Having strong shoulder and abdominal muscles is important for bodybuilders and anyone who wants to exercise and keep fit. Strong shoulders can help with everyday activities such as lifting and carrying, while powerful abdominal muscles can help strengthen the core of the body.
The shoulder is a ball and socket joint that allows various movements of the arms to take place. Shoulder muscles are attached to the skeleton by flexible tendons, and these muscle tendons are vital for performing reaching and throwing movements. Shoulder muscles do not only help with certain actions, but they also act as a protective layer for the shoulder joint itself.
Abdominal muscles also have various functions, but these mainly involve maintaining posture and supporting the spine while sitting, bending, and even standing. Another function of the abs is to protect and hold all the vital organs in the abdomen.
Because both shoulder and stomach muscles have such crucial functions within the body, they must be regularly exercised.
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How Do You Get Shoulder and Abs Muscles?
The best way to improve muscle growth to get strong shoulder and ab muscles is by tailored exercises that specifically target these muscle groups. This is because there are various muscles within the shoulder, and this also applies to the abdominals. This means that each muscle within these parts of the body should be worked while in the gym or working out at home.
Specialist gym equipment that should be used as instructed by a personal trainer is probably the best way of building solid shoulders and abdominal muscles. It’s also important to challenge the muscle groups consistently one to two times a week to gain full benefits.
A healthy diet that includes quality protein sources such as lean meat and fish can also help increase muscle mass. Protein helps to build muscle and also aids in recovery after workouts.
Can I Do Shoulders and Abs Together?
Shoulders and abs can certainly be exercised during the same workout program. However, it is not necessary, and you can target them on different days if you prefer. It is ideal if you are consistent with your workout routine on a weekly basis to ensure the muscles are getting all of the attention they deserve, whether they are worked together or separately.
6 Effective Shoulder and Ab Exercises
1. Overhead Shoulder Press
A overhead shoulder press works the deltoids; these muscles help you move your arms in different directions and protect the shoulder joint. They are executed in a seating position with a weight bar.
Depending on how much weight you intend on pressing, you may need the assistance of a personal trainer to lift the bar and place it safely in your hands.
Instructions:
1. The starting position for this shoulder workout is seated and leaning back with your head resting against the back of a chair and the weight rack behind you and above your head.
2. Grip the weight bar with your hands wide apart; this helps to balance out the weights and prevents injury too. Your hands should be at shoulder width from the center of the weight bar.
3. Bring the weight bar just below chin level while remembering to keep your spine straight and your head slightly tilted back against a chair. Exhale when you push the weight bar up, and inhale when you pull the weight downwards. The weight bar should be raised high enough to straighten the arms upwards, and the bar should be lowered to chin level.
Recommended reps and sets:
3 sets of 10 reps
2. Cable Lateral Raises
As the name suggests, a cable lateral raise can only be done with access to a cable pulley machine. This particular exercise is great for increasing overall shoulder size and strength and is easy to include in any training program.
Instructions:
1. To begin, select a suitable weight that can be raised with one arm when using the pulley machine. Next, stand to the side of the gym apparatus with your feet shoulder-width apart. It’s important to maintain a good posture to prevent back ache and neck pain from developing during and after doing these exercises.
2. Grab the handle to your side but keep facing and looking forwards. Bend the elbow slightly and raise the handle sideways until it is level with the shoulder. Breathe out as you lift and hold the position for five seconds, then inhale while lowering the weighted handle.
Recommended reps and sets:
3 sets of 15 reps on each arm
3. Dumbbell Front Raises
As the name suggests, weights are needed for dumbbell front raises. This is a simple but effective exercise for all the shoulder muscles involving a set of dumbbells and nothing else.
These can be done in front of a mirror, so you can make sure you stand straight with the correct posture.
Instructions:
1. The starting position is standing with your spine in a neutral position, wrists straight, feet together with knees bent slightly, and a dumbbell in each hand.
2. Rather than just lifting each weight, the most benefit from this exercise is lifting the weights in a reaching motion. This makes all the muscles in the shoulder work harder. You can do one arm at a time or both simultaneously.
3. Raise the weights to chin level until the arm is almost fully extended outwards to your sides, hold the position for a couple of seconds, and then bring the weights straight down.
Recommended reps and sets:
2 sets of 10 reps
4. Weighted Russian Twists
The weighted Russian twist is an exercise that mostly works the abdominal muscles. It is done in a seated position on a gym mat.
