Low Pressure Fitness :

Benefits and basic principles.

In this article, we intend to inform you about the benefits of this type of gymnastics and to offer you the knowledge
on how to properly execute these fantastic exercises.
What is Low Pressure Fitness (LPF)?
LPF focuses on generating a hypopressure within the
abdominal cavity. This includes a series of techniques
which requires different positions, movements
and contractions of the diaphragm muscle during
exhalation (expiratory apnea.) In more descriptive
terms, we manage to literally suction our own guts,
resulting in a negative pressure on the pelvic and
abdominal cavity, which causes a reflex toning reaction
(a reflex muscular contraction) on the pelvic floor and
abdominal muscles.
 What are LPF benefits?
The flabbiness and weakness of the abdominal and pelvic
floor muscles is the normal in today´s society. Flabbiness is
responsible for multiple problems related to the feminine
urogenital tract (urinary incontinence, painful relations,
prolapses) back issues (lumbago, lumbar correction) and
other aesthetic problems (swollen stomach, abdominal
flabbiness)
Through LPF we will obtain a “reprogramming” of the
abdominal and pelvic floor musculature. Most of the
benefits obtained, both therapeutic and aesthetic, are by-
products of the muscular development that’s described
below:

1. Improves the aesthetic aspect of the abdomen,

reducing the abdominal girth in a relatively short
time.
LPF is wonderful for strengthening the abdominal muscles
and achieving a flat stomach. They especially work on the
transverse and oblique abdominal muscles, not just the
rectus abdominis like other classic abdominal exercises.
The complete core workout from these exercises are
what’s effective in reducing the abdominal girth in just a
few weeks. Furthermore, this toning does not cause strain
or damage to the lumbar spine.

2. Improves urinary incontinence problems.

Having greater muscle tone ensures a more effective and
quicker urinary control. Reducing the possibility of losses
and other related issues like repetitive urinary infections.

3. They are potentially benefits to enhance

sexual activity.
The pelvic floor musculature is closely related to the combined with other complementary exercises, they
sexual function in both men and women, though due to the can become a great ally to treat multiple problems of the
complexity of the feminine genitourinary tract, the benefits lumbar spine.
are more evident in women. Continuous practice could also
have a positive effect on the male sexual function as well. 6. Improves sports performance.
The diaphragm is the central figure in this type of exercise. A
4. Recovery and toning in the Postpartum phase. greater corporal and diaphragmatic conscience is acquired
After pregnancy, the body has to revert back to its normal by carrying out these exercises on a regular basis, and we
state. The body must be readjusted and the abdominal will obtain a bigger pulmonary and thoracic capacity.
muscles must be toned again. The pelvic floor must also A flexible and toned diaphragm improves the
adopt its former rigidity. It’s quite normal for residual cardiopulmonary function, which can improve sport
flabbiness to settle in on many women after giving birth, performance for exercises in which the aerobic component
both on the abdominal muscles and the pelvic floor. is important like swimming.
Sometimes, women notice a tone loss in the vaginal
musculature and some urinary continence issues after
labor. Through LPF we can reinforce the abdominal muscles
to have a toned stomach again, and more importantly, the
pelvic floor will get toned and have the same functions as
before the pregnancy.

5. Improves back health.

The suction and negative pressure generated in the
abdominal cavity as a consequence of LPF, produces a
traction impact on the intervertebral discs, which can
have very powerful therapeutic effects on the back, and
How to Do LPF
There are few counter indications for this
type of exercise, but I would like to mention
and clarify them so that nobody experiences
problems when carrying out these gymnastics.
LPF has many more benefits than any other conventional
abdominal exercises, but it also requires a more complex
learning process than any other classical abdominal
exercise. As we already pointed out at the beginning of
the article, adequate diaphragmatic control is necessary
for a proper program. Additionally, adequate technique is
needed to obtain the most beneficial effect of toning the
pelvic floor. Don’t let the videos of these techniques fool
you. There’s more to this type of exercise than just sucking
in the stomach.
Proper positioning through the diaphragm and other
muscles such as the serratus, an expiratory apnea (sucking
in the gut), is important. We must generate a negative
pressure on the abdomen, which moves it toward the
thoracic cavity due to the exertion from the diaphragm. At
the same time we will procure the most important effect,
a reflex contraction of the abdominal and pelvic floor
muscles.
As you can see, it is not an exercise that can be categorized
as simple. It requires a small learning process for its proper
execution.