Hypopressive Gymnastics: what it is, benefits and how to do it –

Hypopressive gymnastics has been gaining prominence in the fitness world lately — you may have already seen an influencer teaching you how to do it. It is associated with a “negative belly” but, in fact, the practice, when done correctly, is much more than that, being a great option when it comes to abdominal strengthening.

She was inspired by the practice Uddiyana Bandha, in the 80s, with the aim of helping in the post-pregnancy period, replacing traditional abdominal exercises.

“Uddiyana Bandha” means “upward flight” and is the firm abdominal contraction. Through this movement, prana (or energy) flows from the lower abdomen towards the head, lifting the diaphragm into the chest, pulling the abdominal organs back and up towards the spine.

BENEFITS OF HYPOPRESSIVE GYM

Hypopressive gymnastics can bring numerous health benefits in a general context.

According to the book light on pranayama by BKS Iyengar, the practice exercises the diaphragm and abdominal organs, tones the muscles of the heart and abdominal organs, increases gastric fire and eliminates toxins from the digestive tract.

This happens because hypopressive gymnastics works the deepest muscles of the abdomen, activating a hidden muscle, the transversus (a pair of wide and laminar muscles found in the lateral region of the abdominal wall), toning, bringing firmness and support to the pelvic floor — different from the traditional sit-ups, which only strengthen the external muscles of the abdomen.

On the aesthetic side, Debora Garcia, a meditation teacher trained in physical education and specialized in physiology, explains that the practice promotes the strengthening of the core musculature, in addition to helping to improve posture by strengthening the transverse, oblique and rectus abdominis muscles. “It helps in improving abdominal diastasis, which is common in women after pregnancy, for example.”

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– (MJPS/Getty Images)

Hypopressive gymnastics is one of the fundamental exercises for the return of diastasis, helping the muscle to return to its original position, which can avoid evasive procedures such as abdominoplasty.

HYPOPRESSIVE GYM X WEIGHT LOSS

The technique is often linked to weight loss, due to the aesthetic results it provides. Márcio Velasques, a slimming specialist, explains that gymnastics in itself does not work miracles when it comes to losing a few pounds. “This exercise alone does not promote fat loss, but it is extremely important in the weight loss process, precisely because it stimulates intestinal functioning and its postural action, strengthening the lumbar muscles”.

Paulo Junior, a physical education teacher, says that the technique (known as vacuum in the world of athletes) is also widely used by bodybuilders to show their abdominal muscles during performances. “It promotes a change in tone due to exercises, generating fatigue in these muscles that are very difficult to work on and after recovery (from fatigue) causes them to develop, making the appearance of a flat stomach more evident”.

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HOW LONG DOES IT TAKE TO SEE RESULTS?

Paulo Júnior explains that it takes 2 to 3 months for the results to start to consolidate. “But remembering that as soon as you start practicing the practice, with a week it already has an effect, but more expressive results will take time”.

The professional continues, explaining that like all weight training, it needs to be done in a regular and planned and that its constancy varies according to the knowledge of the technique and the time that it practices.

HOW TO DO THE HYPOPRESSIVE GYM?

*Paul reinforces the importance of consult a professional before playing in practice to advise on the sequence, intensity and necessary corrections during the performance.

How to perform the Uddiyana Bandha*

Stand up straight and spread your legs approximately 30cm apart. Slowly bend forward, with your knees bent, spread your fingers apart and grasp the middle of your thighs with your hands. Bend your arms slightly at the elbows and drop your chin as low as possible. Inhale deeply and then exhale quickly so that the air is expelled from the lungs quickly. Hold the breath without inhaling. Pull the entire abdominal region back towards the spine and lift it up. Never collapse your chest during practice. Maintaining the abdominal contraction, take your hands off your thighs and rest them a little higher on the pelvic rim so that the contraction is even firmer. Straighten your back without loosening your abdominal contraction or lifting your chin. Hold the contraction for as long as you can, ten to fifteen seconds. Don’t try to keep it longer than you can resist, instead gradually increase it as you become comfortable. First, relax your abdominal muscles without moving your chin and head. If they move, the heart region and temples feel tension immediately. Let the abdomen return to its normal position. Then inhale slowly.

Repeat the process six to eight times in a row, cycling no more than once a day.

*Instructions taken from the book Light on Pranayama by BKS Iyengar.

Here you can see another step-by-step with photos, to accompany

FOOD X HYPOPRESSIVE GYM

Unlike other physical activities, it is important to be fast when practicing hypopressive gymnastics to avoid discomfort, as it works with intra-abdominal pressure. “Thinking about better comfort, it would be interesting to avoid foods rich in fiber and/or fat, as they tend to bring about slower digestion. Being in the process of digestion during practice can disrupt the technique. Avoiding more fermentative foods also prevents the formation of gas, which can cause pain during exercise. Among them we have beans, cabbage, broccoli, cauliflower, sweet potatoes, etc”, advises Deborah Lestingisports nutritionist.a nutritionist.

That is, the ideal is to practice the exercise in the morning, right after waking up, when you are still fasting.

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This article is part of the April 2022 special edition, with Paola Carosella on the cover

– (Nani Rodrigues/)

– (Nani Rodrigues/)