Pelvic floor exercises

For all those who want to reduce their waist circumference, improve their posture and possibly solve problems with urinary incontinence or abdominal diastasis. Also for those who have back pain or muscle imbalances due to poor posture. It doesn't matter your physical condition, age or whether you are just starting out in sports.

Only pregnant women and people with high blood pressure (diastolic) should not practice the method. Because it involves breathing apneas and the heart rate increases during the exercise. Furthermore, the exercise is not suitable for people with moderate to severe inflammatory diseases in the abdominal cavity (e.g. Crohn's disease) and for people with epilepsy.

In the case of a natural birth, you can start exercising after six weeks postpartum. If you had a cesarean section, it is advisable to start exercising after 3 months. In both cases, only after your doctor's approval.

Unlike other methods, the hypopressive method reduces pressure in the pelvic, abdominal and thoracic cavities. It effectively increases the muscle tone of the oblique abdominal muscles, the transverse abdominal muscles and the pelvic floor muscles. These are the muscles that create a natural abdominal corset for our body. After a short time, your stomach will be flatter without intentional squeezing.

The frequency is always determined individually according to health limitations, the number of positions mastered, and the quality of execution.

It is advisable to start with breathing exercises and diaphragmatic massage. If the diaphragm is free and diaphragmatic aspiration (opening the ribs after exhalation) can be mastered, it is advisable to start with a lying position. Such a set of exercises can be performed every day for 10 minutes. As you gradually learn other positions, the exercise time will be extended, and the intensity and frequency can be relaxed. When the training lasts 20 minutes, we can start practicing every other day or every third day. If we already master the method well, and the positions are performed well, we can start increasing the intensity again and reach daily practice until we get the desired results. After achieving them, we can reduce the training and practice for pleasure, for example 2 to 3 times a week.

It's good to know that morning exercise will kick-start us for the whole day, and evening exercise will compensate for all pressures and postural imbalances.

Sometimes it is also desirable to divide the exercise into two parts - 10 minutes in the morning and 10 minutes in the evening.

You don't need anything special to exercise, just something comfortable to wear and a mat. Shoes are not needed, as you exercise barefoot. It is also not advisable to exercise immediately after a heavy meal or before bed.

Yes, it is currently possible to attend group lessons in Prague, Přelouč and Jihlava.

More here

- Yes, there is currently a new video course for complete beginners called The Essence of the Hypopressive Method. You will receive 6 lessons that will safely introduce you to the world of the hypopressive method - you will learn how to breathe correctly, work with a breath pause and create a negative pressure that is needed for reflex activation of the deep abdominal and pelvic floor muscles. The course is ideal as a preparation for the Getting Started with FitBelly program, which you can follow up on. You have access for a whole year, so you can exercise at your own pace and calmly master the techniques that lead to a healthy and functional core.

Link here: https://www.fitbelly.cz/esence-hypopresivni-metody

- The Getting Started with FitBelly course is a comprehensive online program that teaches you the hypopressive method step by step. It contains 12 lessons (including the Essence course), a workbook, a test block and an overview of positions - all explained clearly and safely. It is designed for anyone who wants to improve the functionality of the core of the body, get rid of a bulging belly, heaviness in the pelvic floor, back pain or problems with posture. The course is ideal for women after childbirth, as well as for those who are looking for a gentle and effective way to themselves. You have access for 1 year and it also includes support in a closed online group, where you will get motivation, feedback and answers to your questions.

Link here: https://www.fitbelly.cz/zacinamesfitbelly

- There is also a video channel called Continuing with FitBelly®, which is intended for advanced users who already know the hypopressive method. They could have learned it either by taking a beginner's course, or by previously attending personal or group lessons, or by participating in a workshop or sports weekend.

​

More information here: https://www.fitbelly.cz/video-kurzy

- The Winner Flow breathing trainer video course is a new product that will teach you how to breathe properly and use the power of your breath to activate deep muscles, relieve tension and improve body stability. It is ideal for women after childbirth, with pelvic floor problems, constipation, reflux or as a preparation for childbirth. The course is short, practical and guided step by step - you can get it separately with the trainer or as part of a convenient 3-month membership with access to other programs. Thanks to it, exhalation will become your most powerful tool.

Link here: www.fitbelly.cz/challenge-page/cvičení-s-winner-flow