A little variety can make a big difference in your workout results. "Life and sports occur in three planes of motion, and working your muscles from multiple directions can help prevent joint problems and muscular imbalances," says Craig Rasmussen, C.S.C.S. Use this guide to increase your strength and limit pain in your shoulders and hips. The best part: These multimuscle exercises can also boost your metabolism.
SAGITTAL PLANE
Motion that's primarily forward or backward. This plane divides the body into left and right halves.
TRY THESE
Forward lunge, chinup, close-grip bench press
TRANSVERSE PLANE
Motion that's rotational. This plane divides the body into upper and lower halves.
TRY THESE
Single-arm cable row with rotation, cable chop, crossover stepup
FRONTAL PLANE
Motion that's primarily side-to-side. This plane divides the body into front and back halves.
TRY THESE
Side lunge, dumbbell overhead press, pullup
