The Hypopressive exercise method
Auckland Hypopressives
The revolutionary way to train your pelvic floor and core
- Treat and prevent prolapse and pelvic floor dysfunction under low/negative IAP
- Lift and tone your pelvic floor and core
- Treat diastasis recti
- Recover from pregnancy
- Regulate resting tone of the pelvic floor muscles to release hypertonicity
- Improve sexual function
- Release tension in intercostals
- Treat diastasis recti
- Prevent and treat hernias
- Regulate resting tone of pelvic floor muscles releasing pressure off the prostate gland and urethra
- Improve body awareness
- Increase cardiac output
- Increase respiratory function and stamina
- Release tension in diaphragm
- Effective tool as a warm up or cool down for high output activities
- Tone and flatten the abdominal wall
- Improve breathing mechanics (the key to an efficient core)
- Down regulate your nervous system
- Improve posture
- Myofascial release of your entire abdomen
- Strengthen postural chain
What are hypopressives?
Hypopressives are a combination of diaphragmatic breathing exercises, complete core training and postural chain muscle strengthening. Hypo translates to ‘low’ while pressives traslates to ‘pressure’. Hypopressives are the only form of low pressure abdominal, and pelvic exercises. All other forms of exercise are hyper, meaning pressurised. Even walking or talking increases your intra-abdominal pressure. Managing intra-abdominal pressure with good breathing mechanics is key for a strong and functional core.
Breathing mechanics if not functioning well, can cause an array of serious health problems, both physically and mentally. Poor posture is widely known to be a constant source of pain and injury. Combine poor posture, with poor breathing mechanics and the list of health concerns is endless. Hypopressives are an empowering way of exercising with low intensity yet yield incredible results. In my professional career as an exercise coach, they are by far the most astounding form of exercise I have ever come across. They continue to blow my mind and the minds of my clients, day in and day out.
Famous for the ‘apnea’, but never forgotten for an exhilerating workout providing postural strengthening.
The Hypopressive Exercise method will train your core muscles, improve your posture and leave you breathing better in your day to day living.
history of hypopressive exercise
Hypopressives originated in 5000BC as a yoga technique called Uddiyana Bhandha, which means to rise up and lock. The technique was used to mobilise the diaphragm, improve digestion and strengthen the respiratory muscles. Monks, the Chinese and Yogis have also used hypopressives for thousands of years to aid in fasting and promote a state of zen. The diaphragm is known by many as the muscle of the soul, hence the spiritual connection with the monks and yogis.
A similar looking technique became very popular with bodybuilders in the Arnie era. However, bodybuilders commonly perform these exercises very differently as an on stage pose, and while they may look similar to an untrained eye – they do not provide the same results.
In the 80s a European doctor named Dr. Marcel Caufriez redeveloped the technique, specifically for women to safely recover from childbirth, incontinence and pelvic organ prolapse. What a chivalrous man!
In 2014 Tamara Rial worked with Dr. Caufriez to develop the technique into an exercise routine using modern day science of biomechanics and postural training. This is the hypopressives technique you will learn with me as your certified hypopressives coach.
learn in person
Private online 1 on 1 zoom sessions $80 (NZD) per one hour session
Auckland, NZ locations:
Private studio in Remuera/Greenlane $80 per one hour session
In home sessions where I come to you – Price on application depending on location and availability.
Fort Knox Gym in Grey Lynn $80 per one hour session
Learn online: program options
Online programs to learn on your own* by prerecorded content (NZD)$80 *Hypopressives are always best learnt with a certified coach in person. If you require additional support, zoom sessions are available at an additional cost as per above.
HYPOPRESSIVES – GENERAL PROGRAM
This program is suitable for the general public without medical concerns. It is NOT suitable for anyone with an IUD or medical mesh.
Please see contraindications below before purchasing this program.
HYPOPRESSIVES – APNEA-FREE
This program is suitable for pregnancy and for anyone who is unable to hold their breath due to a medical condition. It is NOT suitable for anyone with an IUD or medical mesh.
Please see contraindications below before purchasing this program.
Contraindications
Hypopressive apneas are not safe for you* if you:
- Have a medical condition that means it is unsafe for you to hold your breath (consult your doctor if unsure)
- Have a copper or mirena IUD as the IUD may move
- Have mesh in your body from a surgical repair
- Have a chronic gastrointestinal condition or have had previous weight loss surgery
- Are pregnant (Purhcase the apnea-free program for pregnancy)
- Are less than 6 weeks postpartum
- Have not received doctors clearance to exercise post surgery
*If you fall into the above categories then you can use the apnea-free Hypopressives course option. This means you still do all the breathing work and postural training but without the stomach vacuums, there will be a deep core contraction used instead of the apnea/vacuum.
*In some cases you may be able to progress into apneas if your condition changes. The apnea-free course will still teach you how to progress into apneas if this is the case.