LPF is a training system that re-educates the body’s breathing and postural systems. “Hypo”
meaning low and “pressive” meaning pressure, refers to a means of exercising the pelvic floor and
other abdominal muscles under decreased pressure, created by normal breathing and breathing-like motions. The hallmark of LPF is the Hypopressive manoeuvre (apnea), a lift of the diaphragm whilst laterally expanding the rib cage, to mimic the movement of inhalation without air flowing into the lungs. In response, a vacuum is created. The Transabdominus contracts and the pelvic floor draws up.
Hypopressives are a great addition to one's pelvic floor and core conditioning repertoire. It improves the synergy of the core muscles and in turn, allows for an improved response to daily pressures. The body’s core proficiency is enhanced as a unit. Hypopressives decrease pressure to the abdominal and pelvic cavities when executed correctly.
How it is performed:
1. The Rest Breath
Diaphragm inspiration –focus on thoracic chest expansion of the ribcage in a 3D direction – 2
counts
Full expiration follows - 4 counts
2. Apnea/False breath
3. Repeat
This training benefits everyone from the sedentary office worker to the postpartum mother to
athletes.
LPF can have several beneficial aspects:
Improves core strength
Allows for deeper and more functional breath
Relieves back pain
Reduces waist size
Postural improvement and hence respiration enhancement
Pelvic floor dysfunction is reduced – eg. Prolapse
Enhances sexual health
Prevent and correct diastasis recti (separation of the 6-pack muscles during pregnancy)
People who should avoid LPF include:
Pregnant women – modifications are made to avoid the apnea but the postures and an adjusted breath pattern can still be included
Newly postpartum mothers – LPF can return to training regimens 6-8 weeks postnatally
High blood pressure
Abdominal illnesses
Pulmonary disease
Post operative clients – LPF can return to training 3 months postoperatively
Woman with IUD’s
LPF is a great addition to Pilates training, to assist with enhancing core strength and posture. It
offers a myofascial and neurodynamic component, allowing for improved awareness of breath to
support one’s Pilates practice.
