Improve Posture, Reduce Pressure and Look Thinner with Hypopressive Exercise

Improve Posture, Reduce Pressure and Look Thinner with Hypopressive Exercise Blog

Whether you are a new mom wanting a flatter tummy, a professional athlete seeking to improve performance or an exercise enthusiast wanting a sleeker physique, you know that training your core muscles is foundational to achieving your goals. Yet sticking to a traditional regimen of core and abdominal exercises may in fact be undermining your efforts by creating undue pressure in your lower abdominal region.

Hypopressive exercise is a unique approach to core training that reduces intra-abdominal pressure while recruiting the transverse abdominal muscles, giving you increased abdominal integrity and function. When performed correctly, hypopressive exercises can help to realign your lumbrosacral region, the area that includes your low back and pelvis, to reduce pressure on your internal organs, and eliminate uterine prolapse, bladder incontinence and other disorders associated with pelvic dysfunction.

Understanding Hypopressive Exercise

Hypopressive exercise was first discovered by Dr. Marcel Caufriez while examining a uterine prolapse patient. He noticed a reduction in prolapse as the diaphragm rose during aspiration. Dr. Caufriez developed a series of clinical exercises to help treat his patients experiencing uterine prolapse and incontinence following childbirth.

It was not long before hypopressive exercise was embraced by both males and females within the fitness community who wanted to improve the appearance and function of the midsection. Hypopressive exercise optimizes pelvic health while training the core in a highly functional way.

Hypopressive exercises lengthen the muscles of the posterior chain, including the muscles used during respiration. Regular practice realigns the pelvis, reducing pressure on the internal organs and facilitating effective breathing patterns.

Hypopressive exercises have been show to:

  • Decrease waist circumference
  • Flatten the abdomen
  • Correct posture
  • Improve respiration
  • Promote healthy circulation
  • Enhance athletic performance
  • Prevent uterine prolapse and incontinence
  • Improve sexual function and performance
  • Assist in resolving diastasis recti.

How to Perform Hypopressive Evercises

Hypopressive exercises are performed in a slow and controlled manner and are very technique-specific. They can be performed standing, lying prone or supine, in a quadruped position, kneeling or sitting. Emphasis on breathing is foundational to correct performance.

  1. Begin with an erect posture and elongate your spine, reaching downward with your fingertips as you try to make yourself grow taller.
  2. Push your chin downward as you lengthen your neck and spine.
  3. Slowly and evenly inhale deeply through your nose and expand your ribcage (Note: do not expand your belly as in diaphragmatic breathing).
  4. Exhale through your mouth slowly and evenly, expelling all air.
  5. As your lungs empty, tuck your abdomen in, hollowing it and allowing the ribs to separate. Hold for several seconds without breathing.
  6. Take two or three “resting” breaths and then repeat the abdominal tuck and hollowing. Notice your core muscles lifting your pelvic area with each abdominal tuck.

Reducing Pelvic Dysfunction in NYC

The sports medicine professionals at NYDNRehab understand the important role played by the core muscles of the lubrosacral region during sports and physical activity. We work with patients of all types who want to improve daily function, correct poor posture, or enhance physical performance. New mothers with uterine prolapse, incontinence and diastasis recti do not need to suffer from these conditions. Contact NYDNRehab today, and let our team of human movement experts help restore your body to optimal function and performance.


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