What is the difference between core training and functional training?

1 Core training

Core training is a form of exercise that focuses on strengthening and stabilizing the muscles of the trunk, including the abdominals, back, hips, and pelvis. These muscles are essential for maintaining good posture, balance, and movement quality, as well as preventing injuries and pain. Core training can include various exercises, such as planks, crunches, bridges, twists, and leg raises, that challenge the core muscles to resist movement or maintain alignment. Core training can improve your performance in sports and daily activities, as well as your appearance and confidence.

2 Functional training

Functional training is a form of exercise that aims to enhance your ability to perform specific tasks or movements that are relevant to your life, work, or sport. Functional training can include exercises that mimic or simulate the actions you need to do, such as lifting, pushing, pulling, squatting, jumping, or running. Functional training can also involve exercises that challenge your stability, mobility, coordination, and agility, such as lunges, kettlebell swings, step-ups, or balance drills. Functional training can improve your functionality, efficiency, and adaptability, as well as your fitness and health.

5 Examples of exercises

Before starting any new exercise program, it is important to consult your doctor. Here are some examples of core and functional exercises that you can try at home or at the gym. When performing the exercises, make sure to use proper form and technique. For core exercises, try a plank, crunch, or bridge. For functional exercises, you can do a kettlebell swing, lunge, or step-up. With the plank, lie on your stomach with your elbows under your shoulders and toes on the floor. Lift your hips and torso off the floor and hold a straight line from your head to your heels. For the crunch, lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head and curl your upper body off the floor towards your knees. With the bridge exercise, lie on your back with your knees bent and feet flat on the floor. Lift your hips and torso off the floor and squeeze your glutes and core. For the kettlebell swing, stand with feet shoulder-width apart and hold a kettlebell with both hands in front of you. Hinge at hips and swing between legs, then thrust hips forward and swing up to chest level. For lunges, stand with feet hip-width apart and step forward with one leg, bending both knees to 90 degrees. Keep front knee over ankle and back knee off floor. For step-ups stand in front of a step or bench and place one foot on it. Push up and stand on step or bench with both feet then lower back to floor with same foot.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?