How to narrow a girl’s shoulders exercises at home

Causes of fat in this area

Among the main factors, the following can be identified:

1. Eating high-calorie foods. Causes excess calories to be stored as fat in various parts of the body, including the shoulders and arms. A balanced diet and exercise are the key to solving the problem.
2. Hereditary factors. An inherited body type, when the favorite places for fat deposition are, first of all, the areas of the shoulders and arms. Changing family eating habits and a set of exercises are ideal for getting rid of fat in the problem area.
3. Poorly developed muscles. When the proportion of muscle mass is small, and the proportion of adipose tissue is quite significant. In order to reduce body fat, you need to pump up your muscles.

Top 4 methods for reducing deltas

Only an integrated approach will not only help make your shoulders narrower, but will also allow the girl to maintain the achieved result. We have selected the 4 most effective methods for reducing the problem area.

Eat right

Start by adopting the right diet. Use in your menu those products and those nutritional rules that will help you cope with excess weight and get rid of broad shoulders.

1. Include a wide variety of foods in your diet every day. Our body takes all the beneficial substances from the foods we consume. If some nutrients are not enough, all systems of our body suffer. In addition, this is reflected in appearance.
2. The basis of a proper menu should be: boiled or baked chicken and fish, a small amount of grain bread or crispbread, low-fat fermented milk products. Also, do not forget about raw vegetables - all types of cabbage, carrots, lettuce, tomatoes, cucumbers, peppers, radishes and radishes. While you are losing weight, try to eat side dishes less often - potatoes, cereals and other starchy foods. Once a week is quite enough.
3. You cannot constantly try different diets on yourself - this is a big test for the body, leading to metabolic disorders and obesity.
4. You need to give up confectionery, fried foods, chips, nuts and other high-calorie foods.
5. Replacing the method of heat treatment of products. We replace all fried foods with boiled, baked and stewed (without adding oil!) foods. With this technique we can reduce the calorie content of our daily diet by almost half.

We also recommend watching the video:

Important! You need to eat several times a day (about five times!) in small portions. Then the feeling of hunger will not accumulate and you will not overeat.

Choose your cardio

Such workouts provide increased load, work out muscles well and help women fight fat deposits, and, therefore, allow them to reduce the volume of their shoulders and the size of their arms in general. Make your choice in favor of the option you like:

1. Treadmill. One of the most popular and widespread types of simulators. Classes help you quickly get into good physical shape by working out the main muscle groups.
2. Exercise bike. It burns calories perfectly and helps gain muscle volume. Cycling enthusiasts can do this at home too.
3. Ellipsoid. Many people choose this type of training, as it provides a harmonious load on the muscles, joints and ligaments. If you have problems with the knee joints, it is better to prefer an ellipsoid, as it gives a softer load on this part.
4. Stepper. This simulator has a huge number of admirers and users. The number one remedy in the fight against a sedentary lifestyle. Perfectly replaces running or walking.
5. ​Exercises with a skipping rope. A simple jump rope will help you lose excess weight, work out all muscle groups and give you a workout until you sweat.​
6. Dancing. Dancing needs to be done regularly. This will help you lose excess weight, acquire royal posture and graceful shoulder line.
7. Swimming. Beneficial for everyone, regardless of age and physical fitness. If you want to have a slim figure and beautiful shoulders, pay attention to swimming. It is enough to study two to three times a week for one hour.
8. Nordic walking. It has become very popular lately, and for good reason! Reliance on sticks makes it possible to use it during rehabilitation after injuries. Gently loads the main muscle groups, helps burn calories, and helps stabilize weight loss results. Full hands are not for you!

On the subject: Why shoulder muscles hurt

More information about different types of cardio training in the video:

On a note! Nordic walking provides a uniform and gentle load on the cardiovascular system and muscles, so you can do it at any age.

