A comprehensive strength training program needs to incorporate the six basic types of body movements that utilize all the major muscle groups. Although it’s tempting to seek out exercises that target your so-called problem areas, exercising particular muscles doesn’t burn fat away from that specific area; that’s a myth called spot reduction.
When your body pulls out fat for fuel, it takes it from wherever it pleases, and unfortunately, you have no control over where that is. Being able to decide where the fat comes off would be great, but your body doesn’t work that way. Exercise and proper nutrition make you lose fat, but you can’t decide where.
The following list shows the six major types of exercises that should make up the foundation of your strength training workouts. The specific variations and the level of difficulty of these exercises that you choose depend on your abilities and your goals. This is where some professional guidance would be beneficial.
Triple-extension movements are multi-joint leg exercises like squats, lunges, step-ups, and leg presses. They work all the muscles of the thighs and hips.
Pushing movements work the chest, shoulders, and arms. Examples are push-ups, bench presses, and chest flies.
Pulling movements work the back, shoulders, neck, and arms. Examples are rows, chin-ups, pull-downs, and reverse flies. Pulling exercises are essential for correct posture.
Core exercises focus on the midsection — waist, trunk, and pelvis. A strong core is essential for spinal stability and the prevention of back injuries. Examples of core exercises are crunches, sit-ups, planks, twists, and back extensions.
Overhead movements, like the overhead press and the lateral raise, work the shoulders and arms.
Posterior chain movements target the group of muscles behind you — the hamstrings, glutes, and spinal erectors (the lower back muscles). Exercises that work the posterior chain are dead lifts, bridges, and hip extensions.