Incorporating Pelvic Training Into Workouts for Better Sex and Stronger Fitness

Ep. #761 | Root awareness and work while you're exercising is gold.

⚡️ Get the blueprint here — ⁠https://www.holisticalpha.com/blueprint⁠

⚡️ Work with me — ⁠https://www.holisticalpha.com/coaching

Episode Transcript

(00:02):
On this episode, how to engage your root muscle when you're
training so you can get more strength, more control in your
pelvic floor. This is the Holistic Alpha Male
Optimization podcast where we help you unleash your true power
as a man. Hey guys, welcome back to the

(00:25):
show. I'm Stephen Mathis.
Thanks for being here. Thanks for being part of the
tribe. Something I've talked about many
times before is the importance of training our root muscle,
training our pelvic floor so it's strong, so we have control
of it. I've talked about it just
recently. If you didn't listen to the
episode about root awareness, that would be a good one to pair
with this episode. But a lot of you guys very well
know that training our root muscle, as I call it, our pelvic

(00:47):
floor, is very, very important for sexual reasons like your
erections, like control, as wellAs for energetic reasons in your
life. For so many reasons, very
important to be training a root muscle.
There are multiple ways to traina root muscle.
One of those is any kind of sexual activity.
If you're edging, if you're having sex, that's going to be
training because you're going tobe engaging it.
You can do just isolated root muscle training where you're

(01:07):
timing it, where you're squeezing it throughout the day.
Again, something I've talked about before, I know some of you
guys are doing that on a regularbasis.
If you're not, start doing that as well.
But one of the things that I wanted to talk about a little
bit more today is incorporating root muscle training into our
workouts because that is a greattime to do it for a couple of
reasons. 1 is how it relates andtranslates to your sexual world,

(01:30):
right? So when you incorporate root
muscle training into your exercise, it's going to build
more of that mind body connection.
So you're going to have better control.
You're going to have better awareness and connection with
your root or you're more aware of it.
You're more able to control what's going on.
You're going to have better control, better libido and
strength and all those things. The other reason is that
incorporating your root muscle into your workouts will actually

(01:54):
help you help you have better workouts.
You're going to have more strength because it is your
energetic root, right? It's the energetic root of your
body, the energetic floor of your body.
So it very much makes sense to incorporate that when we're in a
strength based kind of movement or when we're exercising.
So let's talk about just a few examples.
By the way, if you're not watching this on video, you can

(02:15):
watch it on video either on Spotify or on YouTube.
I know a lot of you guys listen on audio.
This is probably 1 where it's going to be certainly a little
bit better. Even if you don't like looking
at my goofy face, you can watch this video on this one so you
can see the exercises. So let's talk about a couple of
different ways that you might incorporate this into your
training. One, there's basically going to
be two major ways, right? Other than, again, if we talked

(02:37):
about just that awareness that Italked about recently in terms
of root awareness and being aware of that as you go
throughout the day, certainly you want to carry that into your
workout and you also want to carry the foundation of coming
back to a place of relaxation. So you want to make sure that
between exercises, if you're notintentionally squeezing it, it
should be relaxed, right? So come back to that place of
relaxation. The one way to incorporate it is

(02:59):
going to be for a whole set essentially.
And then the other way is sort of Rep by Rep.
So for example, if I'm going to do a set of pull ups, what I
might do is start with an intentional relaxation, have
that foundation of relaxation, squeeze it really strong, jump
up into the set, hold that squeeze the whole time, keep
holding that root squeeze the whole time while I do this set,

(03:25):
and then relax again at the end,right?
Or you might do it Rep by Rep. So let's say I was doing
something like dip or leg raises, this kind of thing,
right? You might do a Rep by Rep Rep
where you relax, squeeze, relax,squeeze, relax, squeeze.

(03:47):
And both of those are good. It's not.
Neither is better. I would do a mixture of both,
right? Because that will again help you
build more control when you're going squeeze, relax, squeeze,
relax with shorter time periods.You're going to build that kind
of control when you're doing a hold for an entire set.
So if I was to do that same dip and just relax and then squeeze

(04:09):
and hold in something like this.By the way, anything that you do
where you're bringing your legs up towards your body, whether
it's laying down, it's a dip like this at the leg raises,
maybe you're doing on a bar, youdo something like leg raises.
That kind of core work is going to hit your lower core, which as
I've talked about before, is theideal core work to be doing.

(04:32):
That connects directly to your pelvic floor and will have a lot
of the same benefits as trainingyour pelvic floor.
So incorporate your own muscle into your workouts.
Again, have that awareness practice and see depending on
what kind of workouts you're doing, that's going to impact
how you're going to incorporate this, right?
But just being aware of it and especially if you are in any

(04:53):
moment where you're wanting to access your maximum strength,
your maximum strength is going to happen when your root muscle
is engaged because it is the floor of your body and you're
going to feel that extra strength, especially in any kind
of leg movement. So if I was to step up onto this
box, right, especially in a leg movement, any kind of squats or

(05:13):
anything, if you're engaged in your pelvic floor, you're going
to have better balance, you're going to have better strength
than if you're just not paying attention to it.
You're not. If you're not engaging and using
your root muscle in an intentional way, you're, you're
leaving, you're leaving money onthe table when it comes to what
you can bring to your workouts because you're not going to have

(05:35):
quite the same control. You're not going to have quite
the same balance and strength because it is a very, very
important part of your body. Your pelvic floor connects the
entire upper half of your body to the entire lower half of your
body. The pelvic floor sits in the
middle. So it very much makes sense that
when we're working out, we're going to want to be engaging
that. So as always, I appreciate you
guys being here. If you have comments, feedback,

(05:56):
questions, experiences, I would love to hear that.
Leave it in the comments below if you haven't already.
Hit that follow or subscribe button.
Make sure you get updated with future episodes of the show.
Thanks for being here. Thanks for being part of the
drive. Go keep Sack of Bricks in your
life. Talk to you soon.