There should be a simple set of functional exercises that everyone should perform by carving out some time everyday.
Even if there are days that you have other exercise plans, you should still find a spot on the floor where you can spend just five minutes—60 seconds per move—for distributing blood flow to muscles, lubricating the joints and boosting your metabolism.
These exercises are a way of improving the strength needed to function in life.
The ability of enduring an elevated heart rate, lowering down to the ground and getting up and also living without pain, sleeping well and maintaining a level of energy for getting through the day are all the perks of a successful functional fitness regimen.
And for taking this simple workout to the next level, you can increase the time spent on each move and add challenging variations. You can also work with resistance equipment for creating more of a challenge.
1. Walk-Out Push-Up
This exercise targets many muscle groups and includes many planes of movement, and this leads to acceleration of heart rate.
Stand with your feet about hip-width distance apart. Fold your body forward slowly at the hips, while reaching your hands to the floor. After your hands touch the floor, begin to slowly walk them forward until your spine is neutral and you’re in the starting position of push-up. Finish a full push-up before walking your hands back towards your feet and slowly rolling your spine up, one vertebrae at a time, and returning to the standing position.
2. Standard Squat
Squats make the brain participate actively. For the right foot placement, focus on evenly distributing your weight between the left and right leg and keeping the chest high and back straight; engage the glutes; and pause at the change of direction for preventing the momentum from building; and fully elongating the hips when standing. You can use a wall to help modify the move if needed.
3. Jumping Jacks
Loads of people don’t take the age-old jumping jack seriously. However, a dash of plyometrics can have loads of benefits when it comes to functional fitness. The feet have neuro-transmitters that get rendered really sleepy as a result of shoe-filled, sedentary lives. Light impact is great at waking up those little things. For example, exercises like the walk-outs, the jacks, when performed with control work on multiple muscle groups and get the heart rate up.
4. Hip Bridge
This is a great exercise because it gets you on the floor. And just like with the squat, this exercise actively engages the brain. The three vital elements of this exercise are foot placement, weight distribution and breathing. Also you must keep your toes on the floor for this controlled proprioception. If all your body weight is absorbed by your heels, your lower back absorbs more pressure. When the toes stay down, the hamstrings and glutes start engaging that helps elongate the hips as the body changes direction.
Almost all upper body work for regular people are classified into one category called, PPHC, meaning pushing, pulling, holding and carrying. This utilizes various combinations of muscles, but because the focus should be on regular life function, people should focus on the stabilization of the rib cage and gluteo-hip area as the pinnacle force in any activity involving arm movement. A basic plank flips the switch on the encasement muscles of the vital organs and rib cage and should be included in all exercise routines.