Simone Muller

Reducing your waistline with Hypopressives

If you're looking to trim down your waistline Hypopressives may be the answer you're seeking. Before diving into the details of how Hypopressives can help you shed a few inches let's first understand what this technique is all about

Understanding Hypopressives in brief

Hypopressives involve a specific set of movements and breathing techniques that activate and strengthen the core muscles, including the pelvic floor, transverse abdominis, and diaphragm. The exercises create a vacuum effect in the abdomen, engaging the deep core muscles while reducing intra-abdominal pressure. In many cases, Hypopressives are used to alleviate postpartum symptoms like Diastasis Recti and Urinary Incontinence and we are now seeing other associated benefits.

How Hypopressives can help reduce waist circumference

It activates your core muscles and especially the transverse abdominis. By targeting and strengthening these muscles, individuals can achieve a tighter and more toned midsection, effectively reducing waist circumference.

Aides in fat reduction through the combination of engaging the core muscles and the unique breathing technique. These two actions occurring at the same time can assist in breaking down fat and promoting a leaner waistline..

It boosts metabolism as it activates many muscles at the same time. An increased metabolic rate can aid in burning calories and reducing fat accumulation around the waist.

While more research is needed specifically on how Hypopressives can reduce the waistline, existing studies suggest promising outcomes

1. A study published in the European Journal of Obstetrics & Gynecology and Reproductive Biology (2015) reported that people who practised Hypopressives experienced significant reductions in waist circumference and improvements in body composition.

2. Another study in the Journal of Physical Therapy Science (2017) found that Hypopressive increased activation of the abdominal muscles, supporting the notion that they could contribute to a reduction in waist circumference.

Hypopressives can provide a promising solution for individuals seeking to reduce their waist circumference and achieve a slimmer midsection; and combining Hypopressives with other forms of exercise and a well-balanced diet will provide even better results.

Getting started

To do the Hypopressives classes it is important that you first learn the Breathing/Apnea technique properly so that you can get the most out of the classes and the time you invest in yourself.

Each week Simone runs Fundamentals sessions on Zoom where she explains the technique and guides you through all the steps. She will also give you feedback to make sure that you're doing it correctly. For some, the technique may come more quickly than others. Some of her clients, who are tighter in the ribs and thoracic spine do tend to take a little longer.

And here's the golden rule - for impactful change, Simone recommends at least three 15 to 20-minute workouts per week. Consistency is your best friend on this journey towards wellness.

How re-centre works

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Subscribe to a live or on-demand package

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Sign-up to a fundamentals class to learn the technique

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Start the beginner classes

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Individual support via a one-to-one check-ins

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Progress to more advanced levels at your own pace

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About the Author

Simone Muller is the founder of re-centre and has over 22 years of teaching experience across Pilates, Low Pressure Fitness and Yoga.

She launched the online platform to make Low Pressure Fitness and Hypopressives more accessible to more women around the world so that they can become the strongest and most functional versions of themselves.

Originally from South Africa, Simone's dance and Pilates career evolved when she faced post-childbirth challenges, prompting her to explore Low Pressure Fitness in Spain.

As the first level 3 instructor in London, she has witnessed transformative postnatal rehabilitation results in clients, addressing issues like Diastasis Recti, prolapse and incontinence.

Simone has written articles for the re-centre blog 'Kegels not Working?', 'The connection between menstruation and prolapse symptoms' and 'Why I love teaching postnatal rehabilitation?'.

Simone has also written guest posts for The Shala 'What is Low Pressure Fitness', Yana Active 'Prioritising your Pelvic Floor Health After Giving Birth and Nurturing the Core' and for The Pelvic Academy 'Empowering Women's Health - The Power of Collaboration Between Hypopressives, Physiotherapists and Osteopaths'.

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What our members say

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Hypopressives is an effective technique toward relieving symptoms related to Pelvic Organ Prolapse, Diastasis Recti and Urinary Incontinence. Hypopressives also improves poor posture, pelvic floor weakness and back pain. I offer a flexible approach to memberships and a 14-day free trial.


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