Shape up your shoulder in four easy steps

Transform your upper body by sculpting your shoulders in minutes, says Amanda Khouv. 

IF you want to look toned in a tank top or T-shirt, shaping up your shoulders is the way to go.

Upper body exercises are often dominated by moves that target the biceps, triceps and chest, with the shoulders only getting their workout as assisting muscles — but giving them a little extra love could make all the difference in transforming your entire body. Plus, toning up the shoulders is a great trick for helping to balance out wide hips!

How to do it

Perform the allotted reps for your level for each move, back to back in a circuit with no rest between moves. Once one set of each move is complete, rest for 30-45 seconds, then repeat the circuit.

Beginner: 4 x 10 reps;

intermediate : 5 x 10 reps;

advanced: 6 x 10 reps

Kit you’ll need: 2x dumbells, barbell

1. LATERAL RAISE

* Hold a dumbbell in each hand by your sides, palms facing your body.

* Raise both dumbbells up and out to the sides until at shoulder height.

* Lower and repeat.

2. MILITARY PRESS

* With feet together, hold a barbell in front of your shoulders, elbows underneath the bar.

* Push the barbell up towards the ceiling.

* Lower and repeat.

3. ALTERNATING SHOULDER PRESS

* Hold a dumbbell in each hand in front of your shoulders, palms facing each other.

* Push one dumbbell up toward the ceiling in a controlled motion.

* Lower it back to the start as you push the other toward the ceiling.

* Repeat for the following rep.