Functional workouts help to improve your posture, muscular endurance, balance and flexibility. While functional workout, you might practice bodyweight, dumbbells or other resistance machines to strengthen your muscles. But this sort of training is different than a regular weightlifting program.
Throughout every functional workout, you have to concentrate very closely on the move to stay balanced and keep good posture. For many exercisers, the functional workout is for the muscles and the brain. Functional exercise enhances the way that your brain communicates to your muscles so that your body works better.
There are several ways to include functional exercise into your regular workout routine. You can combine a few postures and balance workouts into your weekly strength routine or you can go with a trainer to create a more complete program to enhance the way your body looks and feels.
Why Functional Training Is Beneficial
Functional exercise stimulates your body to move more easily. And, of course, bodies that move easily are more prone to burn more calories without workout. But functional training can also make your other exercises more efficient. And this advantage is key for people who are seeking to lose weight.
Here Are Few Functional Workout You Can Do At Home
Burpees
Burpees increase your coordination and muscle mind. They are excellent for working out every muscle in your body to build stamina. This workout is done in four steps-
- stand straight and next bend for a squat
- Touch your hands on the ground and kick your legs behind to go into a plank pose
- Do a push-up and return to the squat posture
- Jump as higher as you can while getting up
Do All Types Of Lunges
You can do side lunges, straight lunges, and reverse lunges. These are good for working out leg muscles, back, abs, core, and also improve balance. Take these actions to do a basic lunge-
- Stand straight
- Take one foot ahead and don’t move the other
- Bend forwards till both knees are bent at 90-degree angle
- Return to the initial position
Mountain Climber
This exercise needs going in a position like a mountain climber. Along with additional advantages, this practice also makes up cardiac strength.
- Begin in the push-up position
- Bring one knee near to the chest while squeezing the abs
- Take it back and redo with the other knee
- Slowly increase your speed
Bicycle Crunches
These give an interesting twist to your normal crunches. They are excellent for creating the abdomen muscles and the muscles around it, with back and legs.
- Start in a crunch situation and raise your legs, similar when peddling a cycle
- Put your palms on the side of your head
- Bend your right knee while making it closer to your chest
- Try to touch your left elbow to your right knee and repeat with the right elbow and left leg
Plank Position
Planks are excellent to work out every muscle of the body but can increase strength and physical balance. Beginners are normally able to continue a plank between 6 to 10 seconds. Do a plank with these actions
- Lie down with your legs at shoulder level
- Lift while supporting your body weight on forearms and toes
- squeeze your stomach, look straight and hold
- Slowly work on improving the time that you can hold the plank
Functional fitness exercises require to be done regularly to give results. But you’ll see a real difference in the way your body looks and feels if you do them regularly. Try to do your functional routine 2-3 times per week. It counts towards your suggested 150 minutes of exercise per week. As you grow stronger and more coordinated, add different exercises that challenge the lower body and exercises that increase strength and coordination through your trunk and core.
Also take this quiz to know: Which Workout Is Best for You?
