Functional Training: 6 Best Functional Exercises to Do at Home

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What is tailored functional training and what is its purpose?

Functional training, as the name suggests, is a group of exercises that help your body become more functional i.e. perform everyday tasks better.

Functional exercises put your muscles into motion in the same way that they would move while doing physical activity. Not every workout suits every individual and needs to be specific to his or her age, state of health, and experience of exercise. When functional exercises are tailored to meet these requirements and every person’s specific exercise goals and history of injury, they are known as tailored functional training exercises.

The purpose of functional training workouts is to:

Engage multiple groups of muscles in chain movements that you usually follow in your daily routine.
Make your body strong so that better movements can be imbibed in your daily life.

Why is functional training important?

When you train with purpose, functional workouts have tremendous benefits in enhancing your movement, flexibility, and health.

Some of the most important benefits of functional training include:

Since functional workouts replicate the chain movements that your muscles make during daily activities, they focus on compound movement by engaging your entire body. These are way better than isolated exercises in improving your strength and endurance.

Functional exercises work as recuperative exercises and are very effective at helping you recover to your life after a surgery or injury.

Functional workouts focus on the use of your body weight to perform various movements. This is because when you go about your daily chores, there is no equipment to support you. This enhances your coordination and balance.

Functional training workouts stabilize your joints, which is essential to prevent injuries and falls.

Functional training is all about strengthening your core. This protects your organs, strengthens your back, and improves your posture.

By enhancing your mobility and endurance, functional training helps you perform better at sports and the gym.

When you use your body as a force and a focal point of everything that you do during functional strength training, it promotes better understanding and respect for your body. This helps you listen to your body and respect it, enhancing positive body image.

One of the biggest advantages of functional training is that it involves simple exercises that can be learned easily from a trainer or in online fitness classes. They can be easily done at home without the need for investing in expensive equipment or gym memberships.

Tailored functional training help in curing and preventing joint pains and stiffness.

Which are the best functional exercises to do at home?

Here is a list of some of the best functional training exercises that you can do at home:

Glute Bridge: Your spine forms the core of every movement that you make. This is an excellent functional training exercise that strengthens your spine, makes you stronger and more flexible, and helps you build six pack abs.

Muscles worked: Abdominals, hamstrings, and glutes

Steps:

To start this functional training circuit, lie on your back and bend your knees.
Keep your feet flat on the floor.
Your arms should be on your side and palms flat on the floor.
Inhale and slowly start lifting your hips towards the sky. Do this while pushing through your soles and engaging your core and hamstrings.
Hold the pose for 5-6 seconds and return to the starting position.

Squats: This is a strength training exercise that works on your core while boosting your endurance. It also cranks up calories, helping you lose weight.

Muscles worked: Quadriceps, glutes, hamstrings, and abdominals

Steps:

Stand straight with your feet shoulder-width apart.
Keep your arms straight by your side.
Engage your core and start pushing your hips back.

Goblet squat: This functional strength training workout works on all the muscles in your lower body, promotes weight loss and prevents injuries.

Muscles worked: Glutes, Calves, abdominals, and quads

Steps:

To start this functional training at home, stand straight and hold a dumbbell vertically.
Position the dumbbell against your chest and stand with your feet shoulder-width apart.
Inhale and begin to squat while keeping your core tight.
Stop when your thighs are parallel to the ground.
Return to the starting position.

Lateral lunge: This functional training circuit works on your outer and inner thighs and promotes stability and strength. They are a great change from the usual forward movements.

Muscles worked: Hip adductors, quads, and glutes

Steps:

Stand straight with your arms by your side.
Take a big step with your right foot while sitting back on your hips.
Keep your left leg straight while doing so.
Return to the starting position.
Repeat on the other side.

Step to shoulder press: This functional training at home involves compound movements that help build endurance and crushes calories.

Muscles worked: Calves, deltoids, triceps, abdominals, quads, and glutes

Steps:

Stand straight behind a bench and hold a dumbbell in each hand.
Bring the weights to your shoulder level.
Step up on the bench with your right foot and press the dumbbells overhead.
Now bring the dumbbells back to your shoulder level and step back down using your left foot.
Repeat on the other side.

Single leg dumbbell row: This functional workout at home works as an excellent posture exercise. It gives your body a challenge and improves its ability to stabilise and balance.

Muscles worked: Abdominals, quads, lats, and biceps

Steps:

Stand straight and hold a dumbbell in each hand while keeping your palms facing your body.
Bend slightly at the waist and lift one leg behind you.
Maintaining your balance, lift your elbows and squeeze your shoulder blades when you reach the top.
Come back to the starting position.

The takeaway

Whether you are a beginner or a workout pro, functional workouts at home are good for everyone. Functional training can be easily customised for everyone. However, before starting any of these exercises, you need to learn them from a professional trainer to avoid injuries and fatigue.

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