Great Abs with the Hypopressive Technique

October 23, 2019
Even though the abdominal hypopressive technique won't strain the spine, it's important to perform the exercises correctly to prevent injury and other undesirable results.

If you’re looking for a way to get great abs, we’ll show you a simple routine using the hypopressive technique that you can do at home. Have you heard about the benefits of this technique?

When it comes to losing weight, the abdominal area tends to be one of the most difficult parts to work on because more fat tends to accumulate here than in any other part of the body.

People have been coming up with different ab routines for years to tone and lose weight. However, experts on the subject have made it clear that aerobic exercise and a healthy diet are essential for achieving the best results.

We want to strengthen the abdominal wall with exercises specifically focused on this muscle group. With the abdominal hypropressive technique, we can do just that.

What are hypopressive abdominals?

They’re a collection of postures and breathing techniques that will give you excellent results when it comes to reducing and toning the stomach area.

These exercises strengthen the abs and lower back with a technique that involves contracting the diaphragm while holding your breath.

This generates inward pressure and activates the pelvic floor and abdominal walls.

The difference between this and traditional techniques is in the pressure that’s exerted on the abdominal area and internal organs.

See also: 4 Spectacular Apple Smoothies for a Flat Stomach

What are the benefits of the abdominal hypopressive technique?

Great Abs with the Hypopressive Technique

Hypopressive gymnastics is an excellent compliment to the plank and other exercises to work this difficult area.

This technique requires a little more effort, but the results are worth it.

Its main benefits include:

  • Reduces and tones the stomach.
  • Corrects posture and improves balance.
  • Tones the abdomino-perineal musculature.
  • Reduces stress and anxiety.
  • Prevents pubic bone pain, hernias and prolapses (displacement of the organs).
  • Reduces lower back pain.
  • Strengthens the pelvic floor and control of urinary incontinence.
  • Improves physical performance and prevents injury.

How do I do hypopressive exercises for the perfect abs?

To do this simple exercise it’s important to understand the following steps:

  • Starting position
  • Inhalation
  • Holding your breath, during which you try to raise the diaphragm (15-30 seconds)
  • Exhalation

There are many different variations on how you can do them. But for best results, you should change positions during each of the phases.

Great Abs with the Hypopressive Technique

Starting position

  • To begin, stand with your legs shoulder width apart and slightly bend your knees.
  • Tilt your torso forward, forming a circle with your arms just as though you were hugging someone.
  • Keep your back straight and look straight ahead.


  • Hold your position and breathe in, trying to expand your chest as much as possible. As you feel your stomach go in, concentrate and hold for a few seconds.

Hold your breath

  • All you have to do during this step is focus on holding your breath for 10 to 15 seconds.


  • Exhale slowly as you return to a natural position.
  • Try to keep a steady rhythm, rest for 20 seconds, then repeat.

You should read: Improve Your Sex Life and Avoid Incontinence with Kegel Exercises

Tips for best results

Great Abs with the Hypopressive Technique

While this technique has become famous for helping people get the perfect abs, it’s important to understand that it isn’t a miracle cure or magic trick.

For best results with the above routine, keep the following basics in mind:

  • Focus on doing each step properly, maintaining the right posture to prevent injury or other complications.
  • If you have any doubts, consult a professional trainer.
  • You’ll need to be consistent. Ideally, you should perform this technique twice a day as just doing them every now and then won’t do any good.
  • The best time to do them is in the morning, but you can do them as your schedule allows.
  • Don’t do these exercises after eating or just before bed.
  • You won’t see results with just one day of practice, but after a month you’ll definitely notice a difference.

Are you ready for the challenge? Try these exercises using the hypropressive technique at home and combine them with a healthy lifestyle for the perfect abs.