Slim Shoulder Exercises for Women at Home

For women, the shoulder area is sensitive and requires targeted, appropriate exercises for each specific muscle group to achieve toned and slender results. Below are some highly effective shoulder-slimming exercises for women that can be performed at the gym or at home.

The total duration for a complete shoulder-slimming workout is approximately 25 minutes. Before starting, prepare the necessary equipment: dumbbells of moderate weight, a pair of single weights (Dumbbells), and a resistance band.

1. Halo Exercise

• Step 1: Start in a kneeling position on the floor, with your knees slightly wider than hip-width apart.
• Step 2: Hold a weight (1–3 kg or adjusted to your capacity) with both hands in front of your chest, elbows pointing outward.
• Step 3: Keeping your arms slightly bent, rotate the weight around your head, moving from the front to the back and returning to the starting position. One complete rotation counts as one repetition.

Perform 10 rotations in each direction. Repeat the sequence two more times to complete 3 sets. Rest only when necessary before moving to the next exercise.

2. Banded Pull-Aparts

• Step 1: Stand with feet shoulder-width apart, arms extended straight in front of your body.
• Step 2: Raise your arms to shoulder height, holding a resistance band with palms facing downward.
• Step 3: Keep tension on the band while pulling it outward to the sides, then return to the starting position. Each pull and release counts as one repetition.

Perform 10 repetitions per set. Complete 3 sets in total. Take breaks only when needed before proceeding.

3. Upright Row

• Step 1: Stand upright with feet hip-width apart, holding a dumbbell in each hand.
• Step 2: With palms facing your torso, lift your elbows outward while raising the dumbbells to chest height.
• Step 3: Slowly lower the weights in a controlled motion back to the starting position.

Complete 15 repetitions per set. Perform 3 sets with minimal rest between sets before moving to the next exercise.

4. Inverted Push-Up

• Step 1: Begin in an inverted “V” position, feet flat on the floor, hands firmly pressed down, and hips pushed upward.
• Step 2: Lower your head toward the floor by bending your elbows outward. Push back up to return to the starting position.

Perform 10 repetitions per set and complete 3 sets, taking breaks only when necessary.

5. Tabletop Lift

• Step 1: Sit on the floor with knees bent and feet flat. Position your hands behind your hips, palms pressed into the mat, fingers pointing toward your body.
• Step 2: Lift your hips until your thighs are parallel to the ceiling. Pause briefly before lowering back down.

Repeat the motion 10 times per set, completing 3 sets in total.

6. Front Raise with Resistance Band

• Step 1: Stand in a staggered stance, right foot forward with the resistance band secured under it, left foot slightly back with the heel lifted.
• Step 2: Grasp the ends of the resistance band in each hand, then lift your arms straight in front of your body to shoulder height.
• Step 3: Lower your arms slowly back to the starting position.

Perform 12 repetitions per set. Repeat for 3 sets, resting only as needed.

7. Prone V-Up

• Step 1: Begin in a standard plank position.
• Step 2: Walk your feet closer to your hands in small steps, maintaining straight legs, to form an inverted “V.”
• Step 3: Walk back to the plank position.

Complete 10 repetitions per set and aim for 3 sets.

8. Bent-Over Rear Delt Fly

• Step 1: Stand with feet hip-width apart, knees slightly bent. Lean forward until your back is flat and parallel to the floor. Hold dumbbells in both hands with arms extended toward the floor, elbows slightly bent.
• Step 2: Squeeze your shoulder blades together as you lift your arms out to the sides. Slowly lower back to the starting position.

Perform 12 repetitions per set for 3 sets in total.

9. Lying T-Lift

• Step 1: Lie face-down on the mat, extending your arms to the sides to form a “T” shape, keeping your forehead against the floor.
• Step 2: Point your thumbs toward the ceiling and lift your arms slightly off the floor while squeezing your shoulder blades. Lower back down slowly.

Complete 15 repetitions per set and perform 3 sets in total.

10. Overhead Pull-Apart

• Step 1: Stand with feet shoulder-width apart, holding a resistance band taut between your hands. Extend your arms overhead with palms facing inward.
• Step 2: Pull the band outward and slightly behind your head while keeping your arms straight. Return to the starting position.

Perform 10 repetitions per set, completing 3 sets.

11. Downward-Facing Dog to Plank

• Step 1: Begin in a high plank position. Raise your hips to transition into the downward-facing dog pose.
• Step 2: Return to the plank position.

Perform 12 repetitions per set for 3 sets.

12. Bear Plank Shoulder Tap

• Step 1: Start on all fours, aligning shoulders above wrists and knees below hips. Lift knees slightly off the mat.
• Step 2: Tap your left shoulder with your right hand, then switch sides. Keep your core stable throughout.

Perform 10 repetitions per side and complete 3 sets.
 

13. See-Saw Press

• Step 1: Stand with feet hip-width apart, holding dumbbells at shoulder height.
• Step 2: Press one arm upward until fully extended, then alternate with the other arm. This counts as one repetition.

Complete 10 repetitions per set for a total of 3 sets.

To complement these exercises, maintain a healthy diet rich in whole, unprocessed foods and limit high-fat, processed options.
By following this workout regimen once a week with proper technique, you can achieve toned, slim shoulders over time.

To arrange an appointment, please call … or make your reservation directly HERE. You may also download the MyVinmec app to schedule appointments faster and manage your reservations more conveniently.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: Womenshealthmag