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The objectives of this research were to evaluate two different functional training programmes with body weight, «Flowbility» (FB) which promote the fascial health and «Authentic Pilates» (AP), on physical abilities of muscles, in healthy adult students. Participants (n=58) were randomly divided into three groups, the «FB», that performed a prechoreographed programme, the «AP», that applied the authentic series of Pilates exercises on mat, and the «Control» group, that rested. The load was increased progressively. The intervention lasted 6 weeks, with frequency 3 sessions of 45 min. per week, for each group. Three measurements were carried out (initial, final and detraining one month after the intervention). Functional tests were used to measure: strength, flexibility-mobility and functionality-balance, as an ultrasound device to measure transverse abdominal and multifidus muscle thickness. Used ANOVA analysis of variance of repeated measurements, the degree of significance was set at p=0.05. The analysis of results showed that there is statistically significant difference in performance from initial to final and retention measurement. In conclusion, practicing with «Flowbility» and «Authentic Pilates» significantly improved the physical abilities of adults, at the same level and contributed to reduction of TrA thickness at the resting phase and increased its activation.