I've seen a few fighters do stomach vacuums...

[roventu]

A lot of gracies practice it, and i've seen clips of Machida do it. Is this a good breathing technique/exercise? Has anyone been doing them, i'm having trouble getting everything under my ribs.

Here's a video of some yogi doing them, if you want skip to 4:50, that's when my jaw dropped. you can obviously see there are muscles at work that not everyone trains.


I'm wondering, if this technique helps flatten the abs (i'm not talking spot reduction, but working the transverse abdominis which pulls your stomach in), isn't it worse for taking body shots having your body protrude less? or is it better because its another ab workout targetting lesser-used muscles.

I like it because I can literally do it anywhere; at work, on the toilet, on the couch, and no one around would be the wiser. I don't know if its worth it though, because its not a common exercise.

 

[panamaican]

Like you said it strengthens the overall core. If having a stronger helps you deal with body shots or gives you better control/strength then it's valuable. I think there's greater value in grappling where strength and flexibility in the midriff might allow you to handle certain positions better but I'm not much of a grappler so...

 

[PivotPunch]

How does it strengthen the core in any meaningful way? I can't do it as extreme as that girl but I could do that since ever regardless of how much of a lazy slob I was at that point

 

[panamaican]

How does it strengthen the core in any meaningful way? I can't do it as extreme as that girl but I could do that since ever regardless of how much of a lazy slob I was at that point

Most of what I've read on vacuums tends to be in the calisthenics world. Supposedly, most of the core work people do (sit ups, crunches, etc.) don't work the deep muscles of the abdomen, like the transverse abdominus. It's basically the same work you get from a plank when you're focused on keeping your midriff from sagging.

I don't know how much value it adds to combat sports but it's a real exercise with some history to it...I think we've all seen the Rickson video where he's doing them.

http://www.exrx.net/WeightExercises/TransverseAbdominus/AbdominalVacuum.html

 

[roventu]

yes, the majority of ab work (sit ups and crunches) work out the rectus abdominis.

there are only a few things that workout transverse abdominis, like planks and stomach vacuum.

as for meaningful way, you're right, i dont know. ill do them for the next few months, if i see an improvement in taking body shots or striking, ill let you know lol

 

[PivotPunch]

Maybe it will help but I doubt it will be any more efficient than planks, leg raises and similar exercises or deadlifts. I could always do vacuums and I can't take body shots at all