{"id":10333,"date":"2024-03-18T07:00:02","date_gmt":"2024-03-17T23:00:02","guid":{"rendered":"https:\/\/helixsp.com\/?p=10333"},"modified":"2024-03-12T22:28:02","modified_gmt":"2024-03-12T14:28:02","slug":"10-essential-functional-exercises-for-beginners","status":"publish","type":"post","link":"https:\/\/helixsp.com\/10-essential-functional-exercises-for-beginners\/","title":{"rendered":"10 Essential Functional Exercises for Beginners"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10333\" class=\"elementor elementor-10333\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9110b4a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9110b4a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-abfafc6\" data-id=\"abfafc6\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-081e96a elementor-widget elementor-widget-image\" data-id=\"081e96a\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! 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elementor - v3.21.0 - 30-04-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h1 class=\"elementor-heading-title elementor-size-default\">10 Essential Functional Exercises for Beginners<\/h1>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-48e618e elementor-widget elementor-widget-text-editor\" data-id=\"48e618e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 30-04-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p><span style=\"font-weight: 400;\">In a world where our lifestyle demands more from us every day, it&#8217;s crucial to have a physical foundation that supports and enhances our daily activities. <\/span><b>Functional exercises<\/b><span style=\"font-weight: 400;\"> are the cornerstone of creating a body that&#8217;s equipped to handle the rigours of daily life. Designed to improve strength, endurance, flexibility, and stability, these exercises mimic everyday actions, helping reduce the risk of injury and improve overall quality of life. For beginners, starting on the path to functional fitness can be transformative. This blog explores 10 essential functional exercises that anyone can begin with, laying the groundwork for improved daily life performance.<\/span><\/p><h2><b>Table of Contents<\/b><\/h2><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Introduction to Functional Exercises<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent-over Rows<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step-ups<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder Presses<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg Raises<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute Bridges<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Conclusion<\/span><\/li><\/ol><h2><b>Introduction to Functional Exercises<\/b><\/h2><p><span style=\"font-weight: 400;\">Functional exercises are designed to train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work, or in sports. While using various muscles in the upper and lower body at the same time, functional exercises also emphasise core stability. For beginners, incorporating these exercises into your routine can be a game-changer, <\/span><a href=\"https:\/\/helixsp.com\/improve-your-fitness\/\"><span style=\"font-weight: 400;\">enhancing your ability to perform everyday activities with ease and reducing your risk of injury<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p><h2><b>Squats<\/b><\/h2><p><b>Squats <\/b><span style=\"font-weight: 400;\">are a powerhouse move that targets your quads, hamstrings, glutes, lower back, and core, mimicking the action of sitting down and standing up. They are fundamental for building strength and flexibility in the legs and hips, improving your ability to lift heavy objects safely.<\/span><\/p><p><span style=\"font-weight: 400;\">Key Points:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet shoulder-width apart.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and chest up as you lower down as if sitting in a chair.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your knees don\u2019t go past your toes.<\/span><\/li><\/ul><h2><b>Lunges<\/b><\/h2><p><b>Lunges <\/b><span style=\"font-weight: 400;\">are essential for developing leg and core strength, balance, and coordination. By simulating the action of taking a step forward, lunges are particularly beneficial for improving your walking and stair-climbing abilities.<\/span><\/p><p><span style=\"font-weight: 400;\">Key Points:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your front knee is directly above your ankle.<\/span><\/li><\/ul><h2><b>Push-ups<\/b><\/h2><p><b>Push-ups<\/b><span style=\"font-weight: 400;\"> target your chest, shoulders, triceps, and core, providing a solid foundation for upper body strength. They simulate pushing actions that are common in daily life, such as pushing open a heavy door.<\/span><\/p><p><span style=\"font-weight: 400;\">Key Points:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a plank position, then lower your body until your chest nearly touches the floor.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body in a straight line from head to heels.<\/span><\/li><\/ul><h2><b>Planks<\/b><\/h2><p><b>Planks <\/b><span style=\"font-weight: 400;\">are incredibly effective for building endurance in both the abs and back, along with stabilising muscles. This exercise helps improve posture and supports a healthy back.<\/span><\/p><p><span style=\"font-weight: 400;\">Key Points:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your body off the ground in a straight line, elbows under shoulders, feet hip-width apart.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and ensure your body forms a straight line from head to heels.<\/span><\/li><\/ul><h2><b>Deadlifts<\/b><\/h2><p><b>Deadlifts <\/b><span style=\"font-weight: 400;\">are vital for developing strength in the lower back, glutes, and hamstrings, mimicking the motion of picking something up from the ground.<\/span><\/p><p><span style=\"font-weight: 400;\">Key Points:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the back straight and bend at the hips to lower and grab the weight.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift by straightening your hips and knees, keeping the weight close to your body.<\/span><\/li><\/ul><h2><b>Bent-over Rows<\/b><\/h2><p><b>Bent-over Rows<\/b><span style=\"font-weight: 400;\"> strengthen the back, shoulders, and arms, improving your ability to pull or lift objects towards your body.<\/span><\/p><p><span style=\"font-weight: 400;\">Key Points:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend forward at the waist, back straight, and pull the weight towards your lower chest.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows close to your body.<\/span><\/li><\/ul><h2><b>Step-ups<\/b><\/h2><p><b>Step-ups<\/b><span style=\"font-weight: 400;\"> target your legs and glutes, replicating the action of climbing stairs. They&#8217;re excellent for building strength and stability.<\/span><\/p><p><span style=\"font-weight: 400;\">Key Points:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step onto a raised platform, one leg at a time, then step back down.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chest up and focus on using your leg to lift your body.<\/span><\/li><\/ul><h2><b>Shoulder Presses<\/b><\/h2><p><b>Shoulder Presses<\/b><span style=\"font-weight: 400;\"> improve upper body strength, particularly in the shoulders and arms, essential for any lifting activities above your head.<\/span><\/p><p><span style=\"font-weight: 400;\">Key Points:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press weights directly overhead from the shoulders and return to the starting position.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged to support your back.<\/span><\/li><\/ul><h2><b>Leg Raises<\/b><\/h2><p><b>Leg Raises<\/b><span style=\"font-weight: 400;\"> are perfect for strengthening the lower abdomen and hip flexors, enhancing your core stability and posture.<\/span><\/p><p><span style=\"font-weight: 400;\">Key Points:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back, legs straight, and lift them towards the ceiling, then lower them back down without touching the floor.<\/span><\/li><\/ul><h2><b>Glute Bridges<\/b><\/h2><p><b>Glute Bridges<\/b><span style=\"font-weight: 400;\"> focus on strengthening the glutes, hamstrings, and lower back, crucial for any form of lifting and for improving posture.<\/span><\/p><p><span style=\"font-weight: 400;\">Key Points:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with knees bent, then lift your hips towards the ceiling, squeezing your glutes at the top.<\/span><\/li><\/ul><h2><b>Conclusion<\/b><\/h2><p><span style=\"font-weight: 400;\">Incorporating these <\/span><b>10 essential functional exercises<\/b><span style=\"font-weight: 400;\"> into your routine is a fantastic starting point for beginners looking to improve their daily life performance. Not only will these exercises help build a strong, flexible, and balanced body, but they&#8217;ll also ensure that you&#8217;re better equipped to handle the physical demands of everyday activities. Remember, consistency is key, and gradually increasing the intensity and complexity of these exercises can lead to even greater benefits.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>10 Essential Functional Exercises for Beginners In a world where our lifestyle demands more from us every day, it&#8217;s crucial to have a physical foundation that supports and enhances our daily activities. Functional exercises are the cornerstone of creating a body that&#8217;s equipped to handle the rigours of daily life. Designed to improve strength, endurance, [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":10313,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"episode_type":"","audio_file":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","date_recorded":"","explicit":"","block":"","filesize_raw":"","footnotes":""},"categories":[37,38],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Essential Functional Exercises for Beginners - Helix Gym Perth<\/title>\n<meta name=\"description\" content=\"Discover 10 essential functional exercises for beginners to boost strength, flexibility, and daily life performance, with easy-to-follow guides for a healthier lifestyle.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/helixsp.com\/10-essential-functional-exercises-for-beginners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Essential Functional Exercises for Beginners - 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