How do you Perform Hypopressives? Step-by-Step Guidance to Transform Your Core

Embarking on the journey of hypopressives can seem like stepping into an unfamiliar world, especially when you’re uncertain about the correct techniques or the myriad of benefits these exercises promise. However, fear not, because Complete Core Control is here to illuminate your path, offering comprehensive guidance on performing hypopressives effectively, and how they can be a game-changer for issues like prolapse symptoms, core strength, and overall wellness.

Understanding Hypopressives

Before we delve into the “how,” it’s crucial to understand the “what.” Hypopressives are not your average core exercises. They involve a series of postures and breathing techniques designed to reduce pressure on the abdominal cavity, engage your core muscles, and enhance your respiratory and postural functions. This revolutionary approach is explained in greater detail in our introductory video, which provides an insightful overview for beginners.

The Transformative Benefits

Hypopressives are renowned for their ability to alleviate prolapse symptoms, a common concern for many women, especially post-childbirth. They work by strengthening the pelvic floor muscles and reducing pressure in the abdominal area, providing support to the organs that have prolapsed or are weak. This specific benefit, among others, is part of the comprehensive Fitter Floor and Core Hypopressive course, designed for those starting their journey in this practice.

Step-by-Step: Performing Hypopressives

  1. Starting Position:
    • Begin by standing upright with your feet shoulder-width apart.
    • Your arms should be relaxed by your sides or placed gently on your thighs.
    • Keep your spine neutral, shoulders relaxed, and gaze forward.
  2. The Breath:
    • Initiate a deep, diaphragmatic inhalation, expanding your ribcage and filling your lungs with air.
    • Follow this with a long, controlled exhalation, emptying your lungs as completely as possible.
  3. Apnea and Posture:
    • After the exhalation, hold your breath (this is the apnea) and expand your ribcage as if you were inhaling, but without actually taking in air. This creates a vacuum effect in your abdominal cavity, naturally activating your core and pelvic floor muscles.
    • It’s important to maintain the posture: keep your abs relaxed, allow your chest to rise, and imagine your head being gently pulled upward by a string. This posture is crucial as it aids in the reduction of pressure, allowing your organs to shift and your pelvic floor to engage effectively.
  4. Holding the Pose:
    • Hold this position for as long as you comfortably can. You should feel a slight tension in your abdomen and pelvic floor, but not like you’re actively contracting these muscles. The engagement is a reflexive response to the vacuum.
    • If you’re a beginner, it’s normal for this phase to last only a few seconds. With practice, you can gradually increase the duration.
  5. Returning to Normal Breathing:
    • Once you need to breathe again, relax your posture and initiate a gentle, controlled inhalation. Your abdomen and pelvic floor will return to their resting positions.
    • Take a few normal breaths before repeating the process, if desired.

The Importance of Proper Guidance

While the steps might seem straightforward, the technique requires precision and practice. The nuances of the posture, the breathing rhythm, and even the way you engage your muscles can significantly impact the effectiveness of the exercise. That’s why having an expert guide you through the process is invaluable.

At Complete Core Control, we offer one-on-one sessions, both in-person and online, to ensure you’re performing the exercises correctly, safely, and in a way that’s tailored to your individual goals and needs. Furthermore, our CCC membership grants you access to a treasure trove of resources, including the Core Control Video Library, to further support your journey.

Continuous Learning and Community Support

Embarking on this journey doesn’t stop after learning the basics. Our Complete Core Control Hypopressive Knowledge Base is a reservoir of information, keeping you informed about the latest research, techniques, and insights in the world of hypopressives.

Moreover, you’re not alone in this journey. We’ve nurtured a vibrant community on various platforms where members can share their experiences, progress, and challenges. Whether it’s through Facebook, Instagram, or TikTok, our community members encourage each other, share tips, and provide a supportive environment conducive to growth and improvement. The journey towards mastering hypopressives and reclaiming your body’s strength and function is so much more rewarding when it’s shared with others who understand your struggles and triumphs.

Monitoring Progress and Celebrating Success

One of the most rewarding aspects of the hypopressive journey is witnessing your own progress. At Complete Core Control, we understand the importance of recognizing and celebrating these milestones, no matter how small they may seem. That’s why we offer continuous support in monitoring your progress, helping you adjust your routines as you improve, and celebrating with you as you achieve each new level of mastery. It’s not just about the destination — every step of the journey deserves recognition and celebration.

Embracing Positivity and Resilience

Last but certainly not least, we believe in the power of a positive mindset. Challenges are inevitable, especially when you’re venturing into new territories of your physical health. However, our team is here to remind you that every challenge is an opportunity for growth. We are here to infuse positivity into your routine, help you overcome obstacles, and remind you that your resilience is the key to transformation.

Whether you are battling the symptoms of prolapse, seeking to enhance your core strength, or simply wanting to embrace a healthier lifestyle, hypopressives offer a gateway to achieving your health goals. With our comprehensive resources, expert guidance, and supportive community, Complete Core Control is committed to making your journey with hypopressives a successful, transformative, and empowering experience.

Embark on this journey with confidence, backed by our wealth of resources and supportive community. Explore our Fitter Floor and Core Hypopressive course for a structured, step-by-step guide tailored for beginners. Dive into our Core Control Video Library for an array of informative content. Join our vibrant communities on social media to stay connected and inspired. With Complete Core Control, you’re not just learning a set of exercises; you’re embracing a lifestyle change that beckons strength, control, and holistic well-being.

Your journey towards a stronger, healthier you begins today. Let hypopressives be the key to unlocking your full potential. We are Complete Core Control and we are Building Stronger Women.

Related Posts

Hypopressive Techniques or Surgery: Weighing Your Options

When faced with conditions like pelvic organ prolapse or diastasis recti, it's essential to consider all available treatment options. While surgery may seem like a quick fix, non-invasive methods like hypopressive techniques offer a gentle yet effective alternative,...

Hypopressive Exercises VS Kegels: A Detailed Evaluation

When it comes to pelvic floor health, two exercises often dominate the conversation: Hypopressive exercises and Kegels. Both have their proponents, but it's essential to understand how each method impacts the pelvic floor and overall wellbeing. This article provides a...

About the Author

Sarah St John

Motivational women’s health and wellness coach, online and offline events and courses, Diastasis recti healing, core and pelvic floor strengthening, menopause and hysterectomy.
Fitter Floor and Core

What do I do now?

If this information resonates with you then we would recommend either the Starter Pack or to book a one-to-one with us to find out exactly how we can help you start your journey to core rehabilitation.

Sometimes the first step is just asking for help. We're here for you.


Our Free Ebooks

Three things to fix leaks - stress incontinence


Exercises for Pelvic Organ Prolapse


Diastasis Recti A need to know guide


Pin It on Pinterest