A Home Shoulder Routine for Smoother Upper Arms and a Defined Waist
ひなちゃんねる / Hinata Kato
In this short home-workout session, Hinata Kato of HINA CHANNEL leads a shoulder routine and explains why they started training their shoulders. Their central claim is that the bulge at the top of the upper arm and a waist that doesn't look defined can both come from underdeveloped, sunken shoulders. The routine has four parts: a release, light dumbbell raises, a posture-holding exercise, and a back stretch. It is followed by a personal account of how shoulder training changed their figure.
Step 1: Releasing the Shoulders
The session opens with a release. Kato says loosening tension first lets the exercises target the shoulder muscles properly, which leads to "beautifully developed muscles." The release is simple: roll the shoulders backward 20 times, then forward 20 times.
Step 2: Raises for the Front, Side, and Back of the Shoulder
The main strength block works the front, sides, and back of the shoulders. Kato suggests 2 kg or 3 kg dumbbells. Plastic bottles work as a substitute, and you can also start with no weight at all. They say they usually use 2–3 kg and sometimes 4 kg.
Side raises. Start with both arms extended straight out to the sides so they form a 180-degree line. Raise and lower the arms while keeping the abdominal muscles engaged. Kato stresses breathing: inhale as the arms go down, exhale as they come up, which they say enhances the effect. Do 20 reps.
Front raises. Next, raise the arms in front of the body, aiming to bring them up to vertical. Kato notes these muscles are the ones used for carrying things, so this exercise feels easier than the side raises. Exhale on the way up, inhale on the way down, for 20 reps.
Rear raises. For the back of the shoulder, lean forward, keep the chest out, the shoulders down, and the chin tucked. Then open and close the arms "like a butterfly opening and closing its wings." Kato says this strengthens the back muscles, and that lowering the shoulders, puffing out the chest, and tucking the chin makes the chest look more prominent. Do 20 reps.
Step 3: A Hold to Teach the Body to Keep the Shoulders Down
Kato calls the third exercise the important one. In the subtitles it is labeled "reverse crunches." The movement described is a hold: the hands are on the floor with the fingertips pointing toward the toes, and you lift your hips.
Kato says it tightens the arms and back and opens up the shoulders. More importantly, they describe it as a way to help the body remember the correct shoulder position. They explain the problem from their own experience. No matter how much they trained their shoulders, their neck still looked short, because the trapezius lifted and made that area look heavier. The fix, in their view, is to keep the shoulders lowered to create a clean body line.
Hold for 30 seconds. Look straight ahead, tighten the stomach, and press the hands into the floor. Kato says that if your shoulders are down, you are doing it correctly.
Step 4: A Back Stretch With Hands in Prayer
The routine ends with a back stretch. Kato says it borrows its position from a chest exercise meant to increase bust size, in which you press your palms together to load the chest. Here you only bring the hands together in a prayer position and move the arms while focusing on the back muscles. Kato repeatedly tells viewers not to tense the chest or press the hands together, and to breathe.
According to Kato, this stretch lowers the shoulder blades, lets the shoulders drop, and lengthens the neck, which gives "beautiful shoulders and a defined waistline." It is done for one minute. During the stretch, Kato mentions that a judo therapist is present and asks whether it helps stretch the back. The therapist answers that it straightens the back and relaxes the shoulders.
Why Kato Started Training Their Shoulders
After the workout, Kato shows a comparison image and asks viewers whether their shoulder looks completely different. They say they had already built their body line almost entirely through stretching but still felt something was missing. Thinking about how to improve further, they noticed their shoulders were sunken.
They had previously done exercises to slim their upper arms. They add that they personally like slightly toned upper arms on women because it looks more feminine, while acknowledging that ideals differ from person to person. When they thought about how to make their upper arms look nicer, they concluded the answer was to work on the shoulders.
Kato then addresses the worry that shoulder training will make the shoulders look bigger, and tells viewers not to worry. They point to their own shoulders as an example of a squared shape that they built through diet and strength training, and say they currently train at home with dumbbells of around 3 kg.
They report several benefits from their own experience. Their upper arms look better. Having more shoulder width makes the waist look more defined. They also say the face looks smaller and posture improves dramatically. Kato also mentions that many people get hyaluronic acid injected into their shoulders, which they describe as expensive, painful, and a hassle to have removed. Their suggestion is to try shoulder training before going that route. They add that strength training can also be a way to relieve stress.
Body Types and Plans for Personalized Routines
Kato says they made this video because they had received many questions about shoulder training. They introduce HIHIRO, a former judo therapist, and say the two of them have created shoulder routines tailored to different body types. In their view, some skeletal structures need a lot of shoulder training. They plan to add content for the wave, natural, and straight body types, delivered as personalized options through the channel's official LINE account. Kato says their older brother is building that system.
The video closes with this plan still in progress: personalized shoulder routines by body type are promised for the future but are not yet available.
Hello. Today, let's do some shoulder training that will give you a beautiful waistline!
First, we'll release the shoulder muscles so that the exercise will effectively target them. Releasing the tension allows you to use your muscles properly, resulting in beautifully developed muscles. Rotate your shoulders backward 20 times, and rotate them forward 20 times.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 11, 12, 13, 14, 15, 16, 17, 18, 19, 20.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Release complete.
