If you’re new to exercise or are recovering from an injury then chances are you’ll love the new Low-Pressure Fitness (or LPF) trend. This low-pressure form of exercise makes uses of Hatha Yoga principles and breath work to help align your body, breath, and core function without putting too much strain on the body. The great news is you don’t need any fancy equipment or a gym membership to start LPF, get started at home today with these 5 Low-Pressure exercises for beginners.
1. Core breath:
Core breath is not a Kegel and it’s not a strength exercise. It’s about gently engaging and releasing. While seated or lying down, inhale. As you do this, think of softening your pelvic floor. Then exhale and gently engage your pelvic floor. Do 15-30 breaths and repeat three times.
2. Box breathing:
This simple meditative breathing pattern really wakes up your ribs and diaphragm. While seated or lying down, inhale to a count of 4, hold your breath for 4, exhale for 4, hold your breath for 4 and repeat. Aim for 15-30 breaths and repeat 3 times. Keep your tummy soft and avoid arching your mid-back while focusing on expanding into your side and back ribs.
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3. Stationary lunge using core breath:
For this exercise, stand with your feet in the starting position for a lunge. Inhale. As you do this, soften through your pelvic floor and bend your knees to go into the lunge. Then, at the bottom of your lunge, stop and gently engage your pelvic floor. Exhale as you straighten your legs and return to your start position. Repeat 2-4 sets of 10-15 reps or breathes.
4. Tabletop plank hover using core breath:
Start on all fours in a tabletop position, inhale and soften your pelvic floor. Stop and gently engage your pelvic floor. Lift your knees a few centimetres off the mat so that you are balancing on your hands and feet. Exhale as your knees hover above the mat for 2-4 seconds, then gently lower them to the mat again. Repeat for 2-4 sets of 10-15 reps.
5. Bridge combined with core breath:
Lying on your back with your feet on the floor (heels just below and in line with your sit bones) and your knees bent, inhale and soften your pelvic floor. Stop and gently engage your pelvic floor. Exhale as you lift your pelvis up into a bridge. Instead of squeezing your glutes tight together as if you were pinching a penny in the middle, rather squeeze both butt cheeks up to the sky as this will lessen any pelvic tuck. Repeat 2-4 sets of 10-15 reps.
For a visual guide to these exercises watch this easy-to-follow video below:
** Want more low-pressure exercises? Click here and try these simple yoga poses for strength and focus.
