Holistic approach that works

Hypopressives vs Kegels

While Kegels may have their place in the world of Pelvic health, their one-size-fits-all approach endorsed by doctors and physios seems overstated. Let’s explore the refreshing alternatives: Hypopressives.

What is a Kegel?

A Kegel is an exercise designed to strengthen the pelvic floor muscles. It involves contracting and relaxing the muscles that support the bladder, uterus, and rectum.

Kegel exercises are commonly recommended for both men and women to improve bladder control, enhance sexual satisfaction, and prevent or alleviate certain pelvic floor disorders.

How effective are Kegels?

While studies vary depending on population being analysed, age groups, underlying factors, size of sample, the efficiency ranges from 30-70%.

The main reasons Kegels don’t work for many seem to be the following:

Wrong technique being practised
Misguided diagnosis and recommendation
Insufficient practice

What are Hypopressives?

Hypopressives are a unique exercise method that focuses on the core and pelvic floor muscles by utilizing specific postures, breathing techniques, and movements.

They aim to reduce intra-abdominal pressure, strengthen the core, improve posture, and enhance pelvic floor function.

What makes Hypopressives effective?

Hypopressives is a simple yet revolutionary technique that has over 93.7%* effectiveness due to the below reasons,

Activation of deep core muscles: They engage and strengthen the deep core muscles, enhancing core stability and pelvic floor support.

Reduction of intra-abdominal pressure: Hypopressives aim to decrease pressure on the abdominal organs and pelvic floor, improving pelvic floor function and abdominal tone.

Reflexive response: They stimulate a reflexive relaxation and toning response from the body, enhancing muscle activation and promoting better posture.

Integration of breathing techniques: Hypopressives incorporate specific breathing patterns that engage the deep core muscles and promote relaxation.

By activating larger parts of your body, Hypopressives is a truly holistic natural approach to not just reversing symptoms but overall wellbeing and vitality. All you need is 10 minutes/day to get started.

*data from 117 women from the MoonRise community with an average age of 53 who have gone through the Hypopressives program and self-rated their improvement on a scale of 1-10 over a period of 12 weeks.

When are Hypopressives suitable for you?

Hypopressives can be practiced by a wide range of individuals, including both men and women. They are suitable for people of various fitness levels and ages.

Hypopressives can be particularly beneficial for individuals seeking to improve core strength, pelvic floor function, posture, and overall abdominal tone.

Hypopressive exercises benefit the below groups even further:

Women after childbirth: Hypopressives can aid in postpartum recovery, helping to restore pelvic floor strength and tone after pregnancy and childbirth. We recommend getting started 12 weeks after child birth.

Individuals with pelvic floor dysfunction: Hypopressives may be beneficial for those experiencing pelvic floor disorders such as urinary incontinence, pelvic organ prolapse, or pelvic pain.

Athletes and fitness enthusiasts: Hypopressives can enhance core stability, improve breathing mechanics, and complement training regimens for athletes and individuals involved in various physical activities.

Individuals seeking improved posture and abdominal tone: Hypopressives can help strengthen the deep core muscles, including the transverse abdominis, which contributes to improved posture and toned abdominal muscles.

Pregnant women: Work preventively during your pregnancy with lateral breath and alignment. You have to wait 12 weeks after child birth to practice the breath holds within Hypopressives.

Can I do Kegels and Hypopressives at the same time?

Yes, you can do them both.

However, if you have been doing Kegels for a while and have experienced no benefits, you might want to give a break and try only Hypopressives for 2-3 months. This way you conduct a clean test to understand what your body responds better to.

What are the risks of Hypopressives?

Risk 1:
Not doing the technique right guided by a certified trainer

Following Youtube Videos, random blogs and PDFs and piecing up your own Hypopressives technique can lead to untoward consequences.

You want to ensure your technique is perfect to not just avoid the risk of worsening any symptoms but not getting any benefit at all.

We at MoonRise have certified master trainers who have on-demand videos coupled with 1-1 coaching making it the most cost and time effective way for you to get started from home.

Read more here

Risk 2:
Not following the contraindications for the apnea which are listed below

Let me remind you that Hypopressives consists of 3 pillars: Lateral breathing, alignment and apnea.

Everyone who can breathe can do lateral breath and alignment. They constitute more than 80% of the technique and provide countless health benefits.

The apnea or the breath holds are contraindicated if you are in the above group and should be avoided.

Your Health Matters.

Oftentimes we rely purely on experts to make our health choices on our behalf. We believe that you should own the agency of your health.

This happens only when you listen inwards and understand your needs. We encourage you here at MoonRise by offering you guidance, support and knowledge to connect deeper with yourself.

Our Hypopressives program helps you no matter your symptoms or your goals.

We provide all the building blocks of knowledge, 1-1 support and live community calls to ensure you are not only avoiding the risks mentioned above but getting closer to reaching peak feminine health.

10 minutes a day keeps your symptoms away

No pesky pelvic, core or back symptoms to limit you anymore

Filippa doing Hypopressive exercise

Hypopressives Training Course

With the Hypopressives breath-hold, get back to doing things you love with no limitations.

  • 10 mins/day videos to follow-along
  • 1:1 support from a hypopressives instructor to ensure you are doing the technique right
  • Live Weekly Zoom classes
Perfect for those that have limited time and budget to get started with!

Why our programs work?

Personalized support

1:1 Support personalized to your needs


LIVE weekly classes and group calls


Continuous updates of content and new therapies


On-demand video library, any time, any device


Knowledgeable innovative committed leaders in prolapse recovery/ healing. Slow enough you don’t get discouraged and the focus is recovery not a face paced exercise class. Thank you all I’ll let you know when I’m a miracle like many of you

MoonRise Testimonials

Really enjoying my daily practice, it starts my day beautifully and calmly, ready for anything! It's still early days for me but I feel stronger in my core and better in myself. Tutors are so warm dedicated and professional.

MoonRise Testimonials
Judy Connor

Both Abby and Filippa are very professional and nice instructors. The Hypopressives exercises takes a while to learn but after 4 weeks I'm getting better and also stronger in my core. I'm happy to have found Moonrise!

MoonRise Testimonials
Ann Malmberg

Sooooo much brilliant information on everything you need to know about the menopause and women’s health in general. Tips on diet, the right exercises and mental health are excellent. The check ins with Filippa are lovely and nurturing too. It’s a really well run program and I can’t praise it enough.

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Here are answers to questions you might have

Hypopressives provides an alternative route to those women who experienced no benefits or results from Kegels. Hypopressives has proven to be especially effective for women with Hypertonic pelvic floor.

Hypopressives works by activating your myofascial slings.

Myofascial slings are complex connections of muscle, fascia, and ligament, which help support the inner, stabilising muscles (deep supportive core) of the trunk and significantly contribute to movement and stability of the spine and pelvis.

Hypopressives is currently the only exercise in the market that removes pressure from the pelvic floor without any device or intervention.

While both Yoga & Hypopressives share a common goal of health and wellbeing, Hypopressives does not include dynamic movements. It includes breath holds combined with static arm and feet positions. While the breath hold feels like a udiyana bandha or nali breath, the breathing technique is actually very different.


Read more about Hypopressives



Yes, you can indeed work with Hypopressives to see improvement across a range of symptoms including symptoms of pelvic floor dysfunction, diastasis recti, back-pain etc.


Buy Hypopressives Course

As you can imagine, the answer is very individual. Some women notice a change after 3-6 months. Some after 3-6 weeks. It is fair to assume good progress within 9-12 weeks if you put in 10 minutes/day consistently over this period. 

It depends on what the other programs contain. Please write to us at support@moonrise.health so we can guide you further

Yes, we do have adapted exercises that you can add as a compliment to your Hypopressives routine.

Yes, Hypopressives can help with Diastasis Recti even if you have had a C-Section.


Yes. Hypopressives can help create better posture, strengthen your fascia and abdominal muscles and create better breathing patterns that helps prevent the symptoms of Diastasis Recti and pelvic floor dysfunction. However, please DO NOT do the apnea while pregnant. Please wait for 6 weeks if normal delivery and 12 weeks if C-section to resume your practice. 

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Filippa doing Hypopressive exercise

10 minutes/day of Hypopressives is all you need to reclaim your health

With the Hypopressives breath-hold, get back to doing things you love with no limitations.

  • 10 mins/day videos to follow-along
  • 1:1 support from a hypopressives instructor to ensure you are doing the technique right
  • Live Weekly Zoom classes