Hypopressive gym: the ultimate weapon for a flat stomach

Yoga, Pilates, abdominal breathing… You’ve already tried plenty of methods to get a firm, flat stomach. What if hypopressive gym could be the missing piece? Hypo-what? Don’t worry — we’ll explain everything, right now!

What is hypopressive gym?

Behind this rather unusual name lies a method developed in the 1980s by Belgian physiotherapy doctor Dr Marcel Caufriez. Drawing on serious research in histochemistry (the study of the chemical composition of cells), electromyography (or EMG, used to study nerves and muscles) and functional anatomy, he developed a pelvic floor and abdominal rehabilitation method, particularly recommended after childbirth. But hypopressive gym also helps tone the core muscles and pelvic floor, while easing lower back pain.

In practice, the principle is as follows: combining breathwork (diaphragmatic inhalation and breath-holding before exhaling) with postural work (specific positions held during these brief apnea phases). The goal is to lower intra-thoracic and intra-abdominal pressure, triggering a chain reaction throughout the body:

• Reflex contraction of the deep abdominal muscles
• Contraction of the pelvic floor muscles
• Reduced pressure on the lumbar region
• Correct repositioning of the reproductive organs and urinary tract

So, when practised correctly and consistently, hypopressive gym may help achieve a flatter stomach, as well as improved gynaecological, urinary and muscular health.

So, what are the benefits of hypopressive gym?

It is often recommended for women following childbirth (from 3 months postpartum), but it’s not just for new mothers! It can benefit a wide range of people. Its main benefits include:

• Effective pelvic floor rehabilitation — hypopressive gym is considered far more effective than classic squeeze-and-release exercises.
• Prevention of pelvic organ prolapse and/or urinary leakage typical of menopause.
• Losing centimetres around the waistline and/or achieving a flat stomach.
• Stimulating the thoracic and abdominal organs through an “internal massage” technique.
• Supporting healthy bowel transit.
• Correcting poor posture.
• Relieving back pain, such as lower back pain, hernias and osteoarthritis.

However, hypopressive gym is not recommended for certain people, including:

• Pregnant women, as hypopressive gym can trigger uterine contractions.
• Women who have recently given birth — wait at least 3 months before starting!
• People with high blood pressure, as hypopressive gym has a direct effect on blood pressure.
• People with specific joint conditions — a physiotherapist can assess on a case-by-case basis.

Flat stomach: which hypopressive gym exercises should you focus on?

If you’re not particularly keen on endless crunches (and they’re far from a guarantee of a flat stomach — quite the opposite!), here are a few exercises to help you master the basics of hypopressive gym.

Exercise n^o1: Learning the costal opening

Diaphragmatic breathing and costal opening are the founding principles of hypopressive gym. Without this mechanism, no other exercises can be performed correctly.

• Sit comfortably cross-legged, with your back straight.
• Place your hands on your ribs to feel the natural movement of your ribcage as you breathe: the ribs open on the inhale, close on the exhale.
• Breathe while increasing the range of opening and closing.
• After several repetitions, exhale fully and begin a breath hold. Without taking in any air, try to open your ribs as if you were inhaling (but without actually breathing in!).
• Intensify the exercise by opening and closing your ribs 2 or 3 times during the breath hold.

To perform the hypopressive gym exercises that follow, understanding the costal mechanism is essential, as is mastering the expiratory breath hold. These are the mechanisms that make it so effective for achieving a toned stomach.

Exercise n^o2: Holding the breath hold

A second exercise to help you learn to sustain the expiratory breath hold. It also engages the abdominal muscles — for a flatter stomach!

• Stand with your feet parallel, hip-width apart.
• Slightly bend your knees and lean your body gently forward, without locking your back.
• Place your hands on your iliac crests (the bony points at the sides of your pelvis).
• Perform 3 expiratory breath holds of around 10 seconds each.
• If you can only hold for 10 seconds, that’s perfectly fine. The key is to breathe with the diaphragm: perform a “false” inhale by opening the ribs, without actually taking in air.

Exercise n^o3: Really feeling your core

This posture helps you truly feel the abdominal work that hypopressive gym involves.

• Start standing, feet and knees parallel and hip-width apart, not turned outward.
• Lean forward, keeping your back straight, and rest your weight on your thighs. Place your hands just above your knees, fingers pointing inward.
• As with the second exercise, perform 3 expiratory breath holds of 10 seconds each.
• You’ll feel your stomach hollow out, gradually regaining muscle tone in the core area.

Exercise n^o4: Pairing breath with movement

A final hypopressive gym exercise, inspired by a yoga pose you’re likely familiar with: the bridge.

• Lie on your back, knees bent, arms extended above your head.
• On the inhale, lift your stomach and pelvis toward the ceiling. Tuck your chin to your chest, keep your shoulders on the floor and your arms relaxed.
• Exhale slowly while holding the position. Then perform a “false inhale” by opening your ribs and sustain the breath hold for 10 seconds.
• On the exhale, slowly return to the starting position.
• Repeat the exercise 3 times.

This dynamic exercise, more active than the previous ones, will help you fully master the principles of hypopressive gym… and achieve a flatter, more toned stomach!