Exercises for sculpted shoulders

One of the biggest mistakes women make when creating a fitness plan is not putting enough effort into the upper body. Well-defined shoulders are not only a symbol of strength but they will help you get that sexy 'V' shape and make the waist look smaller.

The other reason you should not neglect your shoulders and arms is that having more all-over muscle means your body works more efficiently and burns significantly more calories throughout the day.

Here are a few simple exercises to help you get started.

Shoulder press – This can be done with a barbell or with a dumbell in each hand. It can be done seated or standing, or if you want to challenge your core try sitting on a balance ball. Hold the weight by your shoulders with your palms facing forwards. Without leaning back, extend through your elbows to press the weights above your head. Then slowly return to the starting position.

Lateral raise – Hold one dumbell in each hand. Start with your arms relaxed by your sides, and raise the weights out to the sides until your arms are parallel with the ground, then slowly take them back down.

Front raise - Hold dumbells in front of your thighs, palms facing your body. Lift the dumbbells until your hands are in line with your shoulders, keeping your arms straight. Pause, then slowly lower back to the starting position. This exercise can be done while sitting or standing, but aim to keep your back straight and core muscles tight.

Upright row – Start just as you did for the front raise. Bending your elbows, lift the dumbells up until they are in line with your chest. Hold for a second, and then lower to the starting position. This is best performed in a standing position, and take care to keep a straight back and tight core.

Keep the weight low and focus on good technique until you gain confidence. If you are a member of a gym, then you will find that some of the resistance machines perform very similar motions but by using free weights you are also working more of your core muscles to maintain your balance.