By Neressa Noel, Kinesiologist
What Are Hypopressives?
Hypopressive exercises are a unique type of breathing and postural technique that reduce pressure inside the abdomen. Unlike traditional ab workouts that often involve crunches or planks, hypopressives focus on deep core engagement, posture, and breath control. They activate the pelvic floor and deep abdominal muscles in a gentle yet powerful way, making them especially beneficial for postpartum recovery, pelvic floor health, and anyone managing core dysfunction.
How Do They Work?
The key element of hypopressives is apnea breathing (a specific pattern of exhaling and holding the breath) combined with postural adjustments. This technique:
- Creates a natural suction effect that lifts and tones the pelvic floor.
- Engages the transverse abdominis (the deepest layer of abdominal muscle).
- Decompresses the spine and reduces intra-abdominal pressure.
Think of it as a “reset button” for the core. Instead of pushing down on the pelvic floor, hypopressives gently draw everything upward and inward.
Benefits for Women (and Beyond)
Hypopressives have gained popularity among women, but their benefits extend to everyone. Some of the main advantages include:
- Postpartum recovery: Helps close diastasis recti (abdominal separation) and restores pelvic floor strength without strain.
- Pelvic health: Supports bladder control and reduces symptoms of prolapse.
- Spinal health: Improves posture, relieves back tension, and decompresses the spine.
- Athletic performance: Enhances deep core stability and breathing efficiency.
- A holistic approach: Builds awareness of breath, posture, and body connection—essential for long-term health.
Why Hypopressives Instead of “Traditional” Core Exercises?
Traditional ab workouts can sometimes worsen pelvic floor issues, especially after pregnancy, by increasing intra-abdominal pressure. Hypopressives are different: they train the body from the inside out. For women who’ve had a C-section, experienced prolapse, or are navigating perimenopause and beyond, hypopressives offer a safer, restorative approach.
Getting Started
Hypopressives look simple but are best learned with guidance to ensure proper breathing and posture. A typical practice includes:
- Relaxed breathing to prepare the body.
- A series of postures (standing, kneeling, sitting, lying down).
- The apnea technique (exhale, hold, lift the ribcage) to create the hypopressive effect.
Even 10–15 minutes a few times per week can make a difference in how you feel.
Final Thoughts
Hypopressive exercises are more than “another fitness trend.” They’re a transformative practice for women’s health—especially during pregnancy, postpartum, and beyond. Whether your goal is to reconnect with your core, heal after childbirth, or prevent pelvic floor dysfunction, hypopressives offer a safe and effective path.
✨ Your body deserves a gentle reset. Why not try hypopressives and feel the difference in your posture, breath, and confidence?
About the Author
Neressa Noel is a registered kinesiologist and certified doula with over 15 years of experience in healthcare, including cardiometabolic rehab, sleep medicine, and pelvic health. With dual academic training in Exercise Science and Behavioral Neuroscience, she brings an integrative, evidence-based approach to recovery, movement, and whole-body wellness.
She is a certified hypopressive trainer, supporting postpartum and perimenopausal clients with symptoms like diastasis recti, prolapse, and urinary incontinence. Her work blends breath retraining, core recovery, and trauma-informed movement strategies with hands-on support for pregnancy, labor, and postpartum transitions.
