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Hypopressive Low Pressure Fitness (HLPF) is the pressure-less workout that everyone and anyone, regardless of condition, can do.  The technique or method is based upon work by Dr. Marcel Caufriez.  For a more indepth bio of Dr. Marcel Caufriez:


Why a pressure-less workout?

HLPF views the body as a complete being, supported by a balloon-like region referred to as the abdominal-perineal cavity, sometimes called the trunk or core. Most exercise creates an increase in the body’s internal pressure. When you compress any part of a balloon, other parts experience an increase in pressure. Hypopressive Techniques decreases the internal pressure using learned postures and breathwork, rehabilitating and restoring muscle tone and strength to the abdominal-perineal region creating the pressure-less workout.


What is Hypopressive Low Pressure Fitness?

An evidence-based technique unifying postural and breathing exercises that reduces internal pressure. This combined practice results in toned muscles, enhanced respiratory capability, greater strength, improved appearance, better sexual performance, and benefits an individual’s overall health.


What are the Benefits?

The flabbiness and weakness of the abdominal and pelvic floor muscles is normal in today´s society. Flabbiness is responsible for multiple problems related to the feminine urogenital tract (urinary incontinence, painful relations, prolapses) back issues (lumbago, lumbar correction), and other aesthetic problems (swollen stomach, abdominal flabbiness)  


Through hypopressive training, we will obtain a "reprogramming" of the abdominal and pelvic floor musculature. Most of the benefits obtained, both therapeutic and aesthetic, are by-products of the muscular development that's described below:


1. Improves the aesthetic aspect of the abdomen, reducing the abdominal girth in a relatively short time.

LPF is wonderful for strengthening the abdominal muscles and achieving a flat stomach.  They especially work on the transverse and oblique abdominal muscles, not just the rectus abdominis like other classic abdominal exercises. The complete core workout from these exercises are what's effective in reducing the abdominal girth in just a few weeks. Furthermore, this toning does not cause strain or damage to the lumbar spine.


2. Improves urinary incontinence problems.

Having greater muscle tone ensures a more effective and quicker urinary control. Reducing the possibility of losses and other related issues like repetitive urinary infections.


3. There are potential benefits to enhance sexual activity.

The pelvic floor musculature is closely related to the sexual function in both men and women, though due to the complexity of the feminine genitourinary tract, the benefits are more evident in women. Continuous practice can also have a positive effect on the male sexual function as well.


4. Recovery and toning in the Postpartum phase.

After pregnancy, the body has to revert back to its normal state. The body must be readjusted and the abdominal muscles must be toned again. The pelvic floor must also adapt its former rigidity. It's quite normal for residual flabbiness to settle in on many women after giving birth, both on the abdominal muscles and the pelvic floor. Sometimes, women notice a tone loss in the vaginal musculature and some urinary continence issues after labor. Through LPF we can reinforce the abdominal muscles to have a toned stomach again, and more importantly, the pelvic floor will get toned and have the same functions as before the pregnancy.


5. Improves back health.

The suction and negative pressure generated in the abdominal cavity as a consequence of LPF, produces a traction impact on the intervertebral discs, which can have very powerful therapeutic effects on the back, and combined with other complementary exercises, they can become a great ally to treat multiple problems of the lumbar spine.


6. Improves sports performance.

The diaphragm is the central figure in this type of exercise. A greater corporal and diaphragmatic conscience are acquired by carrying out these exercises on a regular basis, and we will obtain a bigger pulmonary and thoracic capacity.

A flexible and toned diaphragm improves the cardiopulmonary function, which can improve sports performance for exercises in which the aerobic component is important like swimming.


When is it Not a Good Idea to Perform LPF?

There are few counter-indications for this type of exercise, but we would like to mention and clarify them so that nobody experiences problems when carrying out LPF.


1. People with high blood pressure should assess the impact of doing hypopressives, since carrying out respiratory apneas could be counterproductive for them.


2. Cautions for pregnant women. Nevertheless, we would like to point out that although it is not advisable for pregnant women without a doctor’s consent, it is completely safe for those fertile women planning to get pregnant in the near future. For those foresighted women planning to have a baby sooner or later, it is an excellent training and preparation tool to tackle both pregnancy and birth in the best possible physical condition.


How to Do HLPF

HLPF has many more benefits than any other conventional abdominal exercise, but it also requires a more complex learning process than any other classical abdominal exercise. As already pointed out at the beginning of the article, adequate diaphragmatic control is necessary for a proper program. Additionally, proper technique is needed to obtain the most beneficial effect of toning the pelvic floor. Don't let the videos of these techniques fool you. There's more to this type of exercise than just sucking in the stomach.


Proper positioning through the diaphragm and other muscles such as the serratus anterior, an expiratory apnea (sucking in the gut), is important. We must generate negative pressure on the abdomen, which moves it toward the thoracic cavity due to the exertion from the diaphragm. At the same time, we will procure the most important effect, a reflex contraction of the abdominal and pelvic floor muscles.


As you can see, it is not an exercise that can be categorized as simple. It requires a small learning process for its proper execution. A certified Hypopressive Low-Pressure instructor will assist you with this.  A 20-minute time frame is all that is required to perform the specified poses.  These do not require any equipment and can be done anywhere!

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