Abdominals: why do hypopressive abs? | The USA Print

What are abs for?

The abdominals consist of several muscles who are the great rights, THE internal obliquesTHE external obliques and the transverse (and the little-known pyramids). The transverse is the deepest abdominal muscle.

They are not just there for a question of aesthetics in order to display a nice flat stomach! They have important functions in the abdominal wall : they maintain the digestive organs, the visceraand play a role in the intestinal transit. They are also involved in the breathing and they limit the risk of low back pain. Taking care of it is therefore essential!

What is the hypopressive method?

The practice of hypopressive abs based on “a breathing and postural techniqueexplains Annie Vitris Malongo, physiotherapist specializing in hypopressive gymnastics, lecturer in hypopressive gymnastics training and director of Hypopressive AVM. Sequence of breathing and postural exercises, the latter are maintained for a certain time in expiratory apnea For cause a decrease in intra-abdominal pressure. The decrease in intra-abdominal pressure leads to a contraction of postural fibers, tonics of the perineum and abdominal muscles. »

THE hyperpressive abs are practiced in a lying position, ” that does not make sensewarns the physiotherapist. In hypopressive gymnasticsthe exercises are carried out in the daily poses, because to tone the muscles, we condition them in their roles, in real situations. »

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What are the advantages of the hypopressive method?

They are very numerous ! Here are all the benefits of hypopressive abs according to Annie Vitris Malongo, physiotherapist.

  • They don’t cause no distension of the abdominal muscles since there is no abdominal pressure.
  • Hypopressive abdominals don’t exercise no pushing on the pelvic organs (vagina, uterus, bladder and rectum – in part -).
  • The fact of tone the perineumwomen feel more sexual sensations.
  • They relieve pelvic pains, outside of pregnancy, especially in the case of painful menstruation, endometriosis thanks to visceral mobilization, fascia, adhesions.
  • In postpartumthe hypopressive abdominals make it possible to recover a tonicity of the perineum, abs, good postureespecially in the pelvis. They also act against the risk of vaginal incompetence which can lead to infections, fungal infections.
  • They correct the posture respecting the physiological curvature of the spine.
  • They limit the risk of constipation.
  • They are excellent for people suffering from chronic low back painof neck pain. In children, they are interesting in case of scoliosis.
  • They improve vascularization and relieve the feeling of heavy legs.
  • They improve breathing capacity And decrease theanxiety by regulating the rhythms of breathing, which provides more well-being.
  • They allow more flexibility of the spineand therefore more flexibility.
  • In manafter prostate surgery, they make it possible to recover a toned abdominal strap in order to limit abdominal hyperpressure, a source of urinary leakage on exertion.

Hypopressive abdominals: results after how long?

Hypopressive abs session: how many times a week?

“Initially, a daily practice, but of short duration, is necessary to maintain long-term effectiveness, warn the physiotherapist. Then, during the interview, we can do sessions ofhypopressive abs once or twice a week. »

Hypopressive abs and flat stomach

” You must practice 20 minutes a day of hypopressive gymnasticsand however six months to get a waist circumference reduction which will remain effective for one year to eighteen months, warn the physiotherapist. Despite everything, the reduction in waist circumference will be visible after about a month. »

Hypopressive abs and back pain

” THE lower back pain are relieved after a month at the rate of a p10-minute daily routine », says Annie Vitris Malongo. There hypopressive gymnastics allowing to work on the self-growth and the correction of the posture, thus leads to a relief during disc compression.

Hypopressive breathing and anxiety

” There hypopressive breathing normalizes the tension of the diaphragm (main muscle of respiration), the result on well-being and anxiety is therefore immediate”, warns the physiotherapist. However, the hypopressive technique is not sufficient in case of chronic anxiety. It is necessary to act in a more general way to get rid of this disorder. “However, do not hesitate to resume hypopressive breathing as soon as you feel a feeling of anxiety returning”warns Annie Vitris Malongo.

Which abs are bad for the perineum?

Crunches, boards… what are the risks?

By way of example, one can cite the crunches (these abs are practiced in a lying position on your back, knees bent, feet on the ground and consist of raising the bust), as well as all its variants: crossed crunches, declined crunches, crossed declined crunches, reverse crunches .

“Crunches do not work the postural fibers, these bust or leg raises work the psoassays the physiotherapist. When you do crunches, you increase intra-abdominal pressure and you tend to push on the pelvic organs, which increases the risk of prolapse. »

Also pay attention to other types of abdominals such as sheathing or planking. “Sheathing is less hyperpressive than crunches, but it should be reserved for athletes of good level, warns Annie Vitris Malongo, because it requires good abdominal and back muscle tone. Lateral sheathing is less harmful because it exerts less abdominal hyperpressure. »

Hypopressive abs: what contraindications?

Just because hypopressive sit-ups don’t cause intra-abdominal hypertension doesn’t mean they can be done by everyone.

Annie Vitris Malongo, physiotherapist specializing in hypopressive gymnastics, lists the contraindications.

  • In case of high blood pressure.
  • Hypopressive sit-ups should not be practiced by pregnant women because, they can cause uterine contractions.
  • In case of digestive inflammatory pathology such as Crohn’s disease, but also in case of abdominal, inguinal, digestive hernia.
  • In case of diastasis of the rectus (located above the navel) of more than 3 cm.

There hypopressive gymnastics and the hypopressive breathing cannot be carried out without guidance, because the presence of a competent therapist is necessary in order to check the feasibility (assessment) and to be able to correct each person.

© Herve Villieu

hypopressive abs

© Herve Villieu

Here is the progression in the belly after several months of hypopressive abs.

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