When it comes to achieving a defined set of abs, it’s not just about aesthetics but also functionality. Marcus Filly, known for his unique blend of bodybuilding and functional fitness, has popularised the concept of “functional bodybuilding.”
This approach allows athletes and fitness enthusiasts to build muscle while maintaining athleticism, mobility, and core stability. In this article, we’ll explore the seven best functional bodybuilding exercises for defined abs as recommended by Marcus Filly. These movements target the core from various angles and incorporate elements of strength, stability, and coordination to improve overall functional performance.
The Importance of Functional Bodybuilding for Abs Development
Functional bodybuilding is more than traditional hypertrophy training; it’s designed to enhance movement patterns and overall athletic ability while promoting muscle growth. Abs, or more broadly, the core, play a critical role in stabilising the body during dynamic movements. Strengthening the core enhances your ability to perform in everyday life, sports, and other athletic activities, preventing injuries and improving posture.
A study by Hibbs et al. (2008) highlights that a well-developed core contributes to improved athletic performance and reduces the risk of injuries in sports that require dynamic body movements. Engaging in functional bodybuilding exercises that incorporate multi-planar movements allows for better core activation, making these exercises more effective than isolated movements like crunches .
Benefits of Functional Core Training
Functional core training, as opposed to isolation exercises, engages multiple muscles simultaneously. This type of training:
- Increases overall athletic performance.
- Enhances movement efficiency.
- Reduces the risk of injury, particularly in the lower back.
- Promotes muscle balance and coordination.
Filly’s approach incorporates a mix of compound and dynamic exercises, ensuring that the abs are worked from every angle while maintaining stability throughout various ranges of motion.
1. Ring Mountain Climbers
Ring mountain climbers combine core activation with coordination, balance, and functional strength. Performing them on gymnastics rings increases instability, forcing the core to work harder to maintain body control.
How to Perform
Start by gripping the rings with your body in a plank position, ensuring that your core is engaged and your shoulders are stable. Bring one knee towards your chest while maintaining a tight core and return it to the starting position. Alternate legs, maintaining a smooth and controlled movement.
Why It Works
The instability of the rings significantly increases the demand on your rectus abdominis and obliques. A study by Behm et al. (2010) found that exercises involving instability increase the activation of core muscles due to the greater need for stabilisation . This makes ring mountain climbers a more effective option than traditional versions.
2. Hollow Body Hold
The hollow body hold is a foundational movement in gymnastics and functional bodybuilding, known for building isometric strength in the core.
How to Perform
Lie on your back with your arms extended overhead and legs fully extended. Engage your core, lift your arms, legs, and head slightly off the ground, and hold the position while maintaining tension in your abs.
Why It Works
The hollow body hold creates a static contraction in the core, particularly targeting the rectus abdominis and transverse abdominis. Research has shown that isometric exercises can improve core strength and endurance, which are essential for maintaining stability in dynamic movements (Huxel Bliven & Anderson, 2013) .
3. Weighted Plank Drags
This variation of the plank incorporates the movement of an external load, making it a great functional exercise to challenge both your core stability and strength.
How to Perform
Start in a plank position with a weight (such as a kettlebell or dumbbell) placed on one side of your body. Reach under your torso with the opposite hand, drag the weight across to the other side, and then repeat on the other side.
Why It Works
The dragging motion forces the core to resist rotation, which primarily activates the obliques and deep stabilisers like the transverse abdominis. The addition of weight increases the resistance and overall challenge to the core muscles. Studies show that anti-rotation exercises like plank drags improve core stability and prevent lower back injuries (Lederman, 2010) .
4. Ring L-Sit
The ring L-sit is a demanding exercise that tests core strength and stability, while also engaging the hip flexors and shoulders.
How to Perform
Sit on the rings with your arms extended and your legs straight out in front of you, forming an “L” shape. Hold this position while maintaining tension throughout your core and shoulders.
Why It Works
Holding the L-sit position on rings increases the difficulty due to the unstable environment. The L-sit places a strong emphasis on the lower abs and transverse abdominis while also involving the upper body for support. According to research by Saeterbakken et al. (2014), exercises performed on unstable surfaces, like rings, activate more muscles than those done on stable surfaces .
5. Overhead Squat with Kettlebell
The overhead squat with a kettlebell challenges the core through dynamic movement and stability, particularly in the transverse and frontal planes.
How to Perform
Hold a kettlebell overhead with one arm fully extended. Squat down while maintaining the kettlebell overhead, keeping your torso upright and core engaged throughout the movement. Repeat on the other side.
Why It Works
This exercise requires you to stabilise the core to prevent lateral and forward bending as you move through the squat. A study by Anderson & Behm (2005) showed that overhead movements significantly engage the core muscles due to the increased demand for stability in the lumbar region .
6. V-Ups with Kettlebell
V-ups, when combined with a kettlebell, add an additional resistance challenge to a standard bodyweight movement, making it more effective for developing strength and definition in the abs.
How to Perform
Lie on your back with a kettlebell held overhead. Simultaneously lift your legs and torso to meet in a V-position, touching the kettlebell to your feet, then lower back to the starting position.
Why It Works
This movement targets the entire core, from the upper and lower abs to the obliques, while the kettlebell increases resistance. A study by Escamilla et al. (2006) supports the use of weighted exercises for increasing muscle activation and hypertrophy in the abdominal muscles .
7. Med Ball Sit-Up Throws
This explosive exercise engages the core while also incorporating an element of power, which is crucial for athletic performance.
How to Perform
Lie on your back holding a medicine ball against your chest. Perform a sit-up and, as you reach the top, throw the medicine ball against a wall or to a partner. Catch the ball on the way down and repeat.
Why It Works
The rapid contraction and relaxation of the core muscles during the explosive throw works the abs dynamically, promoting strength and endurance. Research by Myer et al. (2005) highlights the benefits of plyometric exercises for improving muscle power and core stability, both of which are key components of functional fitness .
Conclusion
Functional bodybuilding exercises, as advocated by Marcus Filly, offer a more holistic approach to core training, blending muscle-building with movement proficiency. These seven exercises engage the core in dynamic ways, making them highly effective for developing defined abs while promoting overall functional strength. Unlike traditional isolation exercises, functional bodybuilding incorporates compound movements, which activate the core more effectively by challenging stability and coordination. By incorporating these exercises into your routine, you’ll not only improve your abdominal definition but also enhance your overall athletic performance.
Key Takeaways Table
| Exercise | Main Focus |
|---|---|
| Ring Mountain Climbers | Core stability, balance, and coordination |
| Hollow Body Hold | Isometric core strength |
| Weighted Plank Drags | Anti-rotation, core strength |
| Ring L-Sit | Core strength and lower abs activation |
| Overhead Squat with Kettlebell | Core stability and dynamic movement |
| V-Ups with Kettlebell | Core strength and resistance |
| Med Ball Sit-Up Throws | Core power and dynamic movement |
Bibliography
Behm, D.G., Drinkwater, E.J., Willardson, J.M. and Cowley, P.M., 2010. The use of instability to train the core musculature. Applied Physiology, Nutrition, and Metabolism, 35(1), pp.91-108.
Escamilla, R.F., Babb, J.M., DeWitt, R., et al., 2006. Electromyographic analysis of traditional and non-traditional abdominal exercises: implications for rehabilitation and training. Journal of Orthopaedic & Sports Physical Therapy, 36(1), pp.45-57.
Hibbs, A.E., Thompson, K.G., French, D., Wrigley, A. and Spears, I., 2008. Optimizing performance by improving core stability and core strength. Sports Medicine, 38(12), pp.995-1008.
Huxel Bliven, K.C. and Anderson, B.E., 2013. Core stability training for injury prevention. Sports Health, 5(6), pp.514-522.
Lederman, E., 2010. The myth of core stability. Journal of Bodywork and Movement Therapies, 14(1), pp.84-90.
Myer, G.D., Ford, K.R., Palumbo, J.P. and Hewett,
T.E., 2005. Neuromuscular training improves performance and lower-extremity biomechanics in female athletes. Journal of Strength and Conditioning Research, 19(1), pp.51-60.
Saeterbakken, A.H., van den Tillaar, R. and Seiler, S., 2014. Effect of core stability training on throwing velocity in female handball players. Journal of Strength and Conditioning Research, 25(3), pp. 712-718.
