The first safe, on-demand Hypopressive Exercise course

Optimize your health & get back to being you. 15 mins/day, guided by 2 world-class practitioners


Highly rated


Recommended this program


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The first safe, on-demand Hypopressive Exercise course

Optimize your health & get back to being you. 15 mins/day, guided by 2 world-class practitioners


Highly rated

35 videos, 100+ hours of content & 121 support

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Hypopressive Exercises are a revolutionary breathing technique, made by women for women, that reduce pressure in your core and pelvic floor, leading to multiple health and wellness benefits

10 benefits of doing hypopressives

10 benefits of doing hypopressives

You are in the safe hands of Abby & Filippa

10 years of running Hypopressives classes for 1000+ students 

You are in the safe hands of Abby & Filippa

10 years of running Hypopressives classes for 1000+ students 

Abby 1

Abby Lord

Hypopressives UK

Abby discovered Hypopressives after suffering birth injuries that resulted in prolapse, diastasis recti, & incontinence. This healing method had such a profound and transformative effect on her life that she became a Hypopressives Master Trainer and has been teaching this method since 2013. Read more

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Filippa Odevall

Hypopressives Sweden

Filippa is the co-founder of MoonRise, a yoga instructor, doula, and Hypopressives Trainer. Like Abby, Filippa sustained birth injuries that led to prolapse, incontinence , levator ani, and vaginal wideness. She searched far and wide for answers and when she found Hypopressives for the first time, they were groundbreaking. Read more

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Hypopressives Training Course: What's included?

Hypopressive Exercise Course:
Safe, inexpensive, on-demand

MoonRise YouTube 121 Zoom
Easy to follow-along cross cross
On-demand cross
Safe to follow cross
Community cross cross
1-1 Help cross
Live community calls cross
Daily 10 min flows cross cross
Personalised cross
Price 79 USD / Year Free 100-200$/session

Verified by our community.
Here are some real healing stories.

Chyvawn 3



I have learned so much from Abby and Hypopressives. I started because of pelvic floor issues, but have massively improved posture and back pain as well. Her passion for this approach and for improving women’s health shines through everything she does.
Results after 6 weeks:







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She’s really easy to follow and makes it fun. I love the way Abby explains why we’re doing the exercises and how everything is connected to the body. I’m learning so much.
Results after 3 weeks:




Vaginal Steaming


Kim 1



Abby is a fantastic trainer. She has such a warm and friendly nature making her approachable and enjoyable to learn from. After working with Abby I can feel the symptoms improving and my fitness level and general well-being are better too.
Results after 5 months:


Pelvic Pain


Fascia Work




Annette, 62, went from losing hope due to prolapse to living her life today

Amanda is 56 years old, post-menopausal, and suffered from Cystocele for 6 years.

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Philippa, 37 y.o.





Fascia Work

Scar Tissue Remediation


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Dehyana, 65 y.o.



Anxiety Relief


Nervous System Reset


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Abby has a great way of teaching and I love all the smiles and her positive attitude. 

Results after 5 months:


Pelvic Pain


Fascia Work




This Hypopressives training course has everything you need

Setting the foundations

What to expect in this course
How to get the most out of this course
Connecting with your practitioners
Contraindications, Risks & Responsibilities
Your safe zone to learn Hypopressives 


Key principles & fundamentals
The magic of myofascial slings
Exercises to activate from head to toe
Improving your posture 

Lateral Breath

Connecting with your diaphragm
Optimizing breathing patterns
Elongation of the spine
Your Oxygen High 


Deepen your calm
Hypoxic Training
Creating “the lift”
Increasing Digestion 

Hypopressive Flows

Combining alignment, lateral breath & apnea in a sequence
Morning / Afternoon / Evening Flows
Mix & match combinations 


Our community's frequently asked questions answered here

The short answer is that you want to get the apnea right along with your alignment. Doing it wrong can create more pressure worsening the symptoms of pelvic floor dysfunction. We avoid this by pairing you with a dedicated practitioner who follows your progress, suggests corrections (digitally) and manually unlocks more practice videos only when you get the basics right.

Hypopressives have been in practice since the 1980s and are the go-to solution for women healing PFD & DR in countries like Canada and Spain. And they are growing in popularity in the UK, throughout other European countries, and the U.S. 

Plus, science supports the effectiveness of these exercises.

The science shows that practicing hypopressives improves circulation and fluidity in your body. It also activates the fascia (connective tissue), nerve endings, and muscles too, particularly in your pelvic floor and abdominal cavity.

In addition, these exercises activate the parasympathetic (“rest and digest”) nervous system to create calm & balance in your body. The scientific term for this is homeostasis.

Lastly, you can decide if this program will work for you by reading or listening to the real-life stories from women in our community who’ve healed by using hypopressives.

  • Prolapse
  • Cystocele
  • Enterocele
  • Rectocele
  • Uterine Prolapse
  • Vaginal Vault
  • Heaviness/Bulging/Chafing
  • Stress Incontinence
  • Urge Incontinence
  • Overflow Incontinence
  • Functional Incontinence
  • Nocturia (Incontinence)
  • Mixed Incontinence
  • Diastasis-Recti
  • Pelvic Pain
  • Pelvic Burning
  • Painful Sex
  • Lower Back Pain
  • Hip Pain
  • Hypertonic Pelvic Floor/Pelvic Tension
  • Vaginal Gas/Vaginal Wideness
  • Vaginal Dryness/Vaginal Atrophy
  • Abnormal Vaginal Discharge
  • Hemorrhoids
  • Fibroids/Cysts
  • Levator Ani Avulsion
  • Pudendal Neuralgia
  • Low Libido
  • Hypotonic Pelvic Floor/Weak Pelvic Floor
  • Tailbone Pain/Coccydynia
  • Constipation
  • Belly pooch or bulge
  • Coning: Abs poke out like a shark fin
  • Doming: Long hole between the abs like a crater
  • Pain or difficulty lifting objects
  • Pain or discomfort when walking
  • Pain or discomfort when doing everyday tasks and activities
  • Softness around belly button
  • Jelly-like feeling around belly button
  • Look 4 or 5 months pregnant
  • Always hunching / poor posture
  • Torso looks/feels wider
  • Wet yourself when sneezing/laughing/coughing
  • Look and feel bloated
  • Feel weak in the core
  • Hernia
  • Overwhelmed
  • Scared/Fearful
  • Frustrated
  • Depressed
  • Anxious
  • Feeling Stuck
  • Not good enough
  • Anger
  • Shame
  • Grief
  • Unattractive/Not Confident
  • Confusion
  • Guilt
  • Numb
  • Broken
  • Isolated
  • Regret
  • Burdened
  • Betrayed
  • Limited
  • Low Energy
  • Feeling Lost
  • Weakness
  • Isolation
  • Uncomfortable

We recommend you practice Hypopressives every day for 10 to 15 minutes. This is the average length of one video. If you have the time and want to get extra practice, you can repeat the same video twice, or do the next video on the list.

Again, it’s important that you practice in the same order in which you find the videos. And please don’t practice more than 30 minutes a day of these exercises, as this would be too much for the diaphragmatic muscles. 

It’s important that you practice on an empty stomach, such as first thing in the morning before you eat breakfast. Or 30 minutes before you go to bed.

The afternoon works too, but make sure you do the exercise at least 1 hour (or more) after you’ve eaten. 

At MoonRise we believe everyone is capable of getting better. 

Yet, there is no exact timeline of when you can expect results because healing is very individual. Some women notice a significant change after 3 to 6 months. While some may experience that sooner.

We know you are eager to relieve symptoms and achieve better health. But, we’ve seen the best results in women who don’t set expectations or timelines in their mind (yes, this is hard not to do!), but who keeps doing the work no matter what.

Just like life, a stress-free approach to healing, is to take it one breath, one moment, and one day at a time.

Firstly, to experience improvements, it’s crucial you practice hypopressives for 10 to 15 minutes a day, every day. Of course, there will be days you won’t be able to for various reasons – but the objective is consistency, because that’s what makes results possible. 

Also, you will need a few things to do these exercises such as a yoga mat (or soft surface), a chair, and a small ball – similar to the size of a tennis ball. Also, extra props such as a blanket or pillow are optional if you’d like some additional comfort or support.

You will have unlimited access to the videos in this program for 12 consecutive months, starting from the day you submit your payment. 

If you have done the exercises as intended, communicate your needs with us and still don’t see any improvement after 90 days, we will refund your money back. 

Yes, given our personal experience with Hypopressives and the experience of our customers, Hypopressives have proven to be superior to Kegels & safer than surgery.  

Let us explain more.

For starters, Kegels only aim to strengthen the pelvic floor muscles. And when over-doing them, they create more tension in the pelvic floor. Also, they don’t repair scar tissue or create a lift the way Hypopressives do.

Also, Hypopressives improve circulation and fluidity in the pelvic and abdominal tissues and hydrate the fascia in your pelvic floor, making it more reflexive (i.e. less tense). Kegels can’t do this. 

And when it comes to surgery for PFD or DR, hypopressives are much safer, since surgeries come with risks and there is no guarantee the surgery will be effective or that the PFD or DR won’t come back later.

For many women in our community, positive changes are felt around weeks 7 to 9. This means going minutes, hours, or days without feeling any symptoms.

Also, our programs help women feel:

  • More confident that they are healing
  • Safer and freer to move their bodies
  • Heard and seen (possibly for the first time)
  • Empowered to take their healing into their own hands
  • Relieved to know that healing is possible for them

You will speak live during our bi-weekly member only calls (called MoonRise Mondays). You also get 1-1 support via email where we answer any personal questions, concerns or needs. 

Yes! Our content is purely digital, meaning it’s available for you 24/7, wherever you are.

Also, we work hard to make sure community calls work for all major time zones. 

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Pre-requisites & Contraindications

It’s critical to follow the hypopressives exercise videos in the order they appear. Once you get through all of them, you can go back to doing your favorites or build your own weekly hypopressives schedule, based on the recommendations we provide in the course.

Also, you will need some equipment to do these exercises such as a yoga mat, a chair, and a small ball (similar to the size of a tennis ball). Also, extra props such as a blanket or pillow are optional if you’d like some additional comfort or support.

Hypopressives are not for you if you have any of the following contraindications: any transplant surgery, any heart surgery, any surgery on the internal organs (not including a hysterectomy), Ehlers–Danlos syndrome – vascular, an IBS flare-up, and Crohn’s disease flare-up. Pregnant women are not advised to do the apnea holds while lateral breath & alignment can be beneficial.