Hypopressive exercises are great for toning the abdominal muscles and are especially suitable for people who suffer from back pain. Since these exercises do not require spinal movement, they can even be performed by people with herniated discs.
The hypopressive exercise produces the direct activation of the transverse abdominal muscle, which allows strengthening the abdominal girdle and stabilizing the spine
How to do hypopressive exercises at home:

• Breathe in normally and releasing the air completely, until the abdomen begins to contract on its own;
• ‘Shrink’ your abdomen by sucking the abdominal muscles inwards towards the spine;
• Keep this contraction for 10 to 20 seconds initially and, over time, gradually increase the contraction time. Hold this for as long as possible without breathing;
• Fill your lungs with air and relax completely, returning to your normal breathing.

Exercise 1: Lying Down
Exercise 2: Sitting
Exercise 3: Leaning Forward
Exercise 4: Kneeling on the floor

Whenever you do a series of hypopressives you should vary the positions because it is normal for a person to be able to maintain the contraction for longer in one position than in another. The best way to know which position you can hold the contraction for longer is to test each of them.
Cautions while doing hypopressive exercises. The most important precautions to take when performing hypopressive breathing are:

• Do not do these exercises after eating;
• Always contract the pelvic muscles when shrinking the belly to it’s maximum point;
• Do these exercises 3 to 5 times a week;
• Start the exercise program lightly, with few contractions and increase the number of contractions gradually, respecting the limits of your body.

Those who practice these exercises regularly may notice benefits in 4 weeks.