 
Hello everyone I hope that you’re all good,  today we’re gonna deal with the hypopressive abs exercice. Everybody ask me how to do it,
so today, I’m gonna explain you what is it and how to do it in the right way.
Before starting, I’m gonna show you how to stand right ; when I talk about a retroversion of the pelvis, here is how to do it :
Here I stand like usual, and then... one more time.
Here I stand like usual, and then... I do a retroversion of the pelvis.
I reduce the arch of my back
Here is my usual arch... and then I’m retroversing my pelvis.
When I’m telling you to contract your perineum, for those who don’t know how to do it, it is like if you wanted to urinate and you try not to.
You’ll feel a bit contracted : that’s when you did it well with your pelvis.
So now let’s go for a few hypopressive abs !
Sit comfortably on the floor, relax yourself, low shoulders, foot on the floor, do a retroversion of the pelvis, put your back on the floor,
Before starting I explain you how to do it : first you take a big breath without inflating the belly
Then, you exhale while returning your belly inside, and after having exhaled as much as you can, get in apnea,
Return totally your belly inside your ribs,
Contract your pelvis and stay in apnea.
I repeat : first inhale, then exhale as much as you can while returning your belly inside.
When you can’t exhale anymore, stop your breath,
return your belly inside your ribs while contracting your perineum, and try to stay  at least 15 secs like this
Let’s go. Sometimes I won’t be able to talk because I will be in apnea, you just have to do the same as me.
Inhale
Exhale
Return your belly inside at the same time
And you relax.
I don’t know if I hold 15 secs but I talked at the same time, so here we go again
I’ll talk when I’ll be able to. I explain you one more time : inhale
don’t inflate your belly, exhale slowly while returning your belly inside,
(I don’t do it now)
then when you’ve exhaled as much as you can,
stop exhaling, go into apnea, return your belly inside,
as much as you can, inside your ribs,
and contract your perineum.
It seems difficult at the beginning like « there are too much informations », but trust me, once you get it, you get it !
So here we go, I don’t talk anymore, just do the same as me !
And you relax.
If you can’t do it for 15 secs, that’s not a matter, do your best and by practicing you’ll last longer and longer.
I repeat
Inhale, return your belly inside while exhaling,
stop your breath,
return your belly inside your ribs,
while contracting your perineum, and then stay in apnea.
I didn’t do it, it was only to explain you the exercise.
Let’s go now and do it again.
And relax.
You’re gonna tell me « but Sonia I don’t feel any pain » : the hypopressive abs exercice will never hurt.
This is the exercice you must do the must above all of the others to get a flat belly.
It will take a few time, you won’t get results within 2 weeks
But if you are patient and you do it regularly, you will flatten your belly from the inside.
For the young mothers, it is the best of the best. I will show you an other position, it doesn’t change anything except to not get bored while doing the same exercice.
Go knees and hands on your sides, hands under your shoulders,
Relax your belly, and do the same as the other one,
Take a breath,
and exhale while returning your belly inside,
Stop your breath.
Returning your belly inside your ribs.
Doesn’t matter if you don’t feel like returning your belly inside your ribs, if your belly is not as flat as me and you don’t see your belly returning like me
It doesn’t matter. Do exactly like I tell you, because everything inside works ! Now we do it for real
Of course at then of the exercice contract your perineum.
And relax. I repeat
Start by inhaling, and exhale while returning your belly as much as you can.
Once you can’t exhale no more, return your belly under  your ribs. Look :
See the difference between just return your belly, and under  of your ribs.
After having returned your belly like this under your ribs, stay in apnea and contract your perineum as much as you can.
When you can’t no more, relax.
Let’s do it once again. I won’t be able to talk, I let you do the same as me.
That’s all cuties ! You now know everything to flatten your belly from the inside and get a flat belly.
This is the best abs exercice of the world, I know that you feel like training nothing because you don’t feel any kind of pain,
but trust me you work a LOT, and about 2 or 3 months you’ll see a huge difference.
Take now your waist size, wait at least 2 months before doing it again, and send me a text on FB or Instagram to show me your beautiful results !
If this video has been useful leave a comment I will like them. I send you kisses, see you soon with a flat belly from the inside !