3. Be sure to do strength exercises

Physical activity and proper nutrition are essential components of achieving your goal. All other means are auxiliary. Such training is also the best helper for girls on the way to the desired reduction in their back and shoulders. Girls sometimes doubt whether they should do exercises with dumbbells on their shoulders, and whether their figure will become similar to a man’s? Your fears are in vain - for this you need to work long and hard with heavy weights. This complex is selected in such a way as to form the ideal line of arms and shoulders:

1. Standing dumbbell press. This exercise is very popular and is included in many sets of strength exercises for girls. Quickly pumps up the arm muscles and makes the shoulder girdle toned.
2. Dumbbell flyes while standing straight. The exercise rounds the shoulder, making its muscles prominent. Fits well into any training program: both for beginners and for those who practice regularly.
3. Bent-over dumbbell raises. One of the few exercises that works the back of the shoulder. The load also goes to the latissimus dorsi muscle, forming a slender and toned silhouette. The exercise should begin with the use of minimal weight.
4. Wall push-ups. Works the muscles of the shoulder girdle. Great exercise for beginners. Regular exercise will strengthen the muscles and joints of the hands.
5. Classic push-ups. A more difficult type of push-up, available to those who are in good physical shape. Having mastered this type of exercise, you can quickly build up the muscles of your shoulders and arms.
6. Wide grip pull-ups. Works the muscles of the shoulder girdle, builds muscle volume well. For those starting exercise for the first time, it is recommended to strengthen the muscles by performing “wall push-ups” and “standing dumbbell presses.”
7. Alternating pull-ups. They are made with one hand or the other. Repeatedly increases the load on the arms and perfectly increases muscle volume.

Feel free to follow the above system, even if you are 37 years old or older.

You can use this complex in the video:

Attention! Regularity of classes is the key to success! Any irregular load, unfortunately, will not have any effect.

Choose the right clothes

You can highlight the strengths of your figure and hide your flaws with the right clothes. It will help visually narrow your shoulders and shape your ideal silhouette. In this case, you can follow the tips and recommendations of clothing designers:

1. Use accessories - long chains, strings of beads. This will brighten your look and visually reduce your shoulder line.
2. The upper part of the clothing should be dark in color. This will reduce the shoulder line. For the lower part, you can use light colors, checkered patterns, flowers - this will expand the hip line and balance the silhouette.
3. Tie a scarf or scarf with long ends around your neck. This will visually elongate your silhouette, and if you have extra pounds, it will make you slimmer.
4. It’s good to use long shirts, blouses, and cardigans in your wardrobe . They can be worn with a wide belt.
5. If the top is tight, then the bottom should be loose-fitting, which will give volume to the hips.

We replace all bad and unhelpful habits with habits that are beneficial! We lead an active lifestyle, exercise, eat rationally, and allocate enough time for sleep. We choose the right beautiful clothes and enjoy life!

Source

Top 4 methods to deal with the problem

First you need to determine which shoulders are considered wide. To put it simply, girls should not have shoulders wider than their hips. If the problem is too thin thighs, then this is the place for you. If you fall under this criterion, you can solve the problem in two main ways - visually correct the defect with the help of clothes , which is quite quick and simple, but not everyone will be happy with it. Or, by changing your lifestyle and training, gradually reduce the problem area . It takes much longer, but this method will achieve lasting results. Let's consider all the methods in order.

Choose appropriate clothing

The type of figure in which the shoulders are wide and the hips are narrow is called the “inverted triangle”. This silhouette can be balanced by adding volume to the lower part of the garment. The main rule is not to wear tight-fitting clothes. This style enhances the shoulders and accentuates narrow hips. Photos of specific clothing can be found in a separate article.

You can visually remove massive shoulders using the following recommendations, which are suitable for most girls and women:

1. Using the principle of layering clothing. There is a lot of room for imagination here. What do you need to remember here? The bottom of the clothing should be more voluminous than the top. You can combine shirts, blouses, cardigans, skirts, trousers, and light wrap-around coats.
2. Accessories. Long scarves, shawls, beads can elongate the silhouette and visually reduce the shoulders. Wide belts can be a fairly successful addition.
3. Color. The lower part of the clothing can be bright, with large patterns. The top of the clothes is of restrained tones. This color scheme distracts attention from the shoulders, making them visually much narrower.
4. Wide skirts and trousers of different styles. A harmonious silhouette will be provided by a voluminous cut bottom. Those with slender legs can afford any length of clothing.
5. If you have long legs , wear loose-fitting shorts with patch pockets on the sides and back. They look very flattering and balance out even very wide deltoids.

