May 19, 2025, 10:05 am | Read time: 4 minutes
The era of traditional sit-ups and crunches is over—functional ab training offers an exciting way to engage and challenge your abdominal muscles while also working up a sweat across your entire body. Personal trainer and FITBOOK fitness expert Alina Bock introduces five abdominal exercises from functional training. Enjoy trying them out!
A functional ab training workout not only leads to strong abdominal muscles in the long term but also improves core stability, movement coordination, and balance by activating multiple muscle groups. Instead of monotonous movements, the focus is on dynamic, functional exercises that engage not just the abs but the entire core.
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5 Functional Ab Training Exercises
TRX Pike
The TRX Pike is the starting exercise. For this, a sling trainer, also known as a TRX, is needed. To get into the starting position, first assume a plank position with hands under the shoulders. Then, place your feet in the loops of the sling trainer. Before starting the exercise, tighten your abdominal muscles.
Now, draw your feet toward your chest, forming an inverted V with your body. Once the end position is reached, slowly return to the starting position.
Tip: The slower this exercise is performed, the more intense it becomes.
Mountain Climber on TRX
The sling trainer is particularly suitable as exercise equipment because it creates instability, prompting the user to compensate by activating the deep abdominal muscles.
For the Mountain Climber on the TRX trainer, start in the plank position just like with the TRX Pike. Place your feet in the loops and tighten your abs.
Now, alternately draw your knees diagonally toward your chest. To increase intensity, hold the end position briefly before returning to the starting position. Again, the focus is not on speed but on maintaining control over your body and abdominal tension. This means the exercise should also be performed slowly.
Core Rotation Slam
This exercise requires a wall and a weight or medicine ball.
In the starting position, stand facing the wall about one meter away. Your feet should be shoulder-width apart, and your knees should be slightly bent to stabilize the body throughout the exercise. Hold the weight or medicine ball firmly at chest height.
Now, rotate your upper body slightly to the right, guiding the medicine ball close to your body toward your hip. It’s important to rotate your head as well to keep your spine aligned. Then, explosively throw the ball against the wall in a quick motion from the rotation. In the end position, your upper body should be parallel to the wall again. Exhale during the throw.
After the ball bounces back from the wall, catch it and rotate your upper body again for another throw. After 12 to 15 repetitions, switch sides.
Important: Maintain abdominal tension throughout the exercise. To do this, pull your navel inward and tilt your pelvis forward. Without abdominal tension, the risk of injury increases.
Hanging Leg Raises with Resistance Band
For the following exercise, use a pull-up bar. The exercise begins while hanging. The resistance band, in this case, a loop band, is attached to your feet. You can slightly flex your toes to prevent the loop band from slipping off.
Now, draw your right knee toward your upper body. Keep the left leg extended to create resistance in the band. Then, slowly extend the right leg again. Now switch legs: draw the left knee slowly toward your upper body while keeping the right leg long. Each knee is drawn up a total of 12 to 15 times.
Standing Oblique Crunch on Step
The following exercise not only trains the abs but also the cardiovascular system.
The oblique crunch begins standing in front of the step. The height of the step can be adjusted based on intensity. Raise your right elbow and position it beside your head. Place your right hand behind your ear.
Now step onto the step with your right foot and lean your upper body slightly forward. Immediately afterward, explosively drive your left knee toward your right elbow. Then, without touching the step, place your left foot back on the ground. This movement is performed at least 15 times. To maintain intensity and not lose speed, it’s recommended to place only the left toe on the ground before driving the knee toward the right elbow again. After the specified number of repetitions, switch sides.