Hypopressives After Giving Birth: A Powerful Approach to Postpartum Pelvic Floor Restoration
The postnatal stage signifies a time of remarkable change for women, with pelvic floor well-being taking centre stage. Hypopressives, a unique breathing technique that is incorporated into the low-pressure fitness movement system, has made its mark as a successful approach for restoring the postpartum pelvic floor.
When to Begin after pregnancy and Key Considerations
I typically recommend starting Hypopressives in the later stages of the postpartum period, ideally after the sixth week for natural births and three months for a caesarean section. If you are still pregnant and want to prepare in advance, my guide to pelvic floor health during pregnancy covers what to focus on before birth.
A healthcare consultation and a comprehensive pelvic floor evaluation are necessary before starting any postnatal core workout, Hypopressives included. This ensures your fitness journey is suitable for your health and well-being.
How Hypopressives works
Hypopressives is a combination of breathing exercises and body positions that focus on how the body restores itself from the inside. These postpartum pelvic floor exercises work by lowering intra-abdominal pressure, building core strength from the inside out, and strengthening muscles like the pelvic floor and transversus abdominis. The improved pelvic floor function, reduced waistline, and increased organ support are just the beginning of the positive effects. This leads to refined posture and elevated pelvic health, offering a holistic approach to wellness. Hypopressives can also be used to alleviate unique conditions such as having a hypertonic pelvic floor. A 12-week randomised controlled trial of postpartum women found that supervised Hypopressives training led to significantly better abdominal muscle function, body image, and pelvic floor symptom scores compared with a control group, though it did not on its own close the abdominal separation measured in that particular study (Moreira et al., 2026).
My Hypopressives Journey After Pregnancy
After my first child’s birth, I found Hypopressives while searching for an effective postnatal solution. Dissatisfied with the limited results of postnatal Pilates, I found it transformative, giving me noticeable results with safety and flexibility. I went on to train in Hypopressives in Spain, where I saw its remarkable benefits on women firsthand. That changed my perspective on what was achievable postpartum, and I started teaching Hypopressives in London and launched re-centre, an online platform providing global access to this technique.
The Impact of Hypopressives on Postpartum Pelvic Floor Recovery
My own journey, and the transformation I’ve seen in myself and in the hundreds of women I’ve trained through re-centre, is what convinces me of how effective Hypopressives can be for postpartum pelvic floor recovery. The influence of this method goes beyond addressing physical issues like Diastasis Recti, incontinence, and prolapse. It enhances strength, functionality, and overall wellness, reflecting its holistic nature.
Getting started with pelvic floor exercises after pregnancy
For the Hypopressives classes it is important that you learn the Apnea technique properly so that you can get the most out of the classes and the time you invest in yourself. Each week I run Fundamentals sessions on Zoom where I explain the technique and guide you through all the steps. I 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 my 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, I recommend at least three 15 to 20-minute workouts per week. Consistency is your best friend on this journey towards wellness.
