Benefits of Hypopressive Abdominals

For those who regularly train the abdominals but are not satisfied with the results, that is the solution! Get to know hipopressive abdomens and their benefits.

Benefits of Hypopressive Abdominals

The hipopressive abdominals seem to solve one of the problems that most concern women: how to have a flat and firm belly. In fact, although many include in the routine of practice the practice of traditional abdominal, to tone the belly, the fact is that not all get the results intended. How to solve this problem then?

Here’s what an answer is revolutionizing the world of fitness , helping those women who have greater difficulty in achieving the much desired flat belly: hipopressive abdominals. But what, then, are these abs? How are they different from traditional ones? What are its benefits? We answer these questions. Follow us and find out the solution that will revolutionize your physical training.




The traditional abdominal exercises are hyperpressive, that is: they exert a high pressure on the zone that they intend to work.

So although this method can lead to fat loss and muscle toning, if the main goal is to achieve a flat belly, it will not always work.

In fact, their characteristics can even have great disadvantages, especially for women: pressure on the pelvic area, in addition to being able to push the abdomen out, can also lead to a situation of urinary incontinence.

On the contrary, hipopressive abdomens do not increase the pressure in the belly, since they are performed contracting the abdominal muscles to the rhythm of the movement executed by the diaphragmatic breathing.

These abs do not dilate the perineum and keep the volume of the abdomen constant, strengthening these muscles as well as those of the rectum. That is, through isometric work, they help to maintain the posture, to strengthen the abdominal zone and to increase the tone of the muscles at rest.


This type of abdominal can be done in the most varied positions: sitting, lying or four. However, for beginners, we suggest the first: sitting.

Next, let’s explain, briefly and simply, how to perform these exercises:

  1. Shrink your belly by pulling your navel in, while you breathe out of your lungs;
    2.  Once the belly is well shrunk, contract the muscles of the abdomen and hold this position for 15 seconds;
    3.  At the end, return to normal breathing, but keep your abs for a few more seconds.
    4.  Finally, relax all muscles.
    Note : do 5 daily sets of hipopressive abs, 15 seconds each.


Adherence to this type of abdomen promises an extensive improvement, not only the look of your belly, but also the health of your body in general. Let’s see, then, the concrete therapeutic benefits that you can enjoy if you decide to include them in your training routine:

At the level of the belly

  • reduction of the abdominal perimeter;
  • strengthening of the abdominal muscles;
  • strengthening and toning of the pelvic floor;
  • tonification of the abdominal band;
  • improvement in the distribution of abdominal pressure during exertion.

At the sexual level

  • prevention of vaginal hernias;
  • improvement in vascularization of the lower limbs and pelvis;
  • sexual capacity and sensitivity (due to increased vascularization in the pelvic area).

At a general level

  • improvement of posture;
  • prevention of urinary incontinence;
  • improvement of anaerobic capacity;
  • reducing the risk of muscular and joint injuries in sports;
  • prevention of functional back pain;
  • prevention of lumbar disc herniations;
  • prevention of abdominal, crural and inguinal hernias;
  • prevention of lowering of internal organs;
  • regularization of intestinal transit;
  • improvement of metabolic mobilization.

We hope you have been enthusiastic and determined to try this new method, knowing that hipopressive abs can be done at home or in the gym with a coach. However, before beginning this or any other type of physical exercise, always consult your GP to minimize the risk of injury .