After giving birth, it takes a long time for our body to return to its normal state. For some it is simpler and others have it a little more complicated due to genetic reasons or because they have less ease but in the end all of them (except express medical recommendation) can usually return to work the abdomen using the hypopressive technique after 4 weeks in case of vaginal delivery and 8 if it was with cesarean section. Our ‘Trainer of the month’ Almudena Morell, a trainer specialized in pre- and postpartum routines, knows a lot about this. hypopressive specialist and director of the Almu Morell School. That is why this week he wanted to teach us, through a simple hypopressive routine, how this type of exercises can help you if you have just become a mother and would like to regain your figure as soon as possible. But first of all, let’s see what this technique consists of.
Did you miss the last session of hypopressive exercises to improve sexual relations and the health of your pelvic floor?
What are hypopressives?
Hypopressive exercises are performed through a technique based on working the body by contracting the abdomen isometrically to work its own muscles and also involve the muscles that form the pelvic floor in the movement. In this way we will not only be able to reduce the abdominal diastasis that is often produced by the separation of the transversus abdominis muscles (and is very common in pregnancy/postpartum) but we will also achieve get posture correctedrelieve urinary incontinence and improve our sexual life.
Until recently, this practice was largely unknown to all of us and was exclusively related to postpartum training to regain our silhouette. However, it is proven that performing this type of exercises within your daily routine has multiple benefits for your body well-being.
Hypopressive exercises to reduce abdomen and recover your figure after pregnancy
Now we are going there with our routine but first Almudena has left us a series of tips that will help you execute it correctly:
- Make your abdomen hard.
- Bring the navel towards the back.
- Compress it as if we were putting on a belt or an anti-stress ball.
Exercise 1. Plank with knees and elbows (3 sets of 20 seconds)
We are going to rest our knees on the ground and our feet in the air. Rest your elbows on the floor and with your body mark a straight line from your knees to your head.
Exercise 2. Plank with knees and hands (3 sets of 20 seconds)
We rest our knees on the floor, the same as before, but this time, instead of the elbows, we are going to rest our hands just below the shoulders. Look for a straight line from your knees to your head.
Exercise 3. Plank with hands and knees touching opposite shoulder (3 sets of 20 seconds)
We stand in the same position as in the previous exercise. We activate the whole body, making it strong so that it does not move and we place one hand on the opposite shoulder. Don’t run, do the movement slowly and alternate hands for 30 seconds.
If you have managed to do the previous exercises without problem, let’s increase the level a little. But remember that, in order to improve your abdomen, it must always be active and not “hanging”.
Exercise 4. Plank with hands and feet (3 sets of 20 seconds)
We place the tips of our feet on the floor and our hands on the floor, just below the shoulders. Keep your body straight, active and your breathing calm.
Exercise 5. Plank with hands and feet touching opposite shoulder (3 sets of 20 seconds)
A mixture of exercises 3 and 5 as long as the previous ones have gone well.
Exercise 6. Hypopressive standing (for 3 or 4 minutes)
Feet parallel, hip-width apart, knees semi-flexed, hips neutral, self-elongation, double chin maneuver. Lower your shoulders and shift your body weight forward. Hypopressive breathing.
Exercise 7. High quadruped position (for 3 or 4 minutes)
We lie on the floor with our knees resting under our hips and our hands under our shoulders. We rest our toes on the ground. We put our back very straight and lengthen our neck. Rotate your hands inward, so that your fingers face each other. Bend your elbows a little and we start with the hypopressive breathing.
Exercise 8. Lying-stretched position (for 3 or 4 minutes)
Lying on the floor with legs stretched and feet flexed, the lower back does not touch the floor. Lengthen your back, arms stretched above your head, lengthen your neck and start breathing.
Exercise 9. Round back quadruped position (for 3 or 4 minutes)
Perfect for sinking the abdomen well.
Video: Luis Cárcamo and Diego Rueda
Photo: Pablo Sarabia
Makeup and hair: Tatí Garu @tatigaru.makeup
Clothing and shoes: adidas
Eva Machón is a digital editor, expert in fashion, beauty and healthy living. There is no cool sneaker that has escaped her radar or celebrity styling that has gone unnoticed.
He is a specialist in covering red carpets to find the most defined abs but he does not hesitate if he has to try the hardest CrossFit exercises that must be done to achieve them. Now, what she likes most about her job is having the opportunity to snoop through the beauty bags of celebrities and ask them all (she never forgets) about her favorite beauty trick.
No one knows better than her what it’s like to spend hours diving into social networks in search of trends and new products to test to write her reviews and give her opinion on the most current topic with her friends (why not say so). In her free time, she takes advantage of the time to exploit her creativity stitch by stitch in her embroidery workshop, release energy by giving it her all in her dance classes and disconnect with a good crime novel accompanied by her two cats.
Eva Machón graduated in Advertising and Public Relations from the Complutense University of Madrid and since then has worked as an editor in different digital lifestyle magazines. She has been linked to Women’s Health for more than 4 years.