Deep Belly & Butthole Strength

“The rectal sphincter contraction recommended by Zatsiorsky
as a part of his abdominal drill increases the inside pressure
and amplifies ones strength…” – Pavel “Power The The People”

If Pavel and Zatsiorsky agree, then it must be true!

Seriously…

Since my very first ventures in exercise I have ALWAYS been
taught the importance of strengthening the deep abomial wall
and pelvic floor muscles.

The image below is a cross section of a male pelvic floor, as if
you were looking down into the pelvic cavity.

pelvic_diaphragm1314761831824

When I was only four years old my uncle began teaching me
body weight and martial arts exercises. One of the first exercise
he taught me was called a “horse stance”.

In this position he would remind me to pull my belly button in
and tuck my tail under, thus engaging the muscles of the deep
abdominals and pelvic floor.

Years later when I choose to study exercise and health for my
profession I became an “intern” for Paul Chek. One of the first
exercises that my mentor taught was called “tummy vacuums”.

While on all four hands and knees he taught us to inhale and expand
our bellies, followed by an exhalation technique where we pulled
our belly into the spine and drew our anuses in at the same time,
thus engaging the muscles of the deep abdominals and pelvic floor.

Today I attended my daily Yoga class where my instructor told the
class to activate the “Muladhara”, Sanskrit for “root support”,
by drawing in our belly buttons and tucking the tailbone under upon
exhalation.

So… if 10,000 year old martial arts, world renowned holistic health
practitioners, AND several of the worlds best strength coaches agree
that the foundation of your structural strength is found in your belly,
balls and butt, then perhaps we should take heed.

The problem with most bodybuilders and athletes is that they choose
exercises that work to build the most superficial layers of strength in
absence of the “inner unit”, where REAL strength resides.

Mindlessly throwing around barbells or sitting on machines, while
you strain your arm muscles and let your pelvic floor hang loose, not
only sets you up for injury but it adds to UGLY physical posture.

The best way to begin strengthening these muscles is by first working
to engage them with exercises like the tummy vacuums I described
above…

…then using integrated core exercises where you can coordinate limb
movement with deep abdominal stability.

Gymnastics exercises such as leavers and handstands are a perfect
example of things that most athletes can use in a typical gym setting.

They require no special equipment (a chin-up bar at most).

All you might need is a manual of exercise progressions and a
simple system for growing the REAL strength that you’d earn with
my Iron Cross Strength system.

You can learn more about gymnastics exercises that strengthen your
core and pelvic floor at the link below:

http://hulsestrength.com/go/iron-cross

Grow Stronger,
Elliott Hulse