How to Hypopressive abdominals and Low Pressure Fitness: generalities and benefits

Hypotensive Abdominal Gymnastics (GAS), or hypotensive abdominal, has been with us for quite some time. Its diffusion began in the 1980s, although its origin dates back to much earlier. However, it is currently when it is expanding on a large scale and work begins to provide these techniques with a scientific basis. In this article, we are going to talk about hypotensive abdominal gymnastics and what we could consider its evolution: the Low-Pressure Fitness method, which combines hypotensive exercises with other breathing and postural correction techniques. Hypotensive abdominal, What are they? The respiratory technique of hypotensive comes from Dayana, Ban DHA, an ancient yoga technique in which the control of breathing and abdominal muscles is worked extremely. Do not miss the video. It's long, but you can go directly to minute 4:5 Hypotensive abdominal is characterized by a decrease in intra-abdominal pressure. This is beneficial for working safely in circumstances such as postpartum, protrusions, or hernias. In hypotensive abdominal gymnastics, you work in apnea, and an "opening of the ribs" is performed, activating muscles such as the transverses abdominis, diaphragm, serrated, or pelvic floor muscles. This activation can be measured, for example, with electromyography or ultrasound. We have an example of performing in the following video (0:35). As we see, it is much more than "put your belly in" or hold your breath"Low-Pressure Fitness: The next level of Low-Pressure Fitness (LPF) is based on hypotensive exercises and breathing control, but also on postural re-education, aerodynamic techniques, and a combination of different postures and exercises to work not only the muscles of the middle area, but also the body globally, and all this through techniques that decrease intra-abdominal pressure. In the different exercises, emphasis is placed on postural hygiene, activation of muscle chains, breath control, and all this through hypotensive exercises standing, sitting, or on all fours. In the medium and long term, it seeks to move towards asymmetric, dynamic positions and a long, etcetera. The Apnea, which takes place during the exercises, can last between 10 and 30 seconds, and the sessions between 20 and 60 minutes depending on the level of the person, planning, and objectives. You have examples of basic postures (like the one in the previous video) and some advanced ones in different videos on his YouTube channel. The objective is, in addition to obtaining the benefits of hypotensive abdominal, to improve postural hygiene and stimulate the work of the supporting muscles, to give rise to permanent improvements in tone and posture. Hypotensive techniques are not only used before pregnancy and postpartum but also in sports of all kinds, including body building, performing a pose with abdominal emptying is considered highly aesthetic and harmonious. Benefits of Low-Pressure Fitness While it is true that there is still little published research, and that there have been voices that have been raised against the usefulness of this type of exercise, it is also true that much more research is being done today than just a few years ago. Benefits attributed include Improvement in cases of urinary incontinence. Prolapses public. It is important to point out that in these cases should be seen as one more tool in their approach, not as the basis of therapy. In other words, it must be complemented with other types of exercise and training to achieve the best results. The subject is much more extensive, but we leave it here to make way for you. Did you know this method? Have you practiced it? Join the conversation in the comments.