We all do a lot of routine chores in our day-to-day lives. From lifting heavy loads of dirty laundry and carrying big, fully-loaded bags of groceries to picking up different items from high shelves in the home, we challenge our bodies in different ways. But, is our body prepared for those challenging moves? Unfortunately, the answer would be a big no for most women. The good news is that introducing a few functional exercises into your workout routine will help prepare your body for such everyday chores.
Functional training refers to exercises that can help you perform your daily activities more easily. Typically, these full-body workouts involve multiple muscles to improve stability and core strength. You mirror activities of your everyday life in these workouts, such as reaching, squatting, or carrying heavy objects, to build functional strength and improve your quality of life.
Are you ready to give it a go? Here we have listed the 10 best functional exercises for women.
It’s the most basic functional training workout that targets your shoulders, quads, calves, and hamstrings while building grip strength at the same time. It’s a simple workout that tests how long one can carry heavy, awkward objects. Here’s how to perform it:
There are powerful muscles stacked along the backside of your body that play an important part in our day-to-day movements. Glute Bridge is a good workout to strengthen these muscles, giving your glutes, abdominals, and hamstrings a push.
Follow these steps to perform a glute bridge:
From picking up those heavy grocery bags to sitting in your armchair, you often squat throughout the day. Add squats to your functional training routine to build and maintain your functional strength as the workout hits your quads, hamstrings, abdominals, and glutes.
Follow the steps below to perform a squat:
It’s a clever move that combines multiple functional movements and targets your quads, glutes, hamstrings, upper and middle back, lats, shoulders, and chest.
Here’s how to do it:
Pulling and pushing are natural human movements involving most of the body’s muscles. This combo uses a loaded sled and targets your glutes, hamstrings, quads, calves, lats, middle back, shoulders, chest, biceps, and triceps.
Here are the steps to do this:
When you lift groceries and your kids, your back and legs play a key part besides your arms. This type of squat works great to strengthen your lower back, glutes, arms, shoulders, and legs.
Here’s how you can perform this move:
It’s a good workout to improve your balance and core strength. It also targets your shoulders and tones them better.
Follow the steps below for this move:
If your oblique muscles are strong, you’ll avoid lower back injuries. Try this torso rotation workout for improving strength and ensuring your core muscles coordinate better.
Let’s see how to do it:
If you often sit for long periods, crab reach is a functional exercise for you. It will strengthen your shoulders, back, hips, core, chest, and glutes. Let’s perform it.
Jump squat is a simple bodyweight workout that targets your quadriceps, glutes, hamstrings, shoulders, and calves.
Follow these steps below to perform it:
Functional exercises should be an essential part of your routine as a woman. They will prepare your body to perform better in your everyday life. The exercises listed above make a good starting point.