Gut Smash

Learn How To Gut Smash

Do you suffer from low back pain or hip painGUT SMASH may be an excellent to add to your routine as its effective in breaking up restrictions that we may have in the abdomen.

With our organs, musculature and surrounding tissue moving more freely we will have less stress and pulling on the surrounding muscle and tissue resulting in relief of low back and hip pain.


  1. Lay on your stomach over a slamball/soft physio ball. Position it between your hipbone and ribcage.
  2. Take a deep breath in, hold for a few seconds, and exhale.
  3. As you exhale, relax completely sinking your weight over the ball.
  4. Once relaxed, slowly move around on the ball looking for tight areas in the abdomen.
  5. Start by trying 5 minutes of gut smashing making your goal a 10 minute total GUT SMASH!

When you GUT SMASH, you are applying pressure to your entire abdominal musculature, and the tissue surrounding your psoas, iliacus, and iliopsoas. What the heck are these, you ask? Don’t worry, you don’t have to remember these terms. Just know that they are the key muscles involved with hip and trunk flexion, core stability and posture.

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Many people are tight or weak in the iliopsoas which plays a major role in back and hip pain. This happens because in a seated position, the muscles are short and contracted and the muscle begins to think this is normal. Therefore, the longer you sit – at a desk, in the car or on the couch – the “tighter” this muscle will remain.

Performing the gut smash regularly allows the abdominal musculature, iliopsoas, organs and surrounding tissue to move smoothly over one another and as a result, there is less stress and pulling of muscle, tissue and organs within the abdomen, which can relieve the low back and hip pain many people experience.

Timing is key! Don’t attempt this before heavy weightlifting session as we don’t want to  effect spinal mechanics before lifting. The optimum time to perform this is AFTER a workout.

Gut Smash

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