Functional and Core Training Classes in Dubai, Sharjah, Ajman, Abu Dhabi, RAK

Hey everyone, Arwa here from PT People, the UAE’s biggest platform connecting you with affordable personal trainers! Today, I’m flexing deep into functional and core training – two powerful tools to transform your life, no matter your age or fitness level.

Table of Contents

What is Functional Training Classes in Dubai, Sharjah, Ajman, Abu Dhabi, RAK​?

Think of functional training as mimicking real-life movements. It’s not just about sculpted muscles; it’s about building strength, stability, and coordination for everyday activities.

Here's why it matters:

Improved Daily Activities: 

Struggling with grocery bags? Functional training can make daily tasks like carrying laundry or climbing stairs a breeze! Studies show a 20% improvement in functional movement patterns after just 12 weeks of consistent training [1].


Reduced Injury Risk: 

Functional training strengthens the muscles that support your joints, playing football, building muscle, body toning, playing tennis and yoga classes, leading to a significant decrease in injury risk. Research suggests a 30% reduction in lower-body injuries among athletes who incorporate functional training [2].


Enhanced Athletic Performance: 

It helps men trainers, women trainers and fit kids who want to run faster, jump higher, or swing harder? Functional training is your secret weapon! It improves power, coordination, and balance, taking your athletic performance to the next level.

Functional and Core Training Dubai | Get Fitness Abs in Dubai

3 Fascinating Facts About Functional and Core Training:

Improved Daily Activities by 20%:


Studies show that consistent functional training for just 12 weeks can lead to a significant improvement in functional movement patterns [1]. This translates to real-life benefits, allowing you to tackle everyday tasks like carrying groceries or climbing stairs with greater ease and confidence.

Reduced Injury Risk by 30%:


Research suggests that athletes who incorporate functional training into their routine experience a substantial decrease in lower-body injuries [2]. By strengthening the muscles that support your joints and improving overall movement mechanics, functional training helps you stay active and injury-free.

Core Training Doubles Pain Relief Effectiveness:


A study published in the Journal of Strength and Conditioning Research found that functional core training programs were twice as effective as traditional back pain treatments in reducing pain and improving function [3]. This highlights the power of core training in managing back pain, a common issue affecting many people.

How Does Functional Training Work?

Functional training focuses on compound movements that work multiple muscle groups at once. Think squats, lunges, presses, rows, and carries – these exercises mimic everyday actions like picking up objects, bending down, or pushing doors.


Some abdominal & lower back exercises you can do at home


Some abdominal & lower back exercises you can do at home:


Bodyweight Squats: Builds lower body strength and core stability.

Lunges: Improves balance and coordination while strengthening legs and glutes.

Plank variations: (high plank, side plank) – Core powerhouse, promoting core stability and posture.

Wall push-ups: Modify traditional push-ups for a beginner-friendly option that strengthens chest, shoulders, and triceps.


Can Stretching Training Help with Back Pain?

Absolutely! stretching can Strengthen the core and stabilizing muscles around the spine significantly reduces back pain. A study published in the Journal of Strength and Conditioning Research found that functional core training programs were twice as effective as traditional back pain treatments in reducing pain and improving function [3].


Sitting at a Desk All Day? Functional Training to the Rescue!

Office life can wreak havoc on your posture and core strength. Functional training counteracts these effects by promoting proper alignment, core engagement, and flexibility – all crucial for a pain-free workday.


Core Training: The Foundation of Movement

Now, let’s talk core! Your core isn’t just your six-pack (though that’s part of it!). It’s a complex system of muscles that surrounds and supports your spine and pelvis.


Why is a strong core important?

Why is a strong core important?


Improved Posture: A strong core helps maintain proper spinal alignment, leading to better posture and preventing slouching.

Reduced Injury Risk: Core strength protects your spine and improves stability, minimizing the risk of injuries.

Enhanced Athletic Performance: Core stability is essential for transferring power throughout your body, maximizing athletic performance such as; Kickboxing, Pilates, Swimming, Tennis, Zumba, Bootcamp, Dancing, Special needs exercises, Corporate fitness as well as kids fitness classes in Dubai.


Core Training Exercises You Can Do Anywhere:


Plank: This classic exercise engages your entire core, improving stability and posture.

Crunches: Target your rectus abdominis (six-pack) for a sculpted core.

Bird Dog: This exercise challenges core stability and strengthens your lower back and glutes.



Functional Core Training: The Best of Both Worlds


Here’s the magic – combining core activation with functional movements. Think squats with a core brace, lunges with a slight torso twist, or rows with a focus on core engagement. This powerhouse combo takes your training to the next level!





Mobility and Flexibility: 

Limited mobility can hinder functional training. Make sure to incorporate stretches and mobility exercises by Pelaton for optimal results.



Programming Workouts: 

Design workouts that target different muscle groups and challenge you progressively. Start with bodyweight exercises and gradually increase intensity as you get stronger.



Progression & Regression:

Functional training is for everyone! Modify exercises to suit your fitness level. Don’t be afraid to regress exercises if needed, and gradually progress as you get stronger.



Avoid Mistakes: 

Proper technique is crucial! Consider working with a certified personal trainer from PT People to ensure you’re performing exercises safely and effectively.



Functional and core training are more than just exercise routines; they’re an investment in your overall well-being. Ready to move better, feel better, and live better?


PT People can connect you with the perfect trainer to guide you on your functional training journey

Functional & Core Exercises at Home (No Equipment Needed!)

Bodyweight SquatsLower Body, CoreBuilds strength, improves balance and stability.
Lunges (Forward & Reverse)Legs, Glutes, CoreStrengthens legs and core, improves balance and coordination.
High PlankCore, ShouldersStrengthens core muscles, improves posture and stability.
Side Plank (Left & Right)Core, ObliquesStrengthens core and obliques, promotes core stability and balance.
Wall Push-UpsChest, Shoulders, TricepsBeginner-friendly option for strengthening chest, shoulders, and triceps.
CrunchesCore (Rectus Abdominis)Targets abdominal muscles for a sculpted core.
Bird DogCore, Lower Back, GlutesChallenges core stability, strengthens lower back and glutes.
Mountain ClimbersCore, LegsIncreases heart rate, strengthens core and legs.
Glute BridgesGlutes, HamstringsStrengthens glutes and hamstrings, improves hip mobility.
Russian Twists (Seated)Core (Obliques)

Targets obliques for core rotation and stability.

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