Improve Posture, Reduce Pressure and Look Thinner with Hypopressive Exercise


Whether you are a new mom wanting a flatter tummy, a professional athlete seeking 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 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 optimal function and performance.



In this instance, an athlete was originally diagnosed with minor quadriceps muscle strain and was treated for four weeks, with unsatisfactory results. When he came to our clinic, the muscle was not healing, and the patients’ muscle tissue had already begun to atrophy.

Upon examination using MSUS, we discovered that he had a full muscle thickness tear that had been overlooked by his previous provider. To mitigate damage and promote healing, surgery should have been performed immediately after the injury occurred. Because of misdiagnosis and inappropriate treatment, the patient now has permanent damage that cannot be corrected.

The most important advantage of Ultrasound over MRI imaging is its ability to zero in on the symptomatic region and obtain imaging, with active participation and feedback from the patient. Using dynamic MSUS, we can see what happens when patients contract their muscles, something that cannot be done with MRI. From a diagnostic perspective, this interaction is invaluable.

Dynamic ultrasonography examination demonstrating
the full thickness tear and already occurring muscle atrophy
due to misdiagnosis and not referring the patient
to proper diagnostic workup

Demonstration of how very small muscle defect is made and revealed
to be a complete tear with muscle contraction
under diagnostic sonography (not possible with MRI)


Complete tear of rectus femoris
with large hematoma (blood)


Separation of muscle ends due to tear elicited
on dynamic sonography examination

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