Also be sure to check out the video:

On a note! Do not wear tight pants or skirts. The only option when you can experiment is to wear a long shirt that reaches mid-thigh or a cardigan with skinny trousers or a skirt. A very successful combination of such an ensemble is possible, but it will depend on the other features of the figure.

Eat right

Nutrition, along with exercise, is the first way to successfully achieve your goal. We have already discussed 4 methods for removing fat on arms and shoulders. Diet is one of them. Advice from nutritionists on organizing a balanced diet:

1. If you want to be slim and beautiful, eat right, eat healthy foods, drink clean still water.
2. Don't use crash diets to lose weight quickly. The kilograms that quickly disappear come back just as quickly.
3. Your daily diet should be balanced - that is, you need to get all the nutrients from food.
4. Replace high-calorie foods with lower-calorie foods. Include salads made from fresh vegetables – cabbage, carrots, cucumbers – into your menu every day.
5. Replace sweet desserts with berry fruit drinks and fresh fruits.
6. To reduce calories, eat low-fat dairy products with greens or fresh vegetables. For example, low-fat cottage cheese with fresh cucumbers, or kefir with finely chopped herbs.
7. Sometimes you can arrange one-day fasting days - drink green tea with milk or kefir.

Watch the video for more details:

Carefully! Remember - mono-diets are harmful to the body! It is better to give up fatty, sweet and fried foods and products. They are very high in calories and do not bring any benefit to the body.

Do strength exercises

Strength exercises in combination with proper nutrition help you lose weight, remove fat in the problem area, if any, pump up your muscles, give them roundness and relief.

Related: Shoulder ligament muscle pain

The following 7 exercises for losing weight on arms and shoulders show the greatest effectiveness:

1. Standing dumbbell press You can give relief to the muscles of the shoulder girdle by regularly performing dumbbell presses. This promotes increased calorie expenditure. This exercise, performed in combination with others, allows you to pump up the muscles responsible for the beautiful line of your arms.
2. ​Dumbbell raises while standing on your shoulders. Aimed at loading the muscles responsible for the roundness of the shoulders. Regular strength training results in beautiful shoulders and arms, straight posture.
3. Bent-over raises with dumbbells. A good exercise for the shoulders, arms and back. Works the muscles, giving them relief. Girls begin to perform this exercise using minimal weight.
4. ​Wall push-ups An easy-to-perform exercise that warms up the muscles well and prepares them for power loads. It can also be used as an independent exercise several times during the day.
5. ​Push-ups Perfectly works all muscle groups, burns fat deposits. For girls, you can start with push-ups from the wall, gradually moving on to push-ups from the floor.
6. ​Classic wide grip pull-up. Works the shoulder girdle, is good for quickly burning calories, trains endurance, and builds an athletic figure.
7. ​Reverse grip pull-up It is a variant of the classic pull-up, but due to the position of the arms it is more difficult to perform. Actively loads the arm muscles, giving them relief.

If you just need to tighten up a problem area, use our shoulder complex with dumbbells.

You can use training with Katya Usmanova:

Why does fat accumulate in the shoulder area?

Let us note the most common reasons for this phenomenon:

Eating large amounts of high-calorie foods
- everyone knows that excess calories are converted into body fat. Although the most problematic areas on the female body are the buttocks and thighs, fat also accumulates in the shoulder girdle. Exercise and proper nutrition can solve the problem.

On the subject: What exercises can effectively pump up your shoulders?

Genetic factors

- Certain body types contribute to the accumulation of fat in the shoulder area.

• Weak muscles
  - if the ratio of muscle and fat mass is in favor of the latter, then this problem also appears.

Is it possible to reduce a girl's back and shoulders?

It should be said right away that the problem can be eliminated through an integrated approach. Read on and you will learn how to reduce a girl’s shoulders and back.

Proper nutrition

You must remember that the main condition for getting rid of extra pounds is your nutrition program. Physical activity can only help you achieve the desired result faster. Now we will introduce you to the recommendations of the world's leading nutritionists:

The diet should be as varied as possible
- this is the only way you will have the opportunity to supply your body with all the necessary micro- and macronutrients. If any substance is missing, it negatively affects the functioning of all body systems.

Eat only the right foods

- you should reduce the amount