Shoulder Strength Exercises for Moms: A FIT4MOM Instructor’s Guide
FIT4MOM x Christina Maril x Ashley Wursten
At FIT4MOM, strength is never just physical—it’s the support, encouragement, and connection that keep moms thriving. And some of the most powerful stories come from moms who discovered just how strong they can be when surrounded by a village.
Ashley Wursten, the proud owner of FIT4MOM Placer and mom to Owen (14), Grayson (6), and Amelia (4) is known for her uplifting energy, thoughtful coaching, and her passion for helping moms discover their strength—both inside and outside of class.
Finding FIT4MOM: A Village She Didn’t Know She Needed
Ashley first heard about FIT4MOM from other moms at the park, watching the community from a distance while sticking to her own fitness routine. But at 33 weeks pregnant, everything shifted when a fellow expectant friend invited her to try a FIT4BABY® class.
She said yes. She loved the workout. And, to her surprise, she loved exercising in a group.
Ashley originally planned to continue only until her due date… until the Village stepped in with a meal train after her daughter was born.
“I hadn’t known support like that before; it made me feel so loved—and by women who had mostly never even met me! I quickly learned that FIT4MOM is more than just a workout and was the village I didn’t know I needed.”
She dove into classes postpartum (and admits she was “quickly humbled” by them!), and she hasn’t looked back since.
Why She Loves Being a FIT4MOM Instructor
For Ashley, teaching is about empowerment.
“What I love most about being a FIT4MOM instructor is empowering women to prioritize their own health in a space where we model it for our children. Healthy moms create healthy societies.”
Watching women find strength, confidence, and joy while nurturing their families fuels her passion to lead with purpose.
Ashley believes FIT4MOM offers something deeper than sweat and reps:
“It’s a safe, supportive environment for women to grow in health—mentally and physically—no matter your fitness level or background.”
Ashley’s Favorite Theme: Strong Shoulders, Strong Strides
Shoulder strength is one of Ashley’s go-to focuses—especially for moms.
Strong, stable shoulders support posture, improve running efficiency, and make everyday mom-life movements easier: lifting babies, carrying car seats, pushing strollers, and hauling endless bags (#momlife).
Here are Ashley’s favorite shoulder-strong exercises, why she loves them, and her tips to make them safe and effective.
Plank Shoulder Taps
Why Moms Need It:
Improves core control, shoulder stability, and balance—key for posture and for preventing back strain from lifting little ones.
Ashley's Tips:
- Keep your hips as still as possible—think "headlights on your hips."
- Press the floor away to round the upper back slightly (hello, shoulder engagement!).
- Slow down! Controlled movement builds stability.
Bent-Over Rows
Why Moms Need It:
Rows counteract the “mom posture”—all that baby holding, stroller pushing, and phone checking. They strengthen the mid-back and rear shoulders for better alignment.
Ashley’s Tips:
- Hinge from the hips, not the waist—keep the spine long.
- Pull elbows close to your ribcage, not out to the side.
- Exhale as you squeeze your shoulder blades together.
Overhead Press
Why Moms Need It:
Whether you’re lifting toddlers into car seats or overhead into swings, this movement mirrors everyday mom life. It builds shoulder and upper-body strength while supporting core engagement.
Ashley’s Tips:
- Keep ribs down—don’t flare your chest forward.
- Think “biceps by ears” at the top.
- Use lighter weights and perfect form before going heavier.
Curtsy Lunge + Lateral Raise
This combo challenges balance and hip stability while sculpting the shoulders. The curtsy lunge tones the glutes from new angles, while the lateral raise builds shoulder strength and posture support.
Lateral Raise
Why Moms Need It:
Strengthens the lateral deltoids, improving posture, arm endurance, and the ability to carry loads on one side (like toddlers who refuse to walk).
Ashley’s Tips:
- Lead with your wrists slightly lower than your elbows.
- Stop at shoulder height—no need to go higher.
- Slow, controlled movement beats heavy weights every time.
Bear Crawls
Why Moms Need It:
Challenges coordination, core strength, and shoulder stability—great for functional fitness and keeping up with active kids.
Ashley’s Tips:
- Keep knees low (about an inch off the ground).
- Move opposite hand + opposite foot together.
- Keep your back flat—no mountain peaks.
Push-Up to Down Dog
Why Moms Need It:
Push-ups build chest and shoulder strength, while down dog stretches tight shoulders and upper back—perfect for countering daily mom strain.
Ashley’s Tips:
- In the push-up, keep elbows at a 45-degree angle.
- In down dog, press your chest toward your thighs and lengthen through your shoulders.
- Modify by dropping knees when needed—form first!
Strong Shoulders, Strong Moms
Ashley’s message is clear: strong shoulders support strong motherhood. Whether you're pushing a stroller uphill, holding a toddler on your hip, or running through your busy day, shoulder strength improves posture, protects your spine, and helps you move with confidence.
And in true FIT4MOM spirit, Ashley reminds every mom:
"You deserve to feel strong. You deserve to take up space. And you don’t have to do it alone."
Want to Try It for Yourself?
FIT4MOM offers classes for every stage of motherhood, led by instructors who truly get it—because they’ve been there. If you’re curious about how good movement can feel when it’s built for your body and your life, we’d love to meet you.
Find your local FIT4MOM village and get moving with us.
We’ll bring the workout. You bring your beautiful, messy, real mom self.
KEEP MOVING WITH US!
Check out these workouts too!