Instructions:
1. To begin, sit on the mat and stretch your legs out in front of you. Next, slightly bend the knees and put your feet together. Finally, lean back slightly until you feel your abdominals start to tense up.
2. Hug a dumbbell close to your chest with both hands, and then twist from side to side, reaching the dumbbell towards the floor.
3. You can also stretch the dumbbell out to the side of your waist and twist it from side to side. Be sure to keep your shoulders back and back straight to prevent injury throughout the movement.
Recommended reps and sets:
3 sets of 15 reps on each side
5. Crunches
Crunches are simple, yet effective, floor exercises that should be performed on a mat with your bodyweight.
Instructions:
1. To begin, sit on the mat with your knees bent and feet planted flat on the floor. Hug your hamstrings and then roll backward until your back is on the mat. Keep your feet on the floor and your knees bent. You can keep your knees together or hip distance apart.
2. Lace your fingers and put your hands on either side of your head. Keep your chin away from your chest to protect your neck.
3. Raise your head and shoulders up off the ground, hold for a moment, and then release back down. Keep your elbows facing outwards at all times, and do not let your chin touch your chest.
Recommended reps and sets:
3 sets of 10 reps
6. Hanging Leg Raises
You will need gym apparatus with a sturdy bar that you can hang from to execute a hanging leg raise successfully.
Instructions:
1. The starting position is dangling from a bar while holding on tightly with both hands.
2. With the knees bent and legs together, tense your abdominals to raise your knees until they almost touch your chest. Keep your head straight and gaze forward during the movement.
3. You can also keep your legs stretched out with only a slight bend at the knee and push your feet slightly above head height to make this move more advanced.
Recommended reps and sets:
2 sets of 10 reps
Killer Shoulder and Ab Workout Plan
No matter your level of expertise in the gym, you can still effectively target your shoulders and abs in a workout! Check out the beginner, intermediate, and advanced workouts below to see which would work best for you.
Beginner Workout
For each exercise, do 3 sets with 90 seconds of rest in between each set.
1. Cable lateral raises – 10 reps on each side
2. Dumbbell front raises – 12 reps
3. Weighted Russian twists – 10 reps on each side
4. Crunches – 20 reps
Intermediate Workout
For each exercise, do 4 sets with 60 seconds of rest in between each set.
1. Overhead shoulder press – 12 reps
2. Cable lateral raises – 10 reps on each side
3. Dumbbell front raises – 12 reps
Superset the following exercises:
4a. Weighted Russian twists – 10 reps on each side
4b. Crunches – 20 reps
Advanced Workout
For each exercise, do 4 sets with 30 seconds of rest in between each set.
1. Overhead shoulder press – 12 reps
Superset the following exercises
2a. Cable lateral raises – 10 reps on each side
2b. Dumbbell front raises – 12 reps
3. Hanging leg raises – 15 reps
Superset the following exercises:
4a. Weighted Russian twists – 15 reps on each side
4b. Crunches – 30 reps
How Do You Strengthen Your Core and Shoulders?
It is crucial to strengthen your core because it is the central part of the body. The pelvis, stomach, and hips, as well as the lower back, are all part of the core of the body. Strengthening your core and shoulders leads to better body stability.
Not all shoulder and core exercises need gym equipment, so they can be done at home as well. For example, push-ups, sit-ups, planks, and fitness ball exercises all help to either strengthen the core or the shoulders.
If you are a gym member, it is easier to do certain individual exercises on the equipment provided that helps target both the shoulder and core muscles.
What is Best to Workout With Shoulders?
Any exercise which lets your shoulder muscles do most of the work can help strengthen each individual muscle within the shoulder. However, some exercises work different muscles at the same time, and this is not only efficient and time-saving, but it also prevents overtraining.
Targeting one particular set of muscles, such as the shoulder muscles, may not be as effective as targeting the groups of muscles that work with the shoulder muscles to complete movements. For example, the chest, triceps, and shoulders are known as the push muscles because they push resistance away from the body. Therefore, exercises that work these muscles along with the shoulders are the best.
Final Thoughts
Having strong shoulders and abs helps us perform everyday activities more efficiently without tiring or getting injured—the only way to build strength in these areas.
To benefit the most, a healthy diet should also accompany the strength training, as this will contribute to more efficient repairing and building of the muscle groups.
