Target Your Traps If you carry a heavy purse, schlep bags full of groceries or tote a toddler, you depend on your traps every day. But when was the last time you included them in your workout? For too many women, the answer is rarely, if ever. Yet nothing is more stunning than strong, sculpted traps - and nothing is more important to your everyday activities. Your trapezius is a four-headed muscle that runs from the back of your skull to the middle of your back. The muscle is divided into three regions: the superior or upper region, the intermediate or middle region, and the inferior or lower region. The upper traps extend to the back of the neck, allowing the head to turn and tilt. The middle and lower traps support the shoulders, keeping them elevated and allowing them to retract the shoulder blades. The traps are also essential for survival because they are engaged whenever you breathe, helping to expand the upper region of the chest when you inhale. As critical as your traps are to both your form and your function, adding this trio of moves to your workout routine can strengthen and define them. Perform three to five sets with 12 repetitions per set. Start with a weight that causes muscle fatigue for the final two reps. When all three sets become easy to do, increase the resistance. Barbell Shrug Stand with your feet shoulder-width apart as you hold a barbell with an overhand grip. Your hands also should be shoulder-width apart or slightly wider. Raise your shoulders up as far as possible as you exhale. Hold the contraction for a count of one, then lower your shoulders. Repeat. For more traps-sculpting exercises, click here. | 
