Benefits of hypopressive, how to get a flat stomach and reduce waist

There are many abdominal exercises, and although they all manage to mark and define the belly muscles, the famous

, choosing one or the other implies important differences not only for our physique, but also for our

.

And even for our desire to put on the tights.

Because neither do they imply the same

.

In this sense, the best for women are hypopressives, which in addition to being the most effective have the added advantage of requiring less effort. And although seemingly easy, they bring undeniable benefits. "Athletes who incorporate the

into their routine

increase their

, have more resistance to suffering due to the improvement of their respiratory muscles and achieve greater performance", explains Natalia López Wheatcroft, Gympass personal trainer.

But beyond the elite sport, at the same time that they define the abdomen,

manage to strengthen the muscles of the pelvic floor, which weakens with age and, above all, after pregnancies and childbirth.

"When giving birth the deep muscles of the

suffer and these exercises tone that area and strengthen the

", says the expert.

Something that has a direct impact, and a lot, in the improvement of sexual relations - according to experts increases the pleasure and quality of orgasm due to an increase in blood flow in the perineal area - and in preventing urinary incontinence, one of the problems more silenced women.

What are hypopressives and what are they for

The

are abdominal exercises that use breathing to strengthen our muscles.

Apparently light, and therefore suitable for any age and physical shape, well made and with constancy, they have the goodness of recovering the

at the same time that they refine the waist -which is reduced by up to 9% in just a few weeks- and to define and mark the

.

"Accompanying them with a balanced diet, the results can be seen in about four weeks", says Natalia.

How to do hypopressive exercises well

In order for them to have the desired effect, you have to master the technique well, because they seem simple, but they actually work the area very intensely. They are "exercises based on pressure and

in the abdominal area," explains another expert in the field,

, a personal trainer at Clínica Opción Médica and a graduate in Physical Activity and Sports Sciences. And the secret to getting them right is to master your

and focus on it.

Before you start, find a quiet place and lie down relaxed on a mat.

Then follow the steps explained in

detail

"We stand on

your back with knees bent and hands in English must.

deeply 3 times After the last exhalation we put the navel inward as if we wanted to

touch the ground. , at the same time that we maintain

for about 15 seconds ".

This series must be repeated at least 15 or 20 times, depending on our level and physical form, and gradually increase the repetitions.

How long a hypopressive session should last

Although they do not require great physical effort, before starting with hypopressives it is advisable to

for a few minutes

.

As with any sports routine, in addition to avoiding possible

increase the temperature of the muscles and prepare the mind for exercise, which will improve results.

In this case, something simple will suffice, for example

around the house for a few minutes, "taking five steps forward and another five backwards or

lightly in the same place. It is also useful to go up and down a small

or, if we do not have none, place a book in front of each foot and go up and down, while raising and lowering the arms ", explains Mireia.

According to the expert, a good routine would need this

, about 25 minutes of

specific

and finish with another five minutes of

.

Benefits of becoming hypopressive

In addition to strengthening the

and improving

, the two great strengths of hypopressives, these are other of the many benefits of practicing these exercises, according to

• They improve posture and protect the lower back by toning the abdominal girdle.

• Consistently practiced, the waist contour is reduced by up to 9%

• They strengthen and tone the core muscles, which are active at all times.

• They improve circulation and prevent the feeling of heaviness in the legs.

• By strengthening the pelvic floor, they prevent urinary incontinence.

• They increase breathing capacity and help to concentrate.

According to the criteria of The Trust Project

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