About Hypopressives

What are Hypopressives?

Despite being a relatively recent introduction to the UK, Hypopressives have been used in various parts of European since the 1980’s, being achievable for people of any age, size, shape or ability.

Hypopressive Exercise is a gentle whole body technique that combines rhythmical breathing, postural holds & relaxation

Combining these elements strengthens pelvic floor and core muscles to become reflexive, responsive, and resilient.

Who do I help with Hypopressives?

Many individuals who join me are experiencing challenges related to pelvic health that they aim to address, such as bladder leaks, prolapse, or back/pelvic pain.

However, the word is spreading, and I am increasingly sharing this method as a means to proactively prevent such issues.

Also, there is a growing number of active individuals looking to Hypopressives as an efficient way to enhance core control and elevate their athletic performance.

Hypopressives will suit you if you,

Desire a stronger, more toned physique
Seek a robust posture to alleviate back and pelvic discomfort
Wish to safeguard your intimate health and enhance sexual satisfaction
Feel uninspired or disappointed with pelvic floor exercises
Yearn for the freedom to wear what you want, laugh, and run without any concerns
Aim to enhance your overall athletic performance and prevent injuries
Strive for a body that rests and digests efficiently

Hypopressives v's Kegals?

The National Institute for Health and Care Excellence (NICE) recommends pelvic floor training and lifestyle guidance as the primary strategies for pelvic organ prolapse, bladder, and bowel control issues. Core strengthening is similarly advised for managing back and pelvic pain.

Research shows that when done accurately, core and pelvic floor training can effectively prevent, alleviate, and even resolve these challenges.

Hypopressives are increasingly recognised as a reliable method for achieving these outcomes, supported by growing research evidence. Traditional exercises (kegels) are performed incorrectly by around 75% of us and fail to address the entire system, potentially leading to more problems .

Hypopressives Exercise stands out;

automatically engages 70-80% of our core and pelvic floor muscles.
works even if you struggle to locate your pelvic floor.
involves complete movements of action and relaxation.
is gentle and reduces risk of overload.
reprograms the entire core, integrating myofascial chains, respiratory, and nervous systems.

How do Hypopressives Work?

When posture, breath, and rest work together, the core and pelvic floor become reflexive, responsive, and resilient.

These are the foundations of Hypopressives .

Posture: The Structural Foundation

Good posture aligns your spine and pelvis, allowing your core and pelvic floor muscles to activate optimally.

Poor posture (e.g. slumped sitting or rib flaring) alters intra-abdominal pressure, making it harder for the pelvic floor to function.
When your ribs are stacked over your pelvis, the diaphragm and pelvic floor move together naturally, supporting continence, core strength, and breath efficiency.
Proper alignment allows the deep core muscles (transverse abdominis, pelvic floor, diaphragm, multifidus) to coordinate as a system.

📌 Without good posture, core exercises are less effective and may even create more dysfunction.

Breathing Technique: The Internal Engine

The diaphragm is not just for breathing—it’s a core muscle.

Hypopressives breathing techniques reduce pressure within the tummy (intra-abdominal pressure), supporting digestive health & avoiding compression of the internal organs and pelvic floor.
With every inhale, the diaphragm moves down, and the pelvic floor follows; on exhale, they lift together. This natural piston-like movement is key to reflexive core engagement & a healthy pelvic floor.
Hypopressive breathing techniques in particular train this synergy while reducing load on weakened or sensitive pelvic tissues.

📌 Shallow, upper chest breathing disconnects this system, increases tension, and weakens the core-pelvic link.

Rest: The Hidden Repair Mechanism

Hypopressives help to regulate our nervous systems, moving us out of ‘fight or flight’ mode & into ‘rest & digest’ mode, supporting recovery and healthy sleep patterns.

Rest and recovery aren’t passive—they’re active repair time for muscle coordination, hormonal balance, and stress regulation.

High stress increases cortisol, which negatively impacts pelvic floor tone and abdominal tension.
Fatigue leads to poor posture, less effective breathing, and compensatory muscle use (e.g. gripping glutes or overusing abs).
Quality rest improves nervous system regulation, allowing the pelvic floor to alternate between tone and release—both are essential for healthy function.

📌 Muscles—including the core—don’t function optimally in a constantly “switched on” state.

Can everyone do Hypopressives?

Hypopressives exercise is not vigorous and you do not require any previous level of fitness or exercise experience to enjoy it, however one element, the Hypopressive apnoea (breath-hold with vacuum) should not be practised by individuals who are pregnant, or those dealing with;

active cancer
cardio-respiratory disease
uncontrolled blood pressure
acute inflammatory gut disorders like Crohn’s Disease
recent abdominal surgery.

This is because, when practising the Hypopressive apnoea technique, the body experiences decreased internal pressures, creating a unique ‘vacuum effect’. While this component may not be suitable for individuals with the above specific conditions, it will not hinder your enjoyment of other aspects of the exercise.