When it comes to losing weight, building functional strength is essential. Functional exercises not only help you burn calories but also improve your overall movement patterns, making daily activities easier and more efficient. Whether you want to lose a few pounds or simply improve your fitness, I recommend incorporating functional strength exercises into your routine to accelerate your weight loss journey. Here are 10 of the best functional strength exercises for weight loss to help you achieve your goals.
Remember to perform each exercise with proper form and control, and gradually increase the intensity and difficulty as you progress. With consistency and dedication, you will be well on your way to reaching your goal weight.
Squats
You can’t have a list of functional strength exercises for weight loss and not include squats. Squats are a fundamental functional exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core.
Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back. Keep your chest up and your back straight. Engage your core as you push through your heels to return to the starting position. Do three sets of 12 repetitions.
Deadlifts
Deadlifts strengthen the posterior chain, including your lower back, glutes, and hamstrings, while engaging the core and upper body.
Stand with your feet hip-width apart, holding a dumbbell or kettlebell in each hand. Hinge at the hips and bend the knees slightly, lowering the weights toward the floor. Keep your back straight and your chest lifted as you lower the weights. Push through your heels to stand up straight, squeezing your glutes at the top. Do three sets of 10 repetitions.
Slots
Lunges are excellent for targeting lower body muscles, including the quads, hamstrings, and glutes, while improving balance and coordination.
Stand with your feet together and your hands on your hips. Take a large step forward with your right foot, lowering your body until both knees are bent at a 90-degree angle. Keep your chest up and your core engaged. Push through your right heel to return to the starting position. Repeat on the other side. Do three sets of 12 repetitions on each leg.
Push ups
Push-ups are a classic exercise that targets the chest, shoulders, triceps and core. This movement also improves upper body strength and stability.
Start in a high plank position with your hands shoulder-width apart and your wrists under your shoulders. Lower your body toward the floor by bending your elbows, keeping them close to your sides. Keep your core engaged and your back flat. Push through your palms to return to the starting position. Do three sets of 10 repetitions.
Curved rows
Bent-over rows strengthen your upper back muscles, including the lats, rhomboids, and rear deltoids, and engage the biceps and core.
Hold a dumbbell in each hand and hinge at the hips, keeping your back flat and chest lifted. Bend your elbows and pull the weights toward your ribcage, squeezing your shoulder blades together. Keep your core engaged throughout the movement. Lower the weights with control. Do three sets of 12 repetitions.
Boards
Planks are a simple but effective exercise for strengthening core muscles, including the rectus abdominis, obliques, and transverse abdominis.
Start in a forearm plank position with your elbows directly under your shoulders. Keep your body in a straight line from head to heels, engaging your core and glutes. Hold for 30 seconds to a minute. Repeat for three sets.
Russian twists and turns
Russian twists target the obliques and core muscles, helping to improve rotational strength and stability.
Sit on the floor with your knees bent and feet lifted off the floor, balancing on your sit bones. Hold a weight or medicine ball in both hands; arms outstretched in front of you. Twist your torso to the right, bringing the weight toward the floor next to your hip. Return to the center, then turn to the left. Do three sets of 20 repetitions (10 repetitions on each side).
Advances
Step-ups are a functional lower body exercise that targets the quads, hamstrings, and glutes while improving balance and coordination.
Stand in front of a sturdy bench or step. Step onto the bench with your right foot, passing through your heel. Bring your left foot to meet your right foot at the top of the bench. Step back down with your right foot, followed by your left. Repeat on the other side. Do three sets of 12 repetitions on each leg.
Bicycle squeaks
Bicycle sit-ups are an effective exercise for targeting the entire abdominal region, including the rectus abdominis and obliques.
Lie on your back with your hands behind your head, legs lifted off the floor, and knees bent at a 90-degree angle. Bring your right elbow toward your left knee while extending your right leg straight. Switch sides, bringing your left elbow toward your right knee while extending your left leg straight. Continue alternating sides in a pedaling motion. Do three sets of 20 repetitions (10 repetitions on each side).
Burpees
The burpee is a full-body exercise that combines strength training and cardio, making it very effective for burning calories and improving overall fitness.
Start standing with your feet hip-width apart. Get into a squatting position and place your hands on the floor. Return your feet to plank position. Perform a push-up, then place your feet back into your hands. Jump explosively into the air, extending your arms overhead. Do three sets of 10 repetitions.
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