5 shoulder exercises for women to do at home

5 July 2019

Fitness

Have you been wondering how you can work out your shoulders at home? There are many full body and shoulder exercises for women at home that you can do whenever and wherever works for you.

Read also: Triceps exercises for women

Shoulder exercises for women

Let’s go on to learn 5 of the best shoulder exercises for women.

Ab Skiing

  1. First, position both palms on the floor in line with your shoulders, assuming a push-up position.
  2. While keeping both palms in contact with the ground, drive your knees forward, tucking them into your chest.
  3. Perform a lateral jumping motion and extend both of your legs to one side behind you.
  4. Keeping your legs together and palms on the ground, drive your knees forward, tucking them into your chest again.
  5. Perform a jumping motion to return your legs to being straight back behind you.
  6. Complete subsequent reps starting from step 2, alternating direction in step 3.

Assisted Cross Diamond Push-Ups

  1. Begin by lying flat on the floor, stomach down, with your knees bent, feet in the air with legs crossed, and hands centered under the middle of your chest connecting at the thumbs and other fingers so that the shape of a diamond is formed.
  2. Squeezing the abs and glutes while maintaining a flat back, begin to push through the palms of your hands until your arms are fully extended.
  3. Bend your arms, lowering your body until your chest is about 1 inch above the position of your hands.
  4. Without your chest touching the floor complete subsequent reps starting from step 2.

Assisted Push-Ups

  1. Begin by lying flat on the floor, stomach down, with your knees bent, feet in the air, and hands positioned wider than shoulder width at the level of the middle of your chest.
  2. Squeezing the abs and glutes while maintaining a flat back, begin to push through the palms of your hands until your arms are fully extended.
  3. Bend your arms, lowering your body until your chest is about 1 inch above the ground.
  4. Without your chest touching the floor, complete subsequent reps starting from step 2.

Iron Chair

  1. Begin by standing with your feet about shoulder width apart and pointed slightly outwards.
  2. Squeeze your glutes and abs, squatting down while raising both of your arms out in front of you until they are parallel to the floor.
  3. Continue squatting until your thighs are parallel to the floor, or as close as you can get to parallel.
  4. Maintain this position for the duration of your set.

Superman Raises

  1. Begin by lying on the floor on your stomach with your legs fully extended behind you and arms fully extended ahead of you.
  2. Raise both arms and both legs simultaneously without lifting your butt or chest off the ground.
  3. Lower both arms and legs simultaneously without resting them on the ground.
  4. Complete subsequent reps starting from step 2.

Remember to focus in on and engage your shoulders for each of these exercises to make the most out of each repetition.

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