Essential Fitness Exercises

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There are five exercises that are essential for functional fitness. Functional exercises are those that allow a person to perform the daily activities of life with optimum ease. Everyone needs to do them, beginners, seniors and the best athletes, in order to perform at our best. They are compound exercises that work all of the major muscles groups in the body and you can do them.

1. Squats

Squats are a simple exercise, but often performed with poor form. Here’s how to do them correctly:

  • Start with your feet hip distance apart.
  • Keeping your knees over your ankles, bend your knees, moving your butt back as if to sit in a chair.
  • Your knees and lower leg should form a 90 degree angle (if you can’t get to 90 degrees without compromising your form that’s OK).
  • Make sure your knees do not go over your toes.
  • Raise up and start again.
  • Do 10 reps, three sets, two to three times a week.

2. Lunges

  • The working leg should be forward, the back leg hip distance apart, and in a split stance.  The heel of the back leg should be up.
  • Bend your knees, keeping the front knee over the ankles.  The end point is when both the front leg and the back leg make 90-degree angles.
  • Rise up and start again.
  • Do 10 reps, three sets, two to three times a week.

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