I am a 42 year old man and I have not been very athletic in my life. I have practiced soccer on the weekends but not continuously. The beers and poor diet have taken its toll on me. I separated from my wife over 4 months ago and decided it was time to start taking care of my health and getting back into shape. When performing conventional abdominal exercises, it caused me a lot of pain in the neck and back. Any activity cardiovascular tired me greatly. So, I decided to hire a personal trainer to guide me and was introduced to Low Pressure Fitness techniques. I practice 3 times per week in sessions of 30 minutes each. I have reduced the waist, improved my posture and I have gained strength. Now, I get to run 30 minutes without any problems.


Tina McDermott Client


We are not made the same way; while some diets work for people, they don’t work for others. In the same way, we all have different body types. If you know your body type, you can use this knowledge to improve your fitness regime and create an exercise routine that works best for your composition.

If you find regular workouts too strenuous, Low Pressure Fitness might be a good option for you. It is the type of workout that will help you make the most of your body type – whichever category it might fall into – and target the areas you would like to work on.

The Endomorph Body Type

A person with the endomorph body type has a low metabolism and is often curvier than others. You might hear the phrase “big-boned”, but this doesn’t mean that they are overweight. People with the endomorph body type are more inclined to put on weight. They often have a different distribution of body fat, more focused on the stomach, hips and thighs. High Impact Training with Low Pressure Fitness can be used to target these specific areas and improve body shape. Through the breathing and postural techniques you will be able to strengthen your core and get the most out of your posture.

The Mesomorph Body Type

People with the mesomorph body type are naturally more compact and muscular. Genetics has a lot to do with this. In general, they find it easier to lose or gain weight. They are often more athletic and have narrower waists and thinner joints than other body types. Low Pressure Fitness training program which includes hypopressives and stretching poses can strengthen core fitness and help people with a mesomorph body type to retain a good fitness level, breathing, and posture.

The Ectomorph Body Type

People with the ectomorph body type are naturally very slender and thin. They have a lower proportion of body fat and less muscle bulk. They have long limbs and thinner bodies. People with this body type often find it difficult to build up muscles through workout and weight lifting. However they generally have a fast metabolism and can eat more without putting on weight. The Low Pressure Fitness low intensity program can help achieve more elasticity and toned core for this body type. The focus on myofascial stretching, posture and breathing will help to gradually build up a strong fitness foundation with no impact or high intensity training.

No matter your body type, Low Pressure Fitness is an ideal low intensity program to combine with your fitness routine. Its your perfect partner. The breathing and myofascial stretching exercises are of benefit to everyone. Less pressure, more life with Low Pressure Fitness.


Post written by Jane Sandwood , by Total Shape.


Low Pressure Fitness will hold an event in Vigo in June type Live or Party, in line with similar events organized by companies well-know as zumba et Les Milles.

The Training for Trainers event is addressed to all certified Low Pressure Fitness coaches and will have the name of Low Pressure Fitness Experience. During six days, it is offered the possibility to update and improve both training and teaching skills.

We will count the presence of all our national and international coaches, led by our founders, Tamara Rial and Piti Pinsach, to exchange professional aproaches and experiences in a natural and quiet environment.



Low Pressure Fitness Experience: from 2 to 7 June 2017
Pazo Pías [Camiño Cabreira, 21, 36370, A Ramallosa, Nigrán] price: €350 [accommodation not included, you can book a room here] schedule: morning 9:00-14:00 | afternoon 15:00-18:00
Inscriptions here.


Low Pressure Fitness is very proud to announce the new incorporation of Shirley Boerssen as the Director of South Africa for the PressureLess workout. With this great announcement, we wanted to share her own testimonial after developing a diastasis due to her second pregnancy and how she felt a massive change training hypopressives.

