A functional exercise mimics the everyday movement and simultaneously works for multiple muscle groups.
Our fitness approach aims to make our daily routines more accessible and safer.
Beth Nicely told “TODAY” that training in this manner prepares our bodies to perform daily movements.
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Nicely said, “As we all go back to doing things like traveling or even more work, sitting a little more passive at our desks. We don’t realize that our daily activities need some strengthening exercises, so we don’t get injured.”
Nicely shared four exercises that will help strengthen muscles used for everyday activities, from picking up your kid to mowing the lawn.
Squat To Overhead Press
Equipment: Two 10-15 pound dumbells
Everyday Movement: Assists in putting carry-ons in the overhead compartment, lifting heavy items from closets, and picking up kids.
Put the weights at your shoulders with your feet hip-width apart and toes straight. Sit back in your heels with your elbows driving towards your knees as you breathe in. Stand back up and lift your arms overhead as parallel to each other, engaging your core and glutes. Repeat three times.
Single-Arm Row In Split-Squat Position
Equipment: One 10- 15 pound dumbbell
Everyday Movement: Improves posture and helps with vacuuming and picking up things off the floor.
Put one foot in front of the other with your toes straight, and lift your back heel. Handle the dumbbell at a 45-degree angle forward. Squat as low as you can, keeping your spine straight and chest lifted, with your legs over your second and third toes. Stand up and row your arms while engaging your core and glutes. The upper back and the spine are activated unilaterally. Do three rounds of 12 reps each.
Supine Dead Bug And Chest Press
Equipment: Two 10-15 pound dumbells
Everyday Movement: Using your arms and core simultaneously, push a lawnmower forward
Lie on your back with your palms facing your body, shoulders, and elbows bent 90 degrees. The knees are at a tabletop position, so both knees and hips are 90 degrees. Lift your arms high, then lower them as you bring one leg in, keeping your back flat and your core engaged. Alternate sides with the legs. A great way to activate your body and legs at the same time. Repeat this exercise 3 times.
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Knee Into Chest Stretch On The Back
Everyday Movement: People at desk jobs need to do this stretch to loosen their lower back muscles and hips.
Relax your back and hips while keeping your hips square. Spread your legs parallel while lying flat on your back. Hold for at least 30 seconds. An excellent stretch for lower-back pain – which affects 80% of adults! – and it stretches your hip flexors as well.