Lower Abs protruding...HELP!

[HarmsWayBC]

I'm an ex-powerlifter who has made the transition to bodybuilding....i have gone from 247 to 165 lbs...and my abs are nice and visible with a skin fold measurement of 7 mm....however, my lower ab muscles (not the six pack, but below the six pack) right above my croch are bulging out in from of my regular six abs....it's not fat, because my skin fold measurement down there is 4 mm!! My waist is 30 inches and my upper hips are 31.5.....i think this bulge right below my naevl is due to years of heavy squating and deadlifting which made my hips and lower abdomen huge compared to my upper abs.....will wearing a belt low all the time fix this? what can I do?

 

[Freak Show]

It could be your transverse abdominus. Its the layer of muscle that is below your rectus (6pack) that runs along your waist like a belt. Its what keeps intra-abdominal pressure high. Many powerlifters, due to technique or overuse of belts, have weakened this muscle causing it to become lax and protrude. What you can do to try to increase your strength of this muscle is a simple technique we call a "thin tummy" test. Think of taking your belly button and sucking it in to try and touch your spine. Simple technique you can use when you're squatting, deadlifting, or bent over rowing. Its not the easiest thing to keep in mind while your going through the motions, but eventually it will be second nature. Or you can just do it while your standing or sitting. Hold it in for a 10s. count and let it relax for 5s. Repeat 10 times, several times per day. Let me know if this helps.

 

[Freak Show]

Paul Chek writes alot about this stuff. Check www.t-mag.com for some of his articles. One that comes to mind is called "Back Strong and Beltless." I have to go now otherwise I would pull it up for you.

 

[OMEGA]

could be a hernia

 

[HarmsWayBC]

Hmm....the problem is that it is weak? I need to strengthen in? Wow....it's odd, because its such a big and hard muscle.....i thought it was over developed.....so if i discard my weight belt and suck in my stomach during excercises or other times, I can correct this and make the abdominus lift up into my abdomen?

Please elaborate....thanks!

 

[Freak Show]

Its hard to say, HarmsWayBC. Like I said, "it COULD be." At least that's what it sounds like to me, but without seeing you or doing an assessment, I have no way to be 100% sure. It may be overdeveloped. Give a read to some of Chek's articles. Maybe you can decide for yourself. That "sucking it in" technique has helped me alot as far as taking strain off my lower back and strengthening my entire abdomen. Maybe it is posture related. Again, I can't say for sure. Sorry I can't be of more help, but its a little beyond my scope.

 

[Imnotdutch]

I strongly suspect that he has overdeveloped that area relative to the rest of his abs rather than neglected it.

Powerlifters dont always wear belts during training. In competition sure.....not in training. They need to build a strong core and you dont do that by covering yourself in equipment. Also, powerlifting technique emphasises keeping intra-abdominal pressure high.....so I doubt that this area is underdeveloped.

Its hard to say, HarmsWayBC. Like I said, "it COULD be." At least that's what it sounds like to me, but without seeing you or doing an assessment, I have no way to be 100% sure. It may be overdeveloped. Give a read to some of Chek's articles. Maybe you can decide for yourself. That "sucking it in" technique has helped me alot as far as taking strain off my lower back and strengthening my entire abdomen. Maybe it is posture related. Again, I can't say for sure. Sorry I can't be of more help, but its a little beyond my scope.