A well-thought-out workout program helps maintain the body’s balance, strength, and coordination. Incorporating functional movement exercises helps keep the body in proper alignment, improve posture, and prevent injuries. Here are six types of functional exercises that can promote a healthy body and lifestyle:
1. Squats
Squats engage multiple muscle groups, promoting strength, flexibility, and balance. This exercise activates the lower body muscles. The quadriceps, hamstrings, and calves all get a workout during a squat. This activation helps enhance leg strength and endurance. Squats target the core muscles. The physical exercise of maintaining balance during a squat engages the abs and back. This engagement strengthens the core, improving stability and posture.
2. Hinge
The hinge involves a slight bend at the knees, a straight back, and a forward lean pushing the hips backward. Hinges primarily engage the posterior chain muscles, including the hamstrings and glutes. A neutral spine is central to safe and effective hinge movements. This position protects the back from unnecessary strain, reducing the risk of injury. Mastering a neutral spine during hinges can improve posture and spinal health.
Hinges are integral to many exercises, such as squats, deadlifts, and kettlebell swings. Incorporating hinge movements into these exercises can boost muscle activation and increase calorie burn. The practicality of hinges extends beyond the gym. This movement mirrors actions like bending down to pick up objects.
3. Push
The push is a core element within functional movements. It involves the recruitment of the shoulder muscles, rotator cuff, and pectoral muscles. The exercise primarily targets the chest, shoulders, and triceps. This engagement aids in overall strength development, enhancing the ability to move. The push exercise can be executed in different directions — horizontal or vertical. Bench presses and push-ups are common ways people complete the push movement. They can help foster upper body development. Maintain a straight back while executing controlled pushing movements.
4. Lunge
The lunge encompasses multiple muscle groups, particularly in the lower body and core. This movement primarily activates the quadriceps, hamstrings, glutes, and calves. Such activation fosters lower body strength and stability, aiding in routine activities and athletic endeavors.
Different variations exist for this exercise, including forward, reverse, and lateral. Each variant contributes uniquely to leg development and balance enhancement. The proper form of this exercise includes maintaining an upright torso, engaging the core, and aligning the front knee with the ankle.
5. Twist
Twisting engages muscles, focusing predominantly on the core and hips. When performing twisting movements, there’s activation of obliques, lower back, and hip flexors. This results in improved core strength and stability, beneficial for everyday activities and athletic performance.
Variations of twisting exercises include seated and standing twists. Each of these contributes differently to core development and balance enhancement. These twisting movements are common in yoga classes to help enhance strength and flexibility. Correct form during twisting exercises involves keeping the spine aligned, engaging the core, and controlling the movement.
6. Gait
Gait is a facet of functional movement that pertains to walking. The exercise engages various muscle groups, primarily in the lower body and core. When performing gait-related exercises, the glutes and calf muscles activate. Variations of gait exercises include brisk walking, jogging, and running.
Each of these contributes differently to lower body development and overall fitness. Correct form during gait involves maintaining an upright posture, engaging the core, and controlling your movement. Regular practice of gait exercises can enhance mobility and overall health.
Make Every Functional Movement Count
A functional movement is any exercise that mimics everyday actions and engages multiple muscle groups. These movements improve strength, balance, and coordination. They include squats, lunges, pushing, pulling, and twisting. Each movement has variations that can be tailored to individual fitness levels. Incorporate them into your exercise routine to improve physical fitness.
