A complete shoulder workout for women at home or on the move

The Muscles: An Overview

There are three areas of your shoulder: the anterior (front) deltoid, the lateral (side) deltoid, and the posterior (rear) deltoid. While this is all one muscle, it is possible to target specific areas with different exercises. The front deltoid is responsible for flexing and rotating the arm inward. The side deltoid's function is to move the arm away from the body (abduction); and the rear deltoid extends the arm and rotates the arm outward (adduction).

Your shoulders are involved in just about everything you do so exercising them will make daily functioning that much easier. Plus think how amazing you’ll look in that tank top, summer dress or anything sleeveless: sleek, shaped shoulders go a long way in making any outfit look better.


The Workout

The following workout requires minimal equipment and can be done in the comfort of your own home. Or, take this sheet with you when you travel and you’ll be sure to stay fit no matter where you find yourself.

Warm Up

Before you start any type of muscle-building routine be sure to warm up. Warm muscles respond better to exercise and a warm up will also help prevent any injuries. Spend about 5-10 minutes jumping rope, climbing the stairs, doing star jumps or jogging in place. Or if you’re feeling frisky, turn on some music and get moving.

Now that you’re warm, let’s get started

Push Ups
The classics never go out of style.

• Get on your hands and toes with you fingers pointing out at a 45° angle, make sure that you keep your back straight as a board, and go all the way down.

• Don’t rush the movement and slowly return to starting position.

• Repeat until fatigued (you cannot perform another full repetition with good form).

Tip: You can do these on your knees, just be sure to keep your bottom down – don’t let it stick up in the air.

Side Shoulder Raise

• Grab a hand weight, book or soup can for each hand.

• Start with arms hanging in front of thighs, elbows slightly bent, and palms facing each other.

• Raise both arms outward simultaneously to shoulder height, keeping elbows slightly bent.

• Lower arms to starting position.

• Repeat until fatigued (you cannot perform another full repetition with good form).

Front Shoulder Raise

• Grab a hand weight, book or soup can for each hand.

• Begin with arms hanging in front of thighs and palms facing thighs.

• Raise arms straight in front of you to shoulder height.

• Lower arms to starting position.

• Repeat until fatigued (you cannot perform another full repetition with good form).

Upright Row

• Grab a hand weight, book or soup can for each hand.

• Stand with arms hanging in front of thighs, palms facing thighs, and hands close together.

• Keeping palms close to the body, raise arms simultaneously to the chin.

• Lower arms to starting position.

• Repeat until fatigued (you cannot perform another full repetition with good form).

TIP: IF ANY OF THESE EXERCISES BECOME TOO INTENSE, SIMPLY EXECUTE ONE ARM AT A TIME.

Three-way Shoulder Press

• Holding a weight, book or soup can in each hand, stand with your feet shoulder-width apart and your arms bent at a 90° angle by your sides, so that your fists are out in front of you.

• Keeping the 90° bend in your elbows, raise your upper arms so that they form a "T" with your torso and your palms end up facing down.

• Keeping your arms raised and the 90° bend in your elbows, rotate your shoulders backward so that your hands end up above your shoulders, with your palms facing away from you.

• Then, press the weights over your head and lower them. Retrace your steps by rotating your shoulders forward, until your palms end up parallel to the floor, and bring your elbows back to your sides.

• Repeat until fatigued (you cannot perform another full repetition with good form).

Work towards completing 2-3 sets of 10-12 reps of each exercise. Don’t rush through the movements; make sure you are doing them with good form. Remember, speed doesn’t count, form does! Once you can easily complete 2-3 sets, add more reps.

Stretching

After you’ve worked your muscles, it’s important to stretch them. Stretching after strength training is imperative to help prevent injury and for the muscles to recover quicker. Plus, it feels good.

Anterior Shoulder Stretch

This behind-your-back shoulder stretch will stretch the front of the shoulder and the chest.

• Stand up straight with shoulders relaxed and back.

• Clasp your hands behind your lower back. If you have difficulty doing this, hold on to a towel positioned horizontally behind your back.

• Lift your clasped hands, keeping your elbows straight, back out away from your body.

• Keep an upright posture.

• Stop lifting at the point you no longer feel comfortable; don't stretch to the point of pain.

• Hold the stretch for 15-30 seconds.

By doing these exercises on a regular basis with at least 24 hours of rest time in between workouts, you will help to shape your shoulders to give them a sexy, shapely look that never goes out of style.