Movement is very important.
Not only does movement help burn fat but it also lubricates our joints, pumps nutrients around the body and releases happy hormones.
We all live in a 3 dimensional world and move in a 3 dimensional way both in our daily lives and during leisure activities.
It makes sense then doesn’t it to exercise in 3D too!
The human body moves along 3 fundamentals planes:
- Sagittal – forwards and backwards
- Frontal – side to side
- Transverse – rotational
Here are some examples of exercises from each movement plane:
Sagittal Plane
- Beginners – Squat
- Intermediate – High Knees
- Advanced – Burpee
Frontal Plane
- Beginners – Side Plank
- Intermediate – Side Lunge
- Advanced – Lateral Swing
Transverse Plane
- Beginners – Bird Dog with Rotation
- Intermediate – Windmill
- Advanced – Lunge with Rotation
Now you know some exercises you can put them together into an effective 3D Workout like this Intermediate one:
- Windmill – 30 secs each side
- High Knees – 30 secs
- Side Lunge – 30 secs each side
- Repeat 3 – 4 times
Video of the Kettlebell Windmill exercise
Video of theย High Knees exercise
Video of theย Side Lunge exercise
That’s a great 10 minute workout that hits your body from all 3 directions so that you: use more muscle, burn more fat, improve your movement skills, and it prevents overuse injuries.
Armed with your new knowledge, next time you see someone exercising watch how limited their workouts are. Chances are all their exercises will be just forwards and backwards (sagittal).
OK that’s all for today, I hope you found this useful.
Take care,
Greg
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