The second is shoulder muscle training. Let's work on strengthening the muscles in the front, sides, and back of our shoulders. You can also use 2 kg or 3 kg dumbbells. If you don't have dumbbells, you can use plastic bottles instead. If you don't have either, try starting from scratch. I usually use 2 kg or 3 kg dumbbells. Sometimes I even use 4 kg dumbbells.
Now extend both arms straight out to the sides. Make sure this is a right angle. Extend both arms straight out so that they form a 180-degree angle. This is a very simple exercise. Simply raise and lower your arms straight out to the sides while focusing on your abdominal muscles.
Taking proper breaths will enhance the effects. Inhale as you lower your arms and exhale as you raise them. Please repeat this movement 20 times. Take a breath.
3, 4, 5, 6, 7, 8, 9, 10. 11, 12, 13, 14, 15, 16, 17, 18, 19, 20.
Next, let's work on strengthening the muscles in the front of our shoulders. Try to keep your arms vertical. The muscles we're working on are the ones you use when carrying things, so this one is easier than the last one, but let's do it anyway. Exhale when you raise your arms. Inhale as you lower your arms.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. OK.
Next, let's work on strengthening the muscles in the back of our shoulders. This is also easy. First, get into a kneeling position and lean forward. Stand tall with your chest out, shoulders down, and chin tucked in. Try raising and lowering your arms as if you were a butterfly. It's like a butterfly opening and closing its wings. This will strengthen the muscles in your back.
Let's do this movement 20 times. Lowering your shoulders, puffing out your chest, and tucking in your chin will make your chest appear more prominent. Let's do this movement 20 times.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 11, 12, 13, 14, 15, 16, 17, 18, 19, 20.
The third training is important. Reverse crunches are an important exercise for making your body look good. Please make sure your fingertips are pointing towards your toes. Imagine lifting your hips. This movement tightens the muscles in your arms and back and opens up your shoulders. This is a movement to help your body remember it.
No matter how much I train my shoulders, my neck still looks short. The trapezius muscles also lift, making this area heavier. Lower your shoulders to create a beautiful body line. Do this for 30 seconds.
The gaze is directed straight ahead. Imagine tightening your stomach and pressing your hands against the floor. If your shoulders are lowered, it's correct. 10 seconds left. Make sure to use your abdominal muscles as well.
Finally, we'll do some back stretches. This is a chest workout exercise designed to increase bust size. That's a training exercise where you push your hands together to put stress on your chest. This time, we'll just put our hands together in prayer. Try moving your arms while being conscious of your back muscles.
Doing this stretch will lower your shoulder blades, make your shoulders droop, and lengthen your neck. You'll get beautiful shoulders and a defined waistline. This stretch feels really good and is easy, so let's do it for one minute.
Please don't tense your chest muscles. Please do not press your hands together. Imagine moving your back. Please breathe. 30 seconds left.
There is a judo therapist standing in front of me. Does this help with stretching the back? Yes, it straightens your back and relaxes your shoulders. Yay! I am learning from a judo therapist.
10 seconds left. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
It's too early to cut this video. Please watch this video all the way to the end. Look at this image. Look at this image. Doesn't your shoulder look completely different? I created this beautiful body line almost entirely through stretching. But I still felt it wasn't enough. I thought about what I could do to become even more beautiful. I noticed my shoulders were sunken.
I used to do exercises to slim down my upper arms. I like it when women have slightly toned upper arms; it makes them look more feminine. These are everyone's individual ideals. When I thought about how I could make my upper arms look nicer, I realized that I needed to work on my shoulders. So, I did some shoulder training.
But you might think your shoulders will get bigger, right? Rest assured. You can see it if you look at the muscles in my shoulders, right? Can you see that I have square shoulders? I worked hard on my diet and muscle training to build muscle. I'm currently training at home with dumbbells weighing around 3 kg. Try doing shoulder exercises in silence.
I'm really glad I started shoulder training. It makes your upper arms look nice, and because you have shoulders, it makes your waist look even more defined. My waistline now looks nicer. Your face will become smaller and your posture will improve dramatically.
There must be plenty of people who get hyaluronic acid injected into their shoulders. It's expensive, painful, and it's a hassle to have the hyaluronic acid removed. So, before you do that, try doing some shoulder training first. Muscle training can also be a way to relieve stress.
That concludes my sharing of my experience. I've been getting a lot of questions about shoulder training, so I decided to post about it.
Do you know about HINA CHANNEL's official LINE account? HINA CHANNEL's official LINE account is full of useful information. For example, if you type "slim legs," you'll see results related to leg problems. If you click on "I'm concerned about the side of my thigh," a video specifically for that will appear. We have a personalized official LINE account that's free, so please try using it.
In the future, I will also create content addressing the concerns of those with a wave body type, a natural body type, and a straight body type. He is HIHIRO, a former judo therapist. HIHIRO and I have created various shoulder training routines tailored to different body types, right? HIHIRO, you can speak up. This is HIHIRO. He always supports everyone. I've forgotten what we were talking about.
Some skeletal structures require a lot of shoulder training. We'll be adding personalized options in the future, so please look forward to it. My older brother is working hard on programming. I simply select based on personalization. My brother's masterpiece has an official LINE account, so please try using it.
I'm sure it will be helpful for everyone's self-improvement. I would be happy if this helps everyone live an even more wonderful life. Let's do our best. Bye-bye.
Hello. I've created a website where you can jump directly to the serious weight-loss menu I designed, without having to search for it. Please check the description box and try using it to further improve the efficiency of your diet.
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