Exercise goes beyond just enhancing your appearance. While having toned muscles may be great for showing off in certain outfits, it is crucial to prioritize a fitness routine that goes beyond looks and focuses on preparing your body for the long term. Functional strength is key in achieving this goal, as it is vital for everyday movements and becomes even more critical as you grow older. An expert in fitness suggests that mastering four specific functional exercises can significantly contribute to the longevity of your body.

So, what exactly does “functional” movement entail? Essentially, it involves replicating real-life actions, enhancing core stability and balance, and incorporating compound exercises that engage multiple muscle groups simultaneously.

Lia Bartha, the founder of B The Method and a certified Pilates instructor, highlights the importance of functional strength, particularly as we age. It plays a crucial role in enhancing balance, stability, posture, and overall body movement, thus promoting independence, safety, and an improved quality of life. Including functional movements in your workout routine can help slow down and combat age-related issues such as muscle loss, reduced joint mobility, balance issues, and diminished coordination.

Below, Lia shares four functional movements that activate your core and connect key muscle groups.

Glute Bridge

Lia says successfully performing the glute bridge “shows posterior chain strength, deep core strength, and spinal mobility and stability.”

1. Lie flat on your back with bent knees and feet on the floor. Arms should be at your sides, palms facing down.
2. Push through your feet to press your hips toward the ceiling.
3. Once you reach the top of the bridge, activate your core, glutes, pelvic floor, and hamstrings.
4. Use control to lower.

7 Best Functional Training Exercises To Build Strength All Over

Bird Dog

The bird dog signals coordination, core control, and spinal stability.6254a4d1642c605c54bf1cab17d50f1e

1. Assume all fours with your hands under your shoulders.
2. Extend your left arm and right leg.
3. Hold for a moment before returning to all fours.
4. Repeat on the other side.

If You Can Jump This High, Your Lower Body Power Is Off the Charts

Single-Leg Standing Balance

Being able to balance on one leg shows dynamic balance, proprioception, and solid ankle/hip stability.

1. Balance on one foot, keeping your standing leg steady and core engaged.
2. Extend the lifted leg in front of you, then to the side, and then behind you. The motion should be smooth and controlled.
3. Repeat on the other side.

The Standing Leg Routine That Doubles as a Strength Test

Chair Sits

The chair sit “shows leg strength, balance, core control, and joint integrity of the hips, knees, and ankles,” Lia tells us.

1. Sit tall in a chair with your arms crossed.
2. Stand up without using your hands for support.
3. Slowly sit back down.
4. Make sure your knees remain aligned with your hips and feet.

Alexa Mellardo