prevent health problems such as urinary incontinence. With proper technique and regular practice, hypopressive crunches can offer a number of benefits for health and physical well-being. However, it is important to take into account the contraindications and necessary precautions to avoid injuries and discomfort. Consulting with a health professional or physical therapist before incorporating hypopressive crunches into your exercise routine is essential to ensure its safety and effectiveness.