“I have always been intrigued by human behaviour, movement, natural healing methods and wellness. I definitely wasn’t the sporty person at school, but I did ballet, I have always loved dancing and movement and even did aerobics and callanetics as a teenager in the 90’s. After school I completed my Psychology Honors Degree, but it felt like something was missing. I completed a Personal training and Group Fitness Instructors qualification. I wanted to work more intimately with smaller groups and decided on completing a Pilates Instructors mat work qualification, enjoying the rehabilitative angle of the method. I gained a lot of experience at a physiopilates studio, working with the deskbound corporate with postural problems to clients with sports injuries. I have worked intensively with pre and post natal clients, running my own groups as well as working for PreggieBellies South Africa and training throughout both of my pregnancies. I am also a qualified holistic and sports masseuse and completed a Biomedicine course as part of a Naturopathic/Nutritional Therapy study. I have been studying and working within human behaviour, fitness and health and wellbeing for 21 years.

With my second pregnancy I developed diastasis. Applying ALL my knowledge could not rehabilitate my problem. I remembered talking to devastated clients in the past, trying to put them at ease, telling them to take it easy and at the same time I’d be worried and concerned as I could see bellies bulging with the conventional core and breathing techniques….and for the first time I understood what they felt. Still looking pregnant, even if only to myself, almost a year and half post-natal, was not fun, it was devastating. I developed digestive issues and lower back pain as my Transversus Abdominis became weaker, something was out of balance and it affected me in more than just a physical way.

I was trained in Low Pressure Fitness technique for the first time by Janet Kimmel from Vancouver, over December of 2015 and I was amazed by the quick, automatic response my body had to the technique. The results were amazing and visible within the first 2 weeks of the programme. Suddenly I had a magical moment, a realisation connecting my educational background and experience gained from each individual client up to then. I had to learn more about the technique, I had to experiment more on myself and I had to introduce this to all the woman suffering from diastasis, prolapse, urinary incontinence or those just not knowing how to safely train or retrain the core muscles, work on the postural alignments and most importantly, to prevent pelvic floor problems. In South Africa’s multicultural society, talking comfortably about the pelvic floor is not always the case and the reality is that so many woman (and men) don’t even know what the pelvic floor is and/or suffer in silence. My mission in South Africa is first of all to create awareness of pelvic floor and core health for woman, men and children/teenagers within a supportive, educational and empathetic way, within a fitness environment. Low Pressure Fitness system is an amazing platform to achieve this. Training and educating instructors and professionals in this technique changes the whole training program, rehabilitative outcome and prevention of a variety of problems. South Africa has an amazing culture of sports, fitness, a fresh awakening to health and wellbeing,more people are outdoors either running a trail or cycling, the benefits of LPF system on oxygen usage and in competitive sports is astounding and caters for a huge market in South Africa.

My approach to health and wellbeing, fitness and longevity is holistic in nature. I look at the whole person as a being connected within a mind, body and soul and LPF fits in perfectly with this approach. It affects the sympathetic nervous system, stimulate excitation and increase metabolism. One of my favourite benefits of LPF is that it empowers the clients, giving them back the power and control within their bodies.

I feel extremely privileged, humbled and bursting with excitement to represent LPF in South Africa, first country on the African continent. I know this technique will be a game changer for many women and men; to those working in the health industry and their patients and clients”

Shirley Boerssen

LPF South Africa Director


Canada’s, “Best Health” Magazine is a health & wellness magazine published by Readers Digest with the aim to help Canadian women feel more confident in pursuing their own health and fitness goals.

Trista Zinn Certified Master Coach and international course instructor for Low Pressure Fitness had the pleasure of work with Anna Sharratt, contributing writer for Canada’s Best Health Magazine.

It didn’t take any convincing when it was first suggested to bring this important topic to print. To get a better understanding and personal experience with the Hypopressive technique, Anna worked closely with Trista Zinn both privately and in groups classes. She quickly realized the importance of informing readers of this technique that gives hope to women living with pelvic organ prolapse, one of the more common forms of pelvic floor dysfunction.

This article HOLDING IT TOGETHER does just that, with a gentle approach to a sensitive topic Anna Sharratt interviews her trainer Trista about her own personal success story, two other women who share their experience, pelvic health physiotherapists and an OBGYN. The final message is clear,” there is hope and it doesn’t involve surgery”.


The interest about the application of the Low Pressure Fitness in the prevention and rehabilitation of the pelvic floor dysfunctions led the School of Health of Viseu, inviting Eunice Moura, Low Pressure Fitness coach in Portugal for a lecture in the context of the 6th Congress ” Rehabilitation for life” on January 28, 2016.

“Rehabilitation in differentiated health care”  was the name chosen for the table of Eunice Moura and with a presence of a physician, a rehabilitation nurse from the Center of rehabilitation medicine in Alcoitão, and a rehabilitation nurse of the Garcia da Orta Hospital.

With an attentive and interested audience, the themes developed and clarified about Low Pressure Fitness aroused interest of some people who have shown curiosity in getting to do more training and increase knowledge of the Low Pressure Fitness technique in order to use it in their working environment to ensure better results  both in terms of the rehabilitation of the pelvic floor muscles, and globally, ensuring a better quality of life for patients. 



The R-evolution of Low Pressure Fitness has arrived to Indonesia. A series of seminars for midwifes and women´s health care about the pressureLess workout are taking place at several hospitals of the Kasih Group around the country. The first seminar “Be healthy and recover after pregnancy with Low Pressure Fitness” was a complete success of attendance. 150 Indonesian midwifes participated in the seminar presented by Harry Setiarso at the hospital Restu Kasih (RSIA).

seminar midwifes low pressure fitness

Indonesian midwifes are known as BIDAN who usually live in rural or sub urban areas where there are no doctors or hospitals. They help women delivery. Their tools are: a bucket, water, some oil, sheets, and their hands and heart full of love and kindness. It was the first time the assistants heard about the “hypopressive concept” to recover women´s pelvic floor and core muscles after pregnancy. The Director of Low Pressure Fitness Indonesia Low Pressure Fitness Indonesia also remarked the importance of proper physical condition before pregnancy, appropriate breathing techniques and exercise during pregnancy.


What if we could address pelvic floor issues with only postures and breath?

On Mar 5 & 6th, 2016, PABC hosted Trista Zinn & Tamara Rial (Phd), as instructors for “Hypopressives/Low Pressure Fitness for Pelvic Health” at the University of British Columbia (UBC).  Many who attended the course were pelvic floor rehab specialists.  Many who attended the course also had personal reasons for being there.  If our current pelvic/core rehab model is effective, why are there physios with prolapses, cystoceles and pessaries?  It seems we’re still looking for the ‘right’ answer.

The Hypopressive Theory is based on the concept that the abdominal pressures we generate with curl-ups, planks, jumping and Pilates-type strengthening are often too great for the pelvic floor.  As a consequence, we are literally pushing our organs out the bottom. The intention of the Hypopressive exercise is to generate negative pressures in the abdominal cavity to literally traction the pelvic organs upwards, enabling the pelvic floor and Transversus Abdominus to work in shortened ranges.  Low Pressure Fitness training is a global approach to the core/pelvic floor.  It is not based on strength of the pelvic floor on its own, but concentrates on the function of the pelvic floor’s intricate relationship with the core as a whole.  The other significant difference between traditional pelvic floor strengthening and the Hypopressive (low pressure) exercise is Type II muscle fiber recruitment.  The key core muscles are 70% slow twitch fibers, which increase their volume and recruitment only with sustained contraction, (unlike a Kegel which emphasizes reps/sets with resting phases – type I fiber training).

Along with serratus anterior and posterior, multifidi, the thoraco-dorsal fascia, transversus abdominus, and the pelvic floor, the real key player in these exercises is the diaphragm.  Using rib and diaphragm mobilization techniques, we free up the rib cage to enable improved lateral costal breathing.  Then, the patient is instructed through a combination of spinal stabilization cues that are sustained, aiming to pull the diaphragm’s central tendon upwards.  In the exhalation phase, relaxation and lengthening of the diaphragm occur.  At this point the patient performs a prolonged apnea, drawing the abdomen inwards and upwards, whilst maintaining the postural cues.  The exercises progress to a series of sustained poses with the apnea, some of which are capable of generating negative 20-30 mm Hg as measured in the pelvic floor.  In first attempts, the exercise is very challenging, and requires repeated cueing by the therapist.  However with repeated practice it becomes comfortable and habit-forming.

The list of conditions which will benefit from this technique include, but are not limited to: urinary incontinence, uterine/bladder prolapse, erectile dysfunction, fibroids, hemorrhoids, pelvic pain, nocturia, cervical cell dysplasia, rectus diastasis, inguinal and abdominal hernias, constipation and low back pain.  It is estimated that greater than 40% of women experience pelviperineal pathophysiology, and low back pain incidence is twice that.  Other beneficial effects include improved alignment and postural stabilization, increased lumbar mobility, increased hamstring expandability, decreased cervical and lumbar lordoses, decreased thoracic kyphosis and scoliosis correction.  Waistlines also shrink, which explains why the Europeans are keen to integrate the technique.

This is an invaluable tool which not only has the potential to generate above average results with our pelvic health patients, but also has the ability to transform our entire client population.  It is a risk free, preventative, global exercise system, which improves well-being, aesthetics and physical performance.  If spinal health is a measure of our longevity, the Hypopressive technique is a ‘game changer’.  Become an instructor – let’s generate a Canadian wide Low Pressure Fitness movement.  We will be the new kid on the block and our patients will shine.  


We would like to thank  Katharine Hasz and PACB sharing this letter with Low Pressure Fitness after attending Level 1 LPF course in Vancouver.

Katharine Hasz Physical Therapist,

currently lives in Tofino, B.C., with a home-based practice, integrating manual therapy, acupuncture, cranio-sacral and visceral techniques. LPF leve 1 trainer.

Low Pressure Fitness lands in the Vatican Hospital

On Wednesday, Feb. 10th, 2016, Mimi Rodriguez Adami delivered a Seminar on the Low Pressure Technique for instructing hypopressive exercise at the CEMI (Centro per Medicina dell’Invecchiamento) of the Policlinico Agostino Gemelli in Rome. The Policlinico Gemelli is a University Hospital, working with the Università Cattolica del Sacro Cuore (Catholic University of the Sacred Heart) to train medical personnel, perform research, study and adapt the latest methods and technology available.

The hospital has an in-house fitness center, Healthness, which is used by patients for rehabilitation and physical therapy and for external clients who want to train for fitness with specialized personnel.

The seminar was attended by over 50 persons, including physical therapists, physical education graduates specialized in adaptive exercise and physicians. After the presentation the participants were invited to participate in a brief demonstration of the basics of the technique: the posture, the breathing and an expiratory apnea. Their response was very positive and the Healthness management has decided to embrace Low Pressure Fitness and have all the physical therapists and personnel working in the gym, train to be able to teach hypopressive exercise using the Low Pressure Fitness technique to both patients and healthy clients.

Healthness management has also offered to host all future Low Pressure Fitness training workshops in Rome and promote the method locally and nationally.  Low Pressure Fitness in Rome will look forward to holding all its training workshops at the Healthness Center of the Policlinico Gemelli.

Mimi Adami, LPF Italy Director


Todays Parents is a Canadian monthly magazine for parents. This magazine addresses topics related to the health, education and behavior of children under 14 years old. Last May ,Todays Parents interviewed Canada´s Low Pressure Fitness director, Trista Zinn about the “horror of suffering a prolapse” and how to prevent or rehabilitate this condition.

Pelvic prolapse is a serious medical condition that impacts many women postpartum. The worst part of this condition is the mystery and lack of knowledge surrounding pelvic floor dysfunctions. Almost all women that have a vaginal delivery have some degree of prolapse or pelvic floor dysfunction that initially doesn´t result in any signs or symptom. Consequently, most women don´t worry about this condition or seek aditional consultation with their healthcare provider.

This was the case of Trista Zinn, Canadas Low Pressure Fitness director. She is a mother who has experienced pelvic organ prolapse. In her words to Todays Parents, “No one talked about it”, “No one told me not to work out right away or educated me about all the muscles and connective tissue that push out the equivalent of a bowling ball”. After being diagnosed with Stage 2 prolapse, from which she was told there was little non-surgical chance of recovery, she was determined to find a non-invasive and less traditional treatment.  She wanted a routine that would effectively target the pelvic floor musculature and help her condition. This is how she discovered the hypopressive technique which are popular in Spain. After two weeks of performing hypopressive breathing and poses, she went back to her healthcare provider and discovered that her stage 2 prolapse had become stage 1.

Trista traveled to Spain to become certified in Low Pressure Fitness in order to train physiotherapist and and help other women with similar conditions.