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Hypopressive and Planks

Hypopressive and Planks

Hypopressive and Planks work many muscles at the same time; abdominal muscles, postural muscles, hips, legs, and shoulder muscles. Hypopressive improves tone, and planks improve strength. Hypopressive and planks work strongly in the abdominal muscles.

Learn how Hypopressive and planks can help you enjoy daily activities, keeping the body safe, and strong. Both improve posture, enhance balance and coordination and tone the tummy, specially the midsection.

Abdominal Muscles 

They are more than the rectus abdominis that created the six-pack.  These muscles cover the anterior and lateral abdominal wall. In addition these muscles include the rectus abdominis, external, and internal obliques, and transversus abdominis.

Rectus Abdominis are two long muscles connected to the ribs and breastbone to the pubic bone. The rectus abdominis are used daily with getting up from the bed, or the floor, or during cooking.

External Obliques are two large muscles attached from the lower ribs to the pelvis. This muscles are responsible for the twisting of the trunk while reaching for something behind the back, or buckling the seat belt.

 

Internal Obliques originate in the lumbar fascia ( a very thin membrane of connective tissue that cover the lower back), the lower ribs, and lateral hip bone. This muscle inserts in the abdominal fascia and pubis bone. The main function is to rotate the trunk, counteract the diaphragm muscles during exhalation, and provide stability to the lower back.

 

The difference between external oblique, and internal oblique is the direction of the trunk rotation. The external oblique rotates the trunk on the opposite side, and internal oblique rotates the trunk to the same side. For instance, turning to the left to help a child to buckle the seat belt would activate the right external obliques and the left internal oblique.

 

Transversus Abdominis is the deepest of the abdominal muscles. This muscle originates on the lower six costal cartilages, the lumbar fascia, and the lateral hip bone. It inserted in the breastbone in the middle of the rectus abdominis or linea alba, and the pubic bone. This muscle have very important functions: stabilize the spine when the arms and legs move,support the internal organs, flatten the belly, reduce the waistline, and assist during exhalation.

 

Tips for a Safe and Effective Hypopressive and Planks Workout

Warm up your Whole Body First

Go for a 10 minute walk, do sun salutations, dance a few songs, or march in place for several minutes. Warm up brings the heart rate up, increases the oxygen to the muscles, lubricates the joints, and increases muscle elasticity. Skipping warm up will increase the risk for injuries such as sprain ligaments in the joints, and strain muscles. So always warm up before working out, it’s fun and healthy for the body and mind!

 

Focus on Perfect Form

Keep a neutral posture during a core workout. The Whole body should be in a vertical line from head to toe, preserving the natural curves of the spine. A good body alignment and a perfect form are the key to activate the right muscles and prevent injuries.

 

Quality is more Important than Quantity

Repeat hypopressive and planks exercises as many times as you can keeping a perfect form. Add more seconds or repetitions to the hypopressive and plank workout gradually. A good way to know the body is ready for one more set is when the repetitions you have been doing for several days are getting easier. Be gentle with yourself and listen to your body before you move one step up.

 

No Pain is a Gain

Hypopressive and Planks should not produce any pain or discomfort. Modify the form and make adjustments keeping in mind a perfect form If an exercise causes pain. Consult with your primary doctor for further evaluation if the pain persists for more than one week and is constant. Remember that constant pain that doesn’t go away even with resting is always a red flag that should not be ignored. Always check with a Doctor before starting any new exercise, especially if you have a pre-existing medical condition.

 

Be consistent

Hypopressive and Planks should be done every other day. The brain needs six weeks to retrain, reprogram, and memorize a new task. More muscle definition, and more muscles fibers are recruited after six weeks of consistent abdominal workouts. Stay motivated and never quit.

 

Activate the Abdominal Muscles

Contract the abdominal muscles before starting hypopressive and Planks. Inhale deep-exhale deep and slow. Pull belly button toward lower back. Hold it for 10 seconds while breathing normally. This is also a very safe way of starting retraining abdominal muscles. Practice tis abdominal activation while sitting at work or at home.

 

Stay Balanced

An effective Hypopressive and Plank workout improves tone, strength, and flexibility. Abdominal workout that only focus on strength creates an imbalance between the abdominal muscles and back muscles. A good example of this type of abdominal workout are sit ups that only make the rectus abdominis stronger, and the hip flexor tighter.

As a result, sit ups causes a muscular appearance with restricted movements affecting smooth and fluid movement even during walking. Look for other abdominal alternatives such as Hypopressive and planks.

Don’t forget to include stretches in your hypopressive and plank workout. Stretches for a healthy core and back includes the following yoga pose: Downward Dog, Upward Dog, Cobra, and low lunge. These yoga poses improve flexibility, balance, and posture awareness.

 

Stability First Then Mobility

 

Stability refers to performing exercises on even and uneven surfaces  to activate trunk stabilizer that tend to be neglected with other forms of exercises.

Good examples of stability exercises include planks, lunges, and bridges on an even surface. Master these exercises first before moving to exercises on uneven surfaces. In addition, abdominal muscles have to work harder to stay in place on uneven surfaces. Uneven surfaces include Swiss Ball, Bosu Ball, Dynadisc, or Trampoline. Start working out on uneven surfaces If you are ready to challenge yourself because hypopressive and planks are getting easier.

 

Main Benefits of Hypopressive and Planks

Strengthen and Tone the Core Safely. Both activate the inner core muscles, including the transversus abdominis, which shrink the waistline and flatten the tummy. Always remember to pair hypopressive and planks with a quality diet, and cardio to help you reach amazing results.

 

Posture Will Improve

Hypopressive and planks work the entire body by correcting muscle imbalances avoiding any compensation and always with a perfect form.

 

Reduce Back Tightness

Hypopressive and planks help you improve posture and at the same time improve the spine alignment.  Both workouts improve the strength and tone of the core muscles and postural muscles creating a strong corset that protect the back from injury.

 

Enhance Balance and Stability

A strong core improves balance and stability. It can help you prevent falls during basic activities of daily living.

Are you ready for a challenge? how about This 4 Week Plank Challenge? 

Or How about the Hypopressive Core Six Video Series 1?