What are Hypopressives?

Hyopressives Level 1 pose

What Are Hypopressives?

Hypopressives are a series of low-pressure postural and breathing techniques designed to reduce intra-abdominal pressure and activate deep core muscles, including the pelvic floor, transverse abdominis, and multifidus. Unlike traditional ab exercises that often increase abdominal pressure (like crunches or planks), Hypopressives work by decompressing the core and training the body to reflexively engage the muscles that support posture, respiration, and pelvic health.

Originally developed by Dr. Marcel Caufriez, a Belgian physiotherapist, Hypopressives were first used to help postpartum women recover pelvic floor function and manage issues like prolapse and incontinence. Since then, the practice has evolved and expanded into athletic conditioning, rehabilitation, and even aesthetics.

How Do Hypopressives Work?

The magic of Hypopressives lies in a specific type of breath control called "apnoea"—a false inhalation performed after an exhale, during which the diaphragm is lifted and the ribcage expands. This action creates a vacuum effect that draws the abdominal contents upward and activates the deep core muscles without increasing pressure.

A typical Hypopressive sequence might involve:

• Upright or kneeling postures with an elongated spine

• Gentle contractions of postural muscles

• Apnoea (breath holds) with ribcage expansion

• Subtle cues to engage pelvic floor and abdominal wall

Despite appearing calm and almost meditative, these exercises can be surprisingly challenging and require practice to master.

Benefits of Hypopressives

1. Pelvic Floor Health Ideal for postpartum recovery or anyone experiencing incontinence or prolapse. Hypopressives strengthen the pelvic floor without direct downward pressure.

2. Improved Core Strength They target the often-neglected deep core muscles, contributing to better stability and posture.

3. Spinal Health and Posture Regular practice can reduce back pain, improve alignment, and ease tension through spinal decompression.

4. Enhanced Athletic Performance Many athletes use Hypopressives to improve breathing efficiency, balance, and core engagement under load.

5. Aesthetic Benefits Practitioners often report flatter abdomens and improved waist definition due to better posture and deeper muscle engagement.

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Who Can Benefit?

Hypopressives are safe and beneficial for a wide range of people, including:

• Postpartum women (after medical clearance)

• Men and women with pelvic floor issues

• People recovering from abdominal surgery

• Athletes and dancers seeking better core function

• Anyone looking to improve posture and breathing

However, individuals with uncontrolled hypertension, cardiovascular conditions, or certain respiratory illnesses should consult a healthcare provider before beginning hypopressive training. You can still do Hypopressives but without the Apnoea breath.

Getting Started

Though Hypopressives can look simple, proper technique is key. It's highly recommended to learn from a certified Hypopressive practitioner, especially when starting out. I did my training with Hypopressives Scotland (Level 1) and I offer 1:1 sessions in Bournville Birmingham.

With regular practice—even just 10–15 minutes a few times a week—many people begin to notice changes in how their core feels and functions.

Final Thoughts

In a culture obsessed with crunches, planks, and high-intensity everything, Hypopressives offer a breath of fresh air—literally. They invite us to reconnect with the foundational elements of movement: breath, posture, and internal awareness. Whether you're recovering from childbirth, dealing with pelvic floor dysfunction, or simply want a stronger, more intelligent core, Hypopressives might just be the missing piece.

Have you tried Hypopressives or are curious about starting? Let me know—I’d love to hear your experience or help you find the right resources!