Hypopressive Exercise: Get Your Figure Back after Pregnancy
Remember that a woman"s body widens and goes through various other changes during pregnancy. After giving birth, these changes are very evident and tend to stick around longer than we would like.
For example, the stretching of our skin, loss of muscle tone, the readjustment of internal organs, etc. Of course, this creates certain discomfort that we should not ignore.
It"s very important to consult with your doctor before starting any postpartum exercise routine. Once you have your doctor"s approval, then you can evaluate different methods and programs.
The idea is to find the best way to work your body to guarantee physical well-being. No matter what option you choose, effort, duration, repetition and consistency are necessary factors.
So, if you"re looking for a flatter belly, like you probably had before becoming pregnant, it will require time, dedication and hard work.
Besides a good workout routine, you also need a balanced diet and a healthy lifestyle in general. The idea is for all our habits to work together to have an overall positive effect.
The hypopressive method for regaining your figure will be your greatest ally. Not only because it"s designed to benefit women step by step, but also because it"s very complete. However, that doesn"t mean it"s complicated.
Giving birth to a beloved little baby is one of the most memorable and important events of our lives. However, the effects it has on our bodies can make us a bit uncomfortable.
What is the hypopressive method?
The hypopressive method belongs to a branch of the fitness world and consists of a group of rhythmic, sequential exercises. These exercises involve maintaining different positions for a certain amount of time while optimizing your breathing.
This set of techniques originated in the 80"s. The goal was to improve muscle tone in the abdomen and pelvic floor of women who had given birth.
It came to be classified as a sort of postpartum therapy to relieve the symptoms of urinary incontinence.
In the beginning, the exercises focused on a series of simple sit-ups. However, over time, they came to include more specific exercises, according to the need of each woman.
Characteristics of the hypopressive method for regaining your figure
The first aspect that you must take into account before starting the hypopressive method is timing. Doctors usually recommend waiting at least 2 months after vaginal birth to begin this method.
If your baby was born by C-section, then you should wait at least 4 months. We also recommend that you get a thorough evaluation of your overall health before taking on any exercise regime.
That being said, the hypopressive method adapts to each individual.
Below are the characteristics of the hypopressive method for regaining your figure after childbirth:
- The main objective is to tone the abdomen, both for functional and aesthetic purposes.
- It is useful for preventing abdominal, vaginal and inguinal hernias.
- A professional should provide indications that adapt the exercises to each individual, taking into account the level of weakening in the abdomen.
- The hypopressive method involves a breathing technique that helps open the rib cage, elongating the diaphragm. This promotes muscle tone.
The best part of this technique is that you"ll get results with just two or three 20-minute sessions a week. You can slowly increase frequency and duration over time for even better results.
Advantages of the hypopressive method
Without a doubt, the main advantage of using hypopressive exercise to get in shape is the flattening of your abdomen.
However, that"s not all. This technique can also have the following advantages:
In general, a woman"s posture changes during pregnancy because of the added burden on the abdomen and lower back. This in turn causes constant back pain and discomfort.
Putting the hypopressive techniques into practice boosts flexibility and extension of the spinal column. Furthermore, it also strengthens the surrounding muscles, reducing pain and improving appearance.
Muscle tone recovery
The large size of a fetus along with the growth of your uterus causes your abdominal muscles to stretch significantly.
The hypopressive method reestablishes muscle tone as well as muscle function. Therefore, it also helps to prevent urinary incontinence, discomfort during sex, and prolapse.
One of the most common symptoms that appears after childbirth is slower bowel function.
By correctly applying the hypopressive method, you can reprogram your body"s muscles to improve their function. This includes the muscles of your intestinal tract, reducing constipation.
Increased respiratory resistance
Another advantage to using the hypopressive method is the regulation of the tension of your thoracic diaphragm.
As a result, you"ll be able to lift your baby and other objects without becoming tired. It also reduces your possibilities of suffering from asthma.
Enhanced physical performance
A long-term benefit of the hypopressive method is the improved mobility and strengthening of the muscles. Furthermore, improved breathing extends the duration of training sessions without muscular fatigue or wear.
Women who have recently given birth often feel uncomfortable about the appearance of their bodies postpartum.
However, the hypopressive method can help you feel like yourself again, benefiting both your physical and your emotional health.