Get to know the LPF technique and adopt it in your exercise routine

A Spanish technique that combines posture and breathing, Low Pressure Fitness (LPF) has been the talk of physical therapy gyms, promising to bring good results to those looking to correct their posture and reduce their belly. Want to know more about the new technique? So, check out the article below:

What is LPF

According to physiotherapist Joyce Gomes De Santana, LPF, also known as negative belly, “is a training methodology developed by the Spaniards Piti Pinsach and Tamara Rial, which consists of a postural and respiratory training system to tone the CORE (abdomen, perineum, and spinal muscles) and was inspired by the so-called hypopressive technique, developed in the 1980s″.

With the experience and great repercussion of the results, its founders created an international certification for professionals in the health area and physical exercise sciences, with the foundation of the International Hypopressive Physical Therapy Institute.

How is LPF done?

At first, the practice of LPF may seem complicated, but believe me: it is not! A training that demands a lot of knowledge of the body itself, it focuses all attention on breathing and posture.

The physical therapist explains that first it is necessary to understand a little more about breathing, which can be divided into 2 phases: inspiration and expiration. According to Joyce, the diaphragm is the main muscle of breathing, and it has a postural stabilization action and the functioning of the pelvic diaphragm. The pelvic floor muscles have a sexual, continence and support role for the pelvic organs.

According to the professional, there is a synchronism of the thoracic diaphragm and pelvic diaphragm. “During inspiration, the diaphragm contracts, lowering the abdominal organs and increasing intra-abdominal pressure, resulting in a downward movement of the pelvic floor muscles. During expiration, there is an eccentric contraction of the diaphragm, generating an upward movement of the diaphragm and pelvic floor.

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Joyce states that the LPF works with rhythmic breathing, favoring long and active exhalation. There is, therefore, the effective participation of the expiratory muscles, the main ones being the external oblique, the internal oblique, the transversus abdominis and the pelvic floor. “We also perform diaphragmatic aspiration. During this process, the facial tissue of the thoracic diaphragm is mobilized, which, due to its connection, also mobilizes the pelvic diaphragm, promoting its activation and, consequently, visceral ascent”, he adds.

As for the frequency of LPF practice, the physical therapist says that for better results, the ideal is to practice 1 to 2 times a week, for 30 to 40 minutes and always directed by a licensed professional. In addition, she also highlights that the practitioner must train daily at home for at least 5 minutes.

Regarding the difference between “zero belly” training and other physical activities, Joyce explains that LPF combines neuromyofascial mobilization, neurodynamic exercises, myofascial stretching and the hypopressive concept, all using knowledge of fascial routes for greater muscle activation. of CORE. This combination of movements and weight training provides practitioners with the regulation of basal tone and the normalization of IAP, which is intra-abdominal pressure. In this way, the ILPF has an aesthetic response in the abdominal band with improved muscle tone in this region of the body and a reduction of up to 12 cm in abdominal circumference.

LPF risks

There are no restrictions when it comes to the practice of LPF as there is no evidence of risk with any specific condition. The technique can be practiced by men and women, regardless of age. However, the physical therapist warns that “it is essential to learn the technique from the hands of a certified professional, so that the exercises are adapted to the goals and circumstances of each person”.

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Benefits of LPF

Don’t think that LPF has just an aesthetic purpose! On the contrary, the technique that combines breath control and body posture brings other incredible benefits to the health of its practitioners. Check out some of the advantages of practicing the method according to the physical therapist:

Reduction of abdominal circumference;
Improves posture;
Improvement of back pain;
Contributes to the functioning of the intestine;
Improves sports performance;
Prevention and assistance in the treatment of SUI (stress urinary incontinence);
Accelerates postpartum recovery (rehabilitation of Abdominal Diastasis and Pelvic Floor);
Muscle toning;
Improves sexual performance;
Decreases abdominal and lower limb swelling;
Improves esophageal reflux.

Remembering that all these benefits are only achieved with regular and systematic practice of the method. And of course, with the accompaniment of a professional in the area!

Videos about LPF for you to know this method in practice

How about seeing these exercises in practice? The following videos bring the step-by-step basic techniques involving the LPF, as well as really cool tips to improve your daily workouts. All are made by professionals in the field! So, take a look:

LPF for inciters

If you’ve never practiced LPF or never even seen how it’s done, then the tip is to check out this perfect video for beginners. With it, you learn to make the initial moves and you can try it at home. But, attention: be very careful in each step, ok?

5 minutes daily

As previously explained by the professional, for a faster and more evident result, LPF should be practiced daily for at least five minutes. How about learning the basic exercises for this workout daily? Check out the video and see the main positions and techniques.

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LPF lying down

Some LPF exercises are done in the lying position! In this super-didactic and explanatory video, you learn the main points of this practice and how to improve abdominal strength and your breathing. Remember to lie down in a clean and quiet space, so your practice is perfect.

LPF is a method that aims to work beyond aesthetics, with a whole set of health and well-being of the practitioner! And it doesn’t hurt to reinforce: do it only with the supervision of a certified professional in the area, okay? And if you like different exercises that focus a lot on mindfulness of the body, then check out this article about yoga!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.