A Guide to Functional Core Exercises

Unlock Your Core’s Full Potential with These 6 Functional Exercises

Your core is one of the most important muscle groups in your body, and it is essential for overall health and fitness. It not only provides stability and balance but also helps to protect your spine and internal organs. However, many people focus solely on traditional ab exercises and neglect the importance of functional core training.

In this guide, we will explore the benefits of functional core training and introduce you to six functional exercises that will help you unlock your core’s full potential. We will also discuss the 7 core movements and the Big 7 exercises for optimal functional fitness.

 

Is Functional Core Training Better?

Functional core training is a type of exercise that focuses on movements that mimic real-life activities. Unlike traditional core exercises that isolate specific muscle groups, functional core exercises involve multiple muscle groups working together to improve overall strength and stability.

 

 

The benefits of functional core training are numerous. It can help improve posture, reduce lower back pain, and increase flexibility and mobility. Functional core exercises can also improve performance in daily activities and sports, such as lifting, carrying, and throwing.

 

 

The 6 Functional Exercises

Here are six functional core exercises that will help you unlock your core’s full potential:

1. Plank: The plank is a classic exercise that targets your entire core, including your abs, back, and glutes. Start in a push-up position, with your forearms on the ground and your body in a straight line from head to toe. Hold for 30 seconds to one minute, and repeat for multiple sets. 
2. Dead-lift: The dead-lift is a compound exercise that targets your entire posterior chain, including your back, glutes, and hamstrings. Start with your feet shoulder-width apart, and grip the barbell with both hands. Lift the barbell off the ground while keeping your back straight and your core engaged. Lower the barbell back down to the ground and repeat for multiple sets. 
3. Squat: The squat is another compound exercise that targets your entire lower body, including your glutes, quads, and hamstrings. Start with your feet shoulder-width apart, and lower your body down as if you were sitting in a chair. Keep your back straight and your core engaged. Stand back up and repeat for multiple sets. 
4. Lunges: Lunges target your entire lower body, including your glutes, quads, and hamstrings. Start with your feet shoulder-width apart, and step one foot forward while lowering your body down until your front knee is bent at a 90-degree angle. Keep your back straight and your core engaged. Step back and repeat on the other side for multiple sets. 
5. Push-ups: Push-ups are a compound exercise that targets your chest, triceps, and shoulders, as well as your core. Start in a plank position, with your hands shoulder-width apart and your body in a straight line. Lower your body down until your chest touches the ground, and then push back up. Repeat for multiple sets. 
6. Pull-ups: Pull-ups are a compound exercise that targets your back, biceps, and shoulders, as well as your core. Start by hanging from a pull-up bar with your palms facing away from you. Pull your body up until your chin is above the bar, and then lower yourself back down. Repeat for multiple sets. 

 

How Often Should You Do Functional Core Exercises?

For optimal results, it is recommended that you perform functional core exercises at least two to three times per week. You should also incorporate other types of exercises, such as cardio and strength training, into your workout routine.

It is important to listen to your body and rest when needed to prevent overuse injuries and muscle fatigue. It is also important to vary your workouts to avoid boredom and challenge your muscles in different ways.

Here are some sample workout routines to get you started:

 

Beginner Routine:

• Plank: 2 sets of 30 seconds each 
• Squat: 2 sets of 10 reps each 
• Push-ups: 2 sets of 10 reps each 
• Lunges: 2 sets of 10 reps each (on each leg) 
• Dead-lift: 2 sets of 10 reps each 
• Pull-ups (assisted): 2 sets of 10 reps each 

 

Intermediate Routine:

• Plank: 3 sets of 1 minute each 
• Squat: 3 sets of 12 reps each 
• Push-ups: 3 sets of 12 reps each 
• Lunges: 3 sets of 12 reps each (on each leg) 
• Dead-lift: 3 sets of 12 reps each 
• Pull-ups: 3 sets of 10 reps each 

 

Advanced Routine:

• Plank: 3 sets of 1 minute each (with a weighted vest) 
• Squat: 3 sets of 15 reps each (with barbell) 
• Push-ups: 3 sets of 15 reps each (with a weighted vest) 
• Lunges: 3 sets of 15 reps each (on each leg) (with dumbbells) 
• Dead-lift: 3 sets of 15 reps each (with barbell) 
• Pull-ups: 3 sets of 15 reps each (with a weighted vest) 

 

Functional Core vs. Abs

While traditional ab exercises can be effective for targeting specific muscle groups, they do not necessarily improve overall functional fitness. Functional core exercises, on the other hand, involve multiple muscle groups working together to improve strength and stability in real-life activities.

 

The 7 Core of Functional Fitness

The 7 core movements that make up functional fitness are squatting, lunging, pushing, pulling, bending, twisting, and gait (walking/running). By incorporating these movements into your workout routine, you can improve overall functional fitness and prevent injuries.

Here are some sample exercises for each of the 7 core movements:

1. Squatting: squat, goblet squat, front squat, overhead squat 
2. Lunging: lunge, reverse lunge, walking lunge, side lunge 
3. Pushing: push-ups, bench press, shoulder press, dips 
4. Pulling: pull-ups, rows, lat pull-downs, chin-ups 
5. Bending: dead-lift, good morning, back extension, Romanian dead-lift 
6. Twisting: Russian twist, cable chop, wood chop, Palloff press 
7. Gait: walking, running, sprinting, jogging 

 

The Big 7 Exercises

The Big 7 exercises are considered essential for functional fitness. They are squats, deadlifts, bench press, pull-ups, rows, overhead press, and lunges. These exercises target multiple muscle groups and can help improve overall strength and stability.

Here are some modifications for beginners and advanced variations for those looking to challenge themselves:

 

Squats

• Beginner: body-weight squats 
• Advanced: Barbell squats and pistol squats 

 

Dead-Lifts

• Beginner: Romanian dead-lifts 
• Advanced: sumo dead-lifts, trap bar dead-lifts 

 

Bench Press

• Beginner: push-ups 
• Advanced: barbell bench press, incline bench press 

 

Pull-Ups

• Beginner: Assisted pull-ups 
• Advanced: weighted pull-ups and muscle-ups 

 

Rows

• Beginner: dumbbell rows 
• Advanced: barbell rows, cable rows 

 

Overhead Press

• Beginner: dumbbell overhead press 
• Advanced: barbell overhead press, push press 

 

Lunges:

• Beginner: body-weight lunges 
• Advanced: walking lunges with weights, reverse lunges with knee drive 

 

Conclusion:

Incorporating functional core exercises into your workout routine can help improve overall functional fitness and prevent injuries. By focusing on movements that mimic real-life activities, you can increase strength and stability in daily activities and sports. Remember to listen to your body, rest when needed, and vary your workouts to avoid boredom and challenge your muscles in different ways.

 

By Alonso Ruíz