What Is Hypopressive Exercise—and Should You Be Doing It?

Ever feel like your core workouts just aren’t cutting it anymore?
You’ve tried crunches, planks, and all the ab moves—but still feel weak in your middle? Or maybe you’re struggling with things like leaking pee, heaviness “down there,” or back pain that never quite goes away?

If so, you’re not alone.
And hypopressive exercise might be the missing piece of the puzzle.

At Body Works Women’s Health & Wellness, we love tools that support women’s health in a gentle, science-backed, and sustainable way—and hypopressives check every box.

What Are Hypopressive Exercises?

Hypopressive exercise (also called hypopressive breathing or Low Pressure Fitness) is a core and pelvic floor training method that uses posture, breath control, and intentional muscle activation to create a “vacuum” effect in the abdomen.

Sounds kind of weird? Maybe. But it’s incredibly powerful.

Instead of traditional core workouts that increase intra-abdominal pressure (think crunches, sit-ups, heavy lifting), hypopressives work by lowering pressure—helping your organs, diaphragm, and pelvic floor work together instead of against each other.

These exercises were originally developed in Europe for postpartum women with pelvic organ prolapse and urinary incontinence, but the benefits go way beyond recovery.

What Happens During a Hypopressive Exercise?

During a typical hypopressive session, you’ll go through a series of poses or postures while using a specific breathing technique:

1. Inhale deeply through the nose

2. Exhale fully through the mouth

3. Pause without breathing in

4. Expand the ribcage (while holding your breath), creating a “vacuum” or lift in the abdomen

That vacuum effect? It recruits deep core and pelvic floor muscles without bearing down or straining—something that’s especially important for anyone dealing with prolapse, incontinence, or diastasis recti.

You’ll feel the work, but not in the way you're used to.

What Are the Benefits?

Hypopressives are gentle—but don’t let that fool you.
This method offers powerful results when practiced consistently.

Here’s what hypopressive exercise may help with:

• Improve pelvic floor strength and coordination

• Support healing from diastasis recti (ab separation)

• Reduce symptoms of pelvic organ prolapse

• Improve posture and body awareness

• Relieve chronic back or hip pain

• Reduce abdominal pressure during everyday activities

In our Greer SC physical therapy clinic, we often incorporate hypopressives into care plans for women who’ve been told:

“Just do more kegels.”

But here’s the truth: Kegels aren’t enough—and they’re not right for everyone.

Is It Right for You?

Hypopressive exercise may be especially helpful if you’re experiencing:

• Pelvic organ prolapse (that “tampon falling out” feeling)

• Stress or urge incontinence (leaking with coughs, sneezes, or urgency)

• Diastasis recti (belly doming when you sit up)

• Core weakness postpartum—even years later

• Chronic low back or SI joint pain

• Pelvic tension or pressure

It’s also a great preventative tool, especially for women who lift weights, run, or do other activities that put stress on the pelvic floor.

What If I’ve Never Heard of This Before?

That’s okay—most people haven’t!
Hypopressives are just starting to gain traction in the U.S., but they’ve been a staple in Europe for years.

At Body Works Women’s Health & Wellness, we’re proud to be one of the few clinics in the Upstate offering this technique as part of our manual therapy and pelvic health physical therapy services.

We believe every woman deserves to understand her core, not just “power through” symptoms. And sometimes, what your body needs isn’t more work—it’s the right kind of work.

Want to Try Hypopressives for Yourself?

You won’t find this method at your average gym—and honestly, you shouldn’t.
Because hypopressive exercise is about so much more than appearance—it’s about healing, function, and feeling confident in your body again.

If you’re curious about adding hypopressive training to your routine, we’d love to help. Our experienced physical therapists are trained to guide you through it safely and effectively, whether you're early postpartum or years into your motherhood journey.

Here’s How to Get Started

We offer outpatient physical therapy in Greer, South Carolina, with a strong focus on pelvic floor, manual therapy, and chronic pain physical therapy for women.

You’ll feel heard, supported, and guided every step of the way—without ever being rushed or dismissed.