Marcus Filly Shares 8 Functional Abs Moves For Core Workouts
If you are running out of inspiration for your abdominal workouts and have yet to find real applications for the countless sets of crunches you have experienced in your life, it might be time to try some exercises. more functional training. . Your basic routine will be the best – and you could just build that six pack you’ve been training for years to achieve.
Functional training refers to practices meant to improve your performance in the real world for sport, your job, or any other aspect of your life, beyond building and strength for themselves. Marcus Filly, a former CrossFit Games competitor and trainer, took those principles and added muscle-focused rotation for a style of training he calls functional bodybuilding. He aims for looks and performance with his workouts, like these eight core exercises that he recommends you add to your routine. “I’m also going to show you how they are going to give you better athletic performance and better function in life, as well as protection against gunshot wounds,” says Filly. “In Functional Bodybuilding, we’re always looking for ways to balance movement patterns and make you stronger in all directions.”
Watch the video to learn Filly’s moves. Keep a close eye on his demos and be sure to take note of his recommendations on how the exercises fit into your overall workout routine.
8 great strength training exercises for your core
You will need a set of TRX rings or bands suspended from the floor for this movement, which puts you in a plank-like position to begin with. As Filly notes, you can also rest your feet on a physiotherapy ball or use sliders or socks on a smooth surface.
“We have to keep your body straight,” he says. “The line from your shoulder to your heel should not bend.” This means avoiding stinging your buttocks when you move around. If you’re struggling, Filly suggests going for one of the variations that keep your feet on the ground.
Hang in L
Filly loves hanging variations to train the core. (Confused about how to hang correctly for proper tension? Check out our form checking guide for some tips on the first part of this move.)
Before jumping to the L-hang, Filly recommends starting with a Tuck Hang for 30 seconds, then adding weight between your legs. No pull-up bar? No problem. Instead, use parallettes.
“This move puts the usual situps to shame,” Filly says of this offshoot of the Turkish outfit, which puts your heart and shoulder to work. Work your way up to using a weight.
“While you are doing this exercise, you need to make sure that you start from the ground by pressing down hard on the kettlebell and / or the dumbbell,” he says. “This will engage a muscle called the serratus anterior.”
Side plank variations and hip tapping
“The muscles in our trunk that engage when we place lateral loads on our trunk and abdomen, they are not trained very well with other common sagittal planes. [front-to-back movement] exercises, ”says Filly. To develop this part of your trunk, roll over to the side for a plank.
Just make sure your form is on point. Filly warns against compensating by bending your hips and rolling your upper shoulder forward. Again, a straight line is what you want. Do you really want to work? Press your hip to the ground or add weight.
Hollow body variations and support
Filly calls the hollow body position essential. “This is the exercise that might have the biggest transfer from core training to your overall strength training performance.”
Make sure you keep your lower back “squashed to the ground,” as Filly puts it, during the entire shift. Want more advice? Take a minute to look at our breakdown of forms.
Turn around and connect with your inner superhero for that next move. “Here, you’ll create a nice aesthetic, tapered back look by hitting your lower traps, spine erectors, and upper glutes,” says Filly. You will achieve a more tapered look by working these muscles, which will only make your forehead more beautiful.
But there is more than looks here. “These are important support muscles for big, powerful weight training exercises like the deadlift, aerial squat, and press.” Watch this for a more detailed breakdown of the movement.
Here we focus on the lower back and the obliques. “When these areas are under-trained and weak, it will leave you vulnerable to lower back adjustments,” explains Filly. On that note, you should progress with the weight carefully.
Make sure you hinge at the hips and rotate your upper body so you can keep an eye on the weight in your hand.
Pallof Press and Press Out
Here we focus on the anti-rotational force. “Remember, when performing these exercises, move slowly with control,” advises Filly. It helps you stay focused on the core.
Need help? See this breakdown of the Pallof press for more details.
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