It’s common in combat sports training, but is it the right move for the average fitness enthusiast? Here’s what you need to know.
The Trend: Jake Gyllenhaal’s Stomach Punching Video
Earlier this year, actor Jake Gyllenhaal posted a video on Instagram that showed him enduring 40 punches to the stomach during his training for Road House, where he portrays a UFC fighter. In the video, Gyllenhaal humorously says, “Excuse me while I go pee blood,” as he prepares to take more hits. The video, which has now garnered over 90,000 comments, sparked a lot of admiration for the actor’s commitment to his role. But while his six-pack abs are clearly impressive, is this form of resilience training actually beneficial for those of us not starring in action films?
What Stomach Punching is All About
In the world of combat sports, stomach punching is a technique used for “resilience training.” According to martial arts trainer Martin Wheeler, the goal is to prepare athletes for real combat situations by training the body to handle the impact of a body shot. When fighters repeatedly get hit in the stomach, their bodies become accustomed to the sensation, which helps them handle blows more effectively during a match.
Victor Acosta, a Muay Thai coach, elaborates that practicing body shots builds reflexes and teaches the muscles to contract and brace against impact. Over time, this conditioning can improve strength and resilience in the abdomen.
Is This Training Safe for Non-Fighters?
While stomach punching can have benefits for fighters, it’s not an advisable technique for the average person looking to improve their fitness. Acosta and Wheeler agree that unless you are training specifically for combat sports, getting hit in the stomach is not safe and can lead to serious injury. Punches delivered without the proper preparation and guidance can cause broken ribs, organ ruptures, or worse. In fact, personal trainer Jason Kozma warns that stomach punches can be dangerous, even deadly—citing the case of magician Harry Houdini, who died after suffering a punch to the stomach.
So while the idea of getting tougher by withstanding punches might sound appealing, it’s simply not worth the risk for most people. There are safer and more effective ways to strengthen your core.
Safer Alternatives for Abs Strengthening
Good news: You don’t need to get punched to build strong abs! There are plenty of exercises that target your abdominal muscles without putting you in harm’s way. Kozma recommends exercises like hanging leg raises, knee raises, and crunches. These exercises focus on both extending and contracting your abs, helping you develop the muscles that will give you that sought-after toned look.
Acosta also suggests using an ab wheel, which provides a great workout by forcing you to slowly engage and disengage your muscles. By focusing on controlled movements, you can achieve strength and definition in your abs without ever taking a punch.
Conclusion: Listen to Your Body
Regardless of the exercise you choose, it’s important to stay mindful of your body’s limits. As trainer Martin Wheeler points out, listening to your body is essential for any kind of physical training. Whether you’re working on your abs or training for something else, make sure you’re doing so in a way that promotes health and safety.