Five surprising exercises to sculpt sexy shoulders

Superman hold

Equipment needed: Stability ball and light weights (approx. 2-3 pounds)

1. Place a stability ball under the pelvis and put feet against the wall for support

2. Put the body in a straight line, lifting weights up to shoulder level, holding for three seconds before bringing arms back down 

3. Complete 10 to 12 reps 

Rear deltoid pull

Equipment needed: Resistance band

1. Focuses on the back of the shoulder while also working the core

2. Begin in a plank position with one hand over a portion of the resistance band in order to create tension

3. With the body in one straight line, hold the handle with the other hand and lift the band up and out to the side

4. Similar to a fly motion, do not move the hips too much

5. Complete 10 reps per side

6. Repeat 2-3 times

Press jacks

Equipment needed: Medicine ball 

1. This move is essentially a jumping jack with the feet adding on a shoulder press at the top

2. Start in a standing position, holding the medicine ball at chest level with feet together 

3. Push the ball up and jack the feet out, then return to the original start position to finish one rep 

4. Complete 30 second intervals

Mat hops

Equipment needed: Rolled-up yoga mat

1. Begin with a rolled-up mat to the side of the body

2. Place hands on the ground, one on each side of the mat. Position the body into an upside v-shape, similar to downward dog. Let body weight rest on the hands using shoulders for balance. Body stays on one side of the mat.

3. Come up on toes and simply hop feet from side to side over the mat

4. Try to get some height, kicking heels to the bum as you get more comfortable with the move to increase the weight on the shoulders

5. Complete 30 second intervals

Hip pivot

Equipment needed: None

1. This move requires a lot of strength from the shoulders to hold the body up

2. Begin with hands and feet on the ground. Hands should be placed under the shoulders and knees should have a small bend to them

3. A full plank position is not required, hips may be slightly elevated

4. Balance on one arm while twisting the body and bringing the knee out to the side

5. Complete 10 reps per side, remembering to keep the core tight!

6. Repeat 2-3 times

The expert

Sammie Kennedy is the creator and CEO of Booty Camp Fitness, BootyCamp.TV and Booty HIIT Express. Her specialty in the fitness industry is taking otherwise intimidating workouts and making them accessible and fun for clients, resulting in their success with her exercise programs. She shares a healthy twist on nutrition as well as fun, unpredictable-yet-effective fitness moves with her fans through her blog.