Simone Muller showcases exercises to restore core strength

Postnatal Hypopressives for Restoring Pelvic Floor Function and Core Strength

The postpartum period brings immense joy but also many unique challenges for new moms. Pregnancy and birth can strain the pelvic floor and abdominal muscles. This can lead to pelvic organ prolapse, leaking urine, and diastasis recti (separated abs). Hypopressives, a core rehabilitation system, can gently restore the pelvic floor and core after having a baby.


What is Hypopressives?

Hypopressives, also called Low Pressure Fitness (LPF), use breathing and posture techniques. Unlike regular core exercises with forceful muscle contractions, Hypopressives create an "inner vacuum" in the belly. This activates the deep core muscles like the pelvic floor and transverse abdominals without adding pressure. Hypopressives reduce strain on pelvic organs and tissues. These postnatal abdominal exercises restore pelvic floor function, strengthen the core, and improve posture.

Hypopressives Benefits for Post-Birth Core Recovery

- Pelvic Floor Rehabilitation: Hypopressives specifically target and strengthen weakened pelvic floor muscles from pregnancy and childbirth. This helps women regain control and support, reducing pelvic floor problems like leaking urine.

- Closing Diastasis Recti: Hypopressives engage the deepest abs, like the transverse abdominals, from the inside out. This assists in healing and closing the separation of the abs that can happen during pregnancy.

- Gentle and Safe: Unlike high-impact exercises that may strain healing muscles, hypopressive exercises offer a gentle, low-impact core strengthening approach. This is especially important in early postpartum recovery.

- Better Posture: Hypopressives encourage proper posture and alignment, which provides core stability. Good posture also eases post-birth back discomfort.

- Increased Circulation and Drainage: The breathing techniques promote circulation and lymphatic drainage. This reduces swelling and aids postpartum healing.

Adding Hypopressives to Your Post-Birth Routine to strengthen your

It's important to learn Hypopressives from a qualified postpartum instructor. They will teach proper technique to engage the right muscles safely.

Start slow and gradually increase difficulty as your body adapts and builds strength. Do dedicated practices or integrate hypopressives into daily life.

Integrating hypopressive exercises into a postnatal routine can safely restore pelvic floor strength and core function after pregnancy and childbirth. With proper guidance, new moms can rebuild their core with this gentle, low-impact approach.

postnatal core exercises

Getting started with postnatal core exercises

To get the most out of your time and effort in the Hypopressives classes, it is important that you learn the Apnea breathing technique. It also ensures that you are carrying out your practice in a safe manner.

Simone runs weekly fundamental sessions where she will guide you through the technique either in a one-to-one setting or in a small group on Zoom - think of it as your personal introductory tour through all the technique's steps, with feedback given to ensure you're on the right path. While most people understand and can apply the technique after this session, don't worry if you need a little extra time. Some clients, especially those with tightness in their ribs and thoracic spine, may benefit from an additional session.

Once you've learned the technique, Simone recommends at least three 15 to 20-minute workouts per week to really make an impactful change. Consistency is key in this journey. After the initial session, you can start with the live and recorded classes to incorporate this effective routine into your daily lifestyle.

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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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