Hypopressive gymnastics is a type of exercise that consists of performing postures and movements that seek to reduce pressure in the thoracic, abdominal and pelvic cavities.
How to do hypopressive crunches?
To perform the hypopressive crunches, you must perform 3 steps, regardless of the posture in which you are doing them.
- Breathe in until the chest is full of air and then release all the air completely and contract the abdomen.
- Maintain this contraction for 10 to 20 seconds, these seconds will increase as you practice the exercise. The objective of this step is to remain as long as possible without breathing.
- Finally, the lungs should be refilled with air and completely relaxed until normal breathing returns.
What types of hypopressive exercises are there?
You can perform hypopressives in many different ways and postures, but the 3 most common and most recommended postures if you are just starting out are:
- Face up: To perform this posture you must be lying on your back, with your legs bent and arms along the body and follow the steps mentioned above.
- Sitting: This exercise is to remain seated on a chair or on the floor with bent legs and follow the steps discussed above.
- Leaning forward: To perform this posture you must stand upright and lean your body forward, bending your knees a little and following the steps mentioned above.
At Bwell Clinic you can learn how to perform the hypopressive technique step by step with our trainer Fabiana Iraci.
If you would like more information or have any questions, please do not hesitate to contact us by calling us at 931 282 112 or writing to info@bwellclinic.es.
