Learn How To Do Hypopressive Crunches To Achieve A Flat Stomach

Although with hypopressive abs we do not force the back excessively, it is important to do them correctly to avoid possible injuries and obtain the desired results.

Hypopressive abs can help shape the abdominal area, which is generally one of the most difficult parts of the body to work, since it is one of the areas that accumulates the most fat. For years, abdominal routines have been designed with which it is intended to reduce inches from the waist and tone.

However, experts have made it clear that it is necessary to practice aerobic movements and maintain a good diet in order to achieve good results. In addition to this, it is convenient to strengthen the abdominal wall with specific exercises for this muscle group. That is why we suggest a simple hypopressive abdominal routine.

What are hypopressive abs?

It is a set of postural and respiratory techniques that seeks to achieve the best results when reducing and toning the belly. This study carried out in 2017 defines them as exercises that are based on static or dynamic postures that induce responses at the level of postural management and respiratory muscles.

With these you can strengthen the abdominal region and the lower part of the back thanks to a technique in which the diaphragm contracts. In this way , pressure is generated inward and both the pelvic floor and the abdominal girdle are activated, with the difference with respect to traditional abdominals lies in the pressure that is exerted on the abdominal area and all the organs.

What are the benefits of hypopressive abs?

Hypopressive gymnastics has as one of its characteristics being a complement to the plank and other habitual abdominal exercises. In an online investigation entitled “Review of the theoretical foundations of hypopressive abdominal gymnastics” it is explained that the fitness sector has constantly sought these novelties related to new forms of training.

The need to update often leads to the coach receiving information on certain training methods that, although they may work in practice, lack a firm theoretical basis. That is, to date it has been concluded that more studies are needed focused on the advantages they have on the abdomen.

Among its main benefits can be highlighted:

• Belly reduction and toning.
• Posture correction and balance improvement.
• Toning of the abdomino-perineal muscles.
• Decrease in anxiety and stress.
• Prevention of pubic pain, hernias and prolapses (displacement of organs).
• Decreased low back pain.
• Strengthening of the pelvic floor and control of urinary incontinence.
• Better sports performance and injury prevention.

How are hypopressive abs done?

To put these exercises into practice, it is important to bear in mind that they are comprised of the following phases: initial position, inspiration, apnea – in which we try to raise the diaphragm for 15 to 30 seconds – and exhalation. To achieve optimal results, it is convenient to vary the positions of each of the phases.

Initial position

• To begin, you should stand with your legs shoulder-width apart, with your knees semi-bent.
• Bring your torso slightly forward, with your arms forming a circle just like when you hug someone.
• Keeping your back straight and looking straight ahead is important.

Inspiration phase

• While maintaining the initial position, take a breath and try to “open the ribs” as much as possible.
• You will feel that the belly moves inwards and at this point the concentration to maintain the posture for a few seconds is decisive in the result.

Apnea phase

• It may be the simplest, but not all people are the same when doing it. Here you just have to focus on holding your breath for 10 to 15 seconds.

Expiration phase

• Release the air little by little and return naturally to a normal position.
• Try to maintain a balanced breathing rhythm, rest for 20 seconds and repeat 4 more times.

What must I take into account to achieve good results?

Although these types of abs have gained fame in recent years because they can help you develop a flat stomach, it is essential to keep in mind that it is not a miracle method. To achieve good results with the mentioned routine, the following tips are mentioned :

• Each of the phases must be executed well, that is, maintain the aforementioned posture to avoid injuries.

• It will be a measure of responsibility to be able to consult with a professional coach beforehand.
• Do them continuously. Consistency is a very important factor.
• It is suggested to do them during the morning. Consider that it is not recommended to do them after eating, or before sleeping.
• The results are not obtained from the first practice, but they can begin to be noticed from the first month if they are carried out constantly.
• Dieting is a process to consult with a nutritionist. He may advise a diet based on the characteristics of each person.

Are you ready for the challenge? Dare to put them into practice at home and also dare to complement them with a healthy lifestyle to get the belly you want so much.