While resistance training isolates and works individual muscle groups through linear (single direction) movements, functional training recruits multiple muscle groups using multi-planar (non-linear) exercises that involve circular or twisting motions - much like how the body actually functions in the real world. Training multiple muscle groups simultaneously makes a body "functionally" strong in that all muscles begin working together more synergistically and therefore more efficiently. As a result, normal movements are much easier, risk of injury is greatly reduced and muscular imbalances are virtually eliminated.
Our muscles and joints were meant to rotate or twist, yet most sudden injuries occur when we are bending or twisting (reaching down to pick up a squirming child, vacuuming, gardening, shovelling the driveway, etc.). Functional exercises help train your body to be stronger when engaging in these types of activities so that they are easier to do without accidentally hurting yourself. Most bending and twisting involves the core muscles of the abdomen and lower back and therefore functional training exercises almost always involve the core muscle group.
Functional training will make you both look and feel younger, because you will move more loosely and gracefully, and feel more energetic overall. You will also look better visually, because your body will be nicely toned and more evenly developed.
Listed below are functional exercises you can do at home to improve your strength, flexibility and muscle tone. I will be adding additional exercises to this section of this site, so check back regularly for the lastest additions.
If you're new to working out, start at the basic level and progress from there at a realistic pace to avoid injury. It takes time to build a strong and healthy body, so don't start with unreasonable expectations that within a few weeks you'll be smoking hot. Understanding and accepting this will prevent you from becoming discouraged and allow you to actually enjoy your transformation process.
Functional Training Exercises
(Click on each exercise to reveal/hide details.)
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This is a great exercise to condition your body for the twisting motions used in your daily activities. It will help stretch and loosen your hips as well as improve your muscle coordination.
Here's how to do this exercise.
 | STEP ONE:
Fasten tubing to a solid surface at about waist height. Grasp the free end of the tubing with both hands and step back until the tubing is taut. Your arms should be stretched out in front of you, very slightly bent to protect your elbows. |
 | STEP TWO:
Keeping your arms straight, twist your torso so that your hands swing in a 180 degree arc. Start the movement from your torso (not your shoulders - try the movement both ways and you'll feel the difference), allowing the power and momentum of your swing to twist both feet. Notice in the photo how my toes followed my hands, as does my head. This exercise, like most functional training, is a full body movement, not a simple twist of your core to give your obliques a nice little stretch.
Important note: Because you are turning your entire body into the movement, be sure to allow your feet to pivot, as not doing so places unnecessary stress on the knee joint, possibly enough to strain or tear the tendons. (How far your feet twist will depend on the power of your swing and the natural flexibility of your hips. Allow your feet to pivot naturally as opposed to forcing them to pivot; forcing the pivot will distract you from the main focus of the exercise.) |
Repeat the above movement for 15-25 repetitions and then switch sides.
Like most functional exercises, the entire movement should be explosive. However, to avoid injury, keep your movement slow and controlled until you are confident that your muscles can handle the stretch. Many people have very tight muscles due to lack of conditioning and so their muscles will be susceptible to pulls or tears.
As your body becomes looser and better able to handle this type of stretch, you can slowly speed up the movement and twist your body with greater explosive power. For variety, you can modify this exercise by jumping slightly as you twist.
When you are noticeably out of breath at the end of your set, you know you're doing it right. Don't kid yourself by thinking that "because I'm in good shape, I'm not out of breath", as nothing could be further from the truth. Being in good shape allows you to work out that much harder than someone who isn't, whether that be by doing the movement faster, with a greater range of motion, and/or with heavier tubing. So if you're not out of breath at the end of your set, ask yourself why you're not, because you should be.
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Most body movement involves the core to some degree, and especially when you're bending towards the ground. This exercise helps condition you to more easily reach down to pick up something that is beside you, such as a vacuum cleaner or a squirming child. Stronger core muscles may also help protect you from injury in situations where you lose your balance or forget to bend your knees.
Here's how to do this exercise.
 | STEP ONE:
Fasten tubing to a solid surface above your head. Grasp the free end of the tubing with both hands, turn so that your body is perpendicular (sideways) to the tubing and step back until the tubing is taut. Your arms should be stretched out in front of you, very slightly bent to protect your elbows. Your toes should be pointing approximately forward (in relation to your body position), but every body is different and so you will need to experiment to find the position most comfortable for you. |
 | STEP TWO:
Keeping your arms straight, slice downwards in a diagonal line across your body. As your body turns you will need to shift your weight so that it is more on the rear foot (i.e. the one furthest from where the tubing is anchored). You will also need to bend your back knee as you bend down towards the floor. Make sure your head follows your hands - notice how my eyes are looking at my hands in both pictures. |
Repeat the above movement for 15-25 repetitions and then switch sides.
Like most functional exercises, the entire movement should be explosive. However, to avoid injury, keep your movement slow and controlled until you are confident that your muscles can handle the stretch. Many people have very tight muscles due to lack of conditioning and so their muscles will be susceptible to pulls or tears.
As your body becomes looser and better able to handle this type of stretch, you can slowly speed up the movement and twist your body with greater explosive power. Once you have mastered the explosiveness, work on extending your reach as far past your foot as possible.
When you are noticeably out of breath at the end of your set, you know you're doing it right. Don't kid yourself by thinking that "because I'm in good shape, I'm not out of breath", as nothing could be further from the truth. Being in good shape allows you to work out that much harder than someone who isn't, whether that be by doing the movement faster, with a greater range of motion, and/or with heavier tubing. So if you're not out of breath at the end of your set, ask yourself why you're not, because you should be.
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Here's an alternative to the High to Low Choppers that uses a medicine ball as opposed to tubing. Since these two exercises recruit your core muscles a little differently, you can always incorporate both into your workout routine, perhaps during different programs.
In addition to working the core, this exercise has the added benefit of also working your arms and legs. So it's a very efficent exercise if you're pressed for time.
Here's how to do this exercise.
 | STEP ONE:
Stand with your feet together, holding the medicine ball close to your mid section. |
 | STEP TWO:
Step forward diagonally to the side with your right foot, allowing your right knee to bend naturally. At the same time, bend forward (from the waist) and try to touch the medicine ball to your toes. The majority of your weight will now be on your right foot. Try to complete this entire process as one smooth, flowing motion.
Important note: Do not allow your knee to bend past your toes, as this will place undue stress on your knee joint. |
 | STEP THREE:
Push off the ground with your right foot and bring it back to your left foot as your hands return to the start position. Your knees should be slightly bent as your feet come together.
Keeping your knees bent throughout the entire exercise will work your leg muscles as well as your core. Hey, if you're going to work out, you might as well do it as efficiently as possible! |
 | STEP FOUR:
Extend your arms forward and press (in workout terminology, press means push) the medicine ball straight out in front of you.
Be sure to push out with your arms only - your torso should remain straight to avoid stressing your lower back.
Remember to keep your knees bent and fight the urge to straighten your legs as they start to tire. |
| STEP FIVE:
Keeping your knees bent, bring the ball back to your core. |
Now do the same movement on your left side. Complete 15 to 25 repetitions, alternating sides. (One right side + one left side = one repetition.) Alternatively, you can repeat on the same leg 15-25 times before switching sides.
 | OPTIONAL STEP THREE:
For variety, you can press (push) the ball upwards as opposed to forwards. |
Like most functional exercises, all movements should be explosive. However, to avoid injury, keep everything slow and controlled until you are confident that your muscles can handle the stretch. Many people have very tight muscles due to lack of conditioning and so their muscles and tendons will be susceptible to pulls or tears. For this exercise, your knees and lower back are at greatest risk of injury.
CAUTION: Do not do this exercise explosively until you are certain you have the muscular power to control your movements. If you accidentally fall forward off balance you risk damaging your knee joints and tendons.
As your body becomes looser and better able to handle this type of stretch, you can slowly speed up the movement and use greater explosive power. In addition, you can work on lengthening your stretch by reaching past your toes with the medicine ball.
When you are noticeably out of breath at the end of your set, you know you're doing it right. Don't kid yourself by thinking that "because I'm in good shape, I'm not out of breath", as nothing could be further from the truth. Being in good shape allows you to work out that much harder than someone who isn't, whether that be by doing the movement faster, with a greater range of motion, and/or with heavier tubing. So if you're not out of breath at the end of your set, ask yourself why you're not, because you should be.
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IMPORTANT NOTE:
Always exercise in a safe and responsible manner. Please be aware that as with most physical activities, there is always a risk of injury associated with weight training and other exercise programs. While I have made every effort to describe how to perform the exercises outlined on this site in a safe manner, note that every body is different and so not all exercises can or should be peformed by all people. Therefore, if you feel pain or discomfort when attempting any of the exercises described on this site, please stop immediately.
It is always important to consult your physician before starting any exercise program, especially if you have been sedentary for an extended period of time. This is particularly true if any of the following apply to your current medical condition: |
- chest pain or pain in the neck and/or arm
- shortness of breath
- a diagnosed heart condition
- joint and/or bone problems
- currently taking cardiac and/or blood pressure medications
- have not previously been physically active
- dizziness
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In addition, if you have any chronic medical conditions (such as diabetes or arthritis) or risk factors (such as smoking or being more than 20 pounds overweight), and have not discussed exercising with your doctor, you should do so before beginning. Exercise is often an important part of the treatment for such conditions, but you may have some limitations or special needs that your doctor can tell you about.
If none of these apply to you, start gradually and sensibly. However, if you feel any of the physical symptoms listed above when you start your exercise program, contact your physician right away. |
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