5 Functional Exercises that are Totally Worth it

Sometimes, we all have those days when we wake up in the morning and think, “ugh, I really need to exercise.” Lying in bed we think of our many workout options—we could release some pent-up aggression through kickboxing, peddle our hearts out on the spin bike, or even pop in a 90s workout DVD and do Pilates with leotard-clad experts. While it is great to have options, we often choose that of least exertion: sleep in another hour and figure it out later. As a personal trainer, I want to offer you five functional exercises—exercises that are all about training your body to handle real-life situations—that are totally worth dragging your butt out of bed for. These exercises are simple enough to do right after rolling out of bed, not to mention they are highly effective. You can do them anywhere and anytime to help build the strength and balance that will allow you to breeze through daily activities.

1. Squat

Squats strengthen and tone your abdominal and lower body muscles, all whilst burning fat. They not only improve your balance, but also your general athletic performance.

2. Forearm plank

The plank exercise works your upper and lower abs, obliques, and lower back. Strengthening your core and lower back will improve your posture.

3. Pelvic Bridge

The pelvic bridge strengthens your lower back, abdominals, quadriceps, hamstrings, and gluteals, stabilizing your pelvis and spine.

4. Pushups

Pushups work your upper body muscles, including the chest, shoulders, upper arms, forearms, and wrists. Like squats, pushups both build strength and burn calories.

5. Step-ups

Step-ups offer benefits similar to squats, but they allow you to build and balance the strength of the muscles in each individual leg. Step-ups also improve balance.

Now that you know the major benefits of these functional exercises, I hope that they do not seem so stale. I prefer to think of them as manageable—once you perfect your form (something us trainers can help you with!), you will have a set of convenient, effective exercises in your arsenal. You can also explore their many variations. So the next time you groan at the thought of working out, consider whipping out these five functional exercises that are totally worth your time and effort.