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Functional Exercises for Staying at the Top of Your Fitness


The term functional training is widely used for describing exercises that aid in you performing activities in daily life easily. These workouts typically use your whole body — and various muscle groups by emphasizing your core strength & stability. By mirroring such movements in your everyday life, such as squatting, reaching, or carrying heavy objects, building functional strength will help in increasing the quality of your life while reducing injury risk.

The primary word here is function. The function is the purpose. It’s simply the training that has the purpose. Functional training majorly focuses on your movement patterns that have a particular purpose. These moments are intended to ease your everyday moments such as walking, squatting, pushing heavy objects on the floor. It develops your strength in your overall body. Fitness studios are adding these moments in the workout regimen more than ever.

Functional Fitness Training:

Functional fitness exercises train the muscles so they can work together & prepare your body for every day activities by simulating movements that you usually use in your home and at work. Using multiple muscles in your upper & lower body at the same time, functional exercises emphasize core stability.

These moves can be done at your home or the gym. Functional exercises use multiple joints & numerous muscle groups in your body. Rather than only moving your elbows (singular joint or muscle) functional exercises involve shoulders, hips, spine, knees & ankles. This training approach makes your everyday tasks easier, helps in reducing the injury risk while improving the quality of your life.

Flybird Fitness

Functional Fitness for Everyone

If you have not exercised for an extended period or have health issues, it's a good idea to get yourself checked with the doctor before getting enrolled in any exercise program. If you are pregnant, get yourself checked with the doctor. Moderate physical activity is safe if performed during pregnancy if you are healthy, but the doctor can assess what plays best for your health.

Getting started with bodyweight workouts is also good. As you get fit you can load up more and more exercises for adding challenges. Stay careful not to add too much resistance; it will leave a higher impact.

Bodybuilding-type strength workouts — that mostly just focus on a single muscle group at a time do not offer a lot of benefits, especially in the functional fitness realm. Sheltering at one place might not be the most perfect scenario when it comes to working out, but functional health can be easily maintained if you just remain consistent. You can use the easy equipment that is already available in your house. Such as large water jugs rather than using dumbbells. Functional exercises are typically compound movements that use more than one-moment pattrents.

They are more effective than isolation exercises that use one muscle group at a time. Training multiple groups of muscles at the same time, actually helps your body to function in a better way as a whole unit. It’s a way of training your system rather than individual parts which work independently.

Moving the body in the way which recruits various muscle groups at the same time requires coordination, focus & core strength. The more you train these exercises the better you will get at working the entire body as a single system. Functional fitness training gives an amazing kinesthetic awareness while teaching you how you should move your body parts safely. These skills play an important role in your daily life. Allowing you to move comfortably.

Functional Fitness Routine

If you are a beginner who wants to develop strength or have taken some time off, start here with the bodyweight workout. With workouts such as squats & push-ups, you will focus on the fundamentals that help in maintaining overall functional strength. For boosting the benefits of your training you might want to look into CrossFit's workouts for beginners.

Glute bridge

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The posterior chain — or backside of the body — it’s so powerful, it engages the muscle that you use for daily movement. Integrate this movement glute bridge for strengthening it. Muscles worked hamstrings, glutes, and abdominals. Start this posing by laying on the back with both the knees bent & the feet flat on the ground. Place both of your arms down your sides with your palms flat on the floor. Inhale deeply & start lifting the hips toward the roof, by pushing by the soles of the feet & engaging the core, glutes & hamstrings. Pause while you reach the top of this moment, then start returning to the position from where you started.


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From sitting on the chair to picking the groceries, squatting moment patterns are involved in almost all of the activities that you do throughout the day. Incorporating squats in your regular workout regimen will help in maintaining functional strength while you stretch at a place.

Muscles worked in this exercise are your quads, glutes, abdominals, and hamstrings. Start this workout by standing with both of your feet opened shoulder-width apart, this moment pattern will leave both of your arms straight at both sides.

Brace the core & start beginning to push the hips back, by bending both of your knees like you are sitting in the chair posture. Make sure that the knees do not cave & make sure your chest stays straight. Pause the motion of your thighs while you reach the top of your moment. Then push up with your whole foot at the back to the position from where you started.


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Push-up is one of the most foundational whole-body workouts that you can perform without needing any equipment. The pushup moment plays a key role in building upper body strength. The muscles that will get worked by this moment are anterior deltoids, pectorals, and triceps. Start this workout by getting into the high plank posture with both of your hands held slightly wider than the shoulders.

While you do this moment your body should get aligned in a straight line from your head to toe. And your gaze should be fixed slightly ahead of you. Start this workout by rolling the shoulders down & back. Then bend both of your elbows & lower down, make sure you keep them bent at an angle of 45-degree till the chest touches the floor. After that push yourself back up to the position from where you started, while ensuring that the lower back stays strong.

Lateral Lunge

We move from front to the back quite often in our day-to-day life. It’s a moment pattern that we repeat often. We do it while walking, lifting weight, climbing stairs, and grabbing something that is placed at our front. Side-to-side, and lateral, movement is not so common, but an important element that must be incorporated into your functional fitness routine. Muscles that will get worked while you perform this moment are quads, glutes, and hip adductors. For doing this exercise, get into the exercise stance by standing with both of your feet held together & both of your arms placed at your side. Then take the big step out at your side with the right foot, bend at the level of your knee & sit back on your hip while you go down. Keep the left leg straight & hold your chest up while you undergo this movement. After that push up through the right foot & return to the starting position. Repeat the same pattern of steps on both of your sides.

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