It depends on the area, and also on the individual. Each of us is a bit different. Based on my and industry experience: 

• You will feel your back pain being released after each class, from the very beginning!

• It can take you a couple of weeks to notice a better posture, not only during the classes, but in your normal life as well. 

• It usually takes 1-2 months to notice that your belly is getting flatter and your whole core more toned, more sporty. 

• To decrease incontinence symptoms might take a couple of months

Results will come, just be consistent with the practice!

Consistency is key. Aim for 2-3 sessions of 20-30 minutes per week or 5-10 minutes daily for noticeable results: more bladder control, less back pain.

Yes! 

You can try a FREE live starter workshop, just register here.

Or, you can make a FREE video masterclass, click here for access.

Absolutely! The beauty of Low Pressure fitness is that ANYBODY at ANY fitness level or age can start it. 

You don’t have to be athletic, neither flexible, nor strong. The whole point of the classes is to make you feel good in and about your body, while building up mobility, flexibility, good posture and strength together. Just come with an open mind. As long as you show up and do your best, you’ll benefit from Low Pressure Fitness.

I offer during the classes and the videos several modifications. You decide which one is for you, the postures are fully adaptable to individual needs. 

Yes, hypopressives can be combined with other fitness methods. It complements other forms of exercise by improving core stability, posture, and breathing efficiency, which can enhance your overall performance.

It is even recommended to do a couple of minutes of LPF after weight training, just to lift and relax your pelvic floor again and calm down. 

High-impact sports like running, jumping or even heavy weightlifting WITH BAD BREATHING PATTERN can be potentially harmful if your pelvic floor is weak or overly tense. 

However, once your pelvic floor is well-trained—healthy, functional, strong, and not tense—you should be able to enjoy most of these activities, as long as they feel comfortable for you. 

A key is to use the correct breathing pattern and rhytm, which you will learn on my courses and classes.

The one activity I don’t recommend at all is trampoline jumping (or similar), as our bodies were not designed to adapt to this type of repetitive impact during evolution.

Of course, always consult your doctor before starting ANY activity, especially, if you have any preexisting conditions. 

If your pelvic floor is weak or tense, start with low-impact activities like swimming, walking or yoga. These are gentle and help you build core strength and stability without putting undue pressure on the pelvic floor.

Once your pelvic floor is stronger and functional, I highly recommend incorporating strength training. For women 40+, strength training is a game-changer, the ultimate anti-aging pill, offering benefits like:

• Increased bone density to reduce the risk of osteoporosis.

• Strong glutes and back muscles, which are essential for a healthy posture, which is key to take pressure off the pelvic floor.

• Better balance and coordination to prevent falls and injuries.

• Improved muscle tone for a leaner, stronger appearance.

• Boosted metabolism, helping you maintain a healthy weight.

• Enhanced joint health, reducing pain and stiffness.

• Increased energy levels and reduced fatigue.

• Better mental health, with reduced stress and improved confidence.

Of course, always consult your doctor before starting ANY activity, especially, if you have any preexisting conditions. 

And it is crucial to use the correct breathing pattern and rhytm to protect your back, abs and pelvic floor!

You can learn it on my courses and classes.

Today is the best time to start.

To get results consistency is the key. WIth just 10-20 minutes a day you can see results in 1-2 months.

The sooner you start, the sooner you see results.

You don't have to be 'ready to start'. you will never really be ready for any changes.

It's about taking actions. Baby steps. Be commited, and the results will soon come.

There are no hidden fees. Course and membership costs are transparent.

For the course you pay a one-off, and with that you join all the benefits.

For the membership you pay 1 monthly amount and access the benefits.

Yep! You can login. Alternatively you can screencast your phone to your TV.

All you need is comfortable clothing and a mat. No special equipment required.

You get full attention. I show the exercises, and check all the participants. I correct, give you advices, modifications, and cheer for you!

No:) it is really easy: 

Just download zoom application on your device (laptop, tablet, whatever you will use) BEFORE the class, otherwise you will not be able to connect correctly

Place your camera in a way that I would see you. 

Please arrive 1-2 mins before start in case you need to adjust the camera, have problems with zoom, etc.

No problem, you can make the class with your camera switched off. In this case I will not be able to correct you, you will have to watch your posture, breathing, and moving.

Low Pressure Fitness live ZOOM classes typically last 30- 35 minutes. We start with warmup, then we do a flow, which means breathing and postural exercises including relaxation techniques, and finish with cooldown / stretching. Each class is different, so that you would never be bored. 

The live ZOOM beginner Low Pressure Fitness coaching course sessions last 45 minutes.

Low Pressure Fitness videos are 8-30 minutes long. The longer ones have the same structure as the live classes (above), the shorter ones include breathing & postural exercises. I recommend doing the separate warmup video before starting the shorter video classes.

I offer during the classes and the videos several modifications. You decide which one is for you, the postures are fully adaptable to individual needs. 

You can cancel your membership anytime with a simple process online, no questions asked.

Just check out at the end of this document how to do it. click here

Sure! Just click here to check them out.

Low Pressure Fitness can often be modified for various health conditions, but if you are new to exercise or are planning on beginning any new fitness programme, you should always consult your physician. 

There are contraindications to the Low Pressure Fitness stomach vacuum, including: pregnancy, being less than 6 weeks post vaginal delivery, being less than 12 weeks following a c-section, recent surgery, heart and blood pressure problems, transplant surgery, Ehlers–Danlos syndrome, any lung or heart surgery,  incarcerated Hiatal Herniaand, ostomy surgery, SVES (Supraventricular Ectopic Beats) more. If you experience any symptoms such as feeling faint, shortness of breath, feel nauseous or experience heart palpitations / fibrillation please stop immediately and contact your doctor. 

If you participate in this exercise or exercise programme, you agree that you do so entirely at your own risk, and that when engaging in any exercise or exercise programme there is the possibility or risk of physical injury. If you participate in this exercise or exercise programme, you agree that you do so at your own risk, are voluntarily engaging in these activities, assume all risk of injury to yourself and understand that no litigation or legal action whatsoever will be initiated against Shape your belly or Kata Mathe. Please exercise safely. 

We charge in EUROs.

Download zoom app on your device (laptop, tablet, whatever you will use) BEFORE the class, otherwise you will not be able to connect correctly.

Place your camera in a way that I would see you. 

Dress comfortably. Wear a top, which you can lift, so that I can check your breathing, especially at the beginning, when you are still learning the Low Pressure Fitness breathing technique. 

Don’t wear shoes. The best is to be barefoot, or if you are cold, put on non-slippery socks.

Do not eat 1-1.5 hours before the training, as the stomach vacuums can be uncomfortable with a full tummy. You can drink, stay hydrated, the best is water, not big coffees,

Prepare a fitness mat, or a soft carpet

Please arrive 1-2 mins before start in case you need to adjust the camera, have problems with zoom, etc.

I do not record the normal online classes.

I record the coaching sessions of the LPF beginner couching course, and the participants have access to the recording for 3 more weeks after the course finishes.

If you are a member, you have access to nearly 50 video classes already, you can do them if you missed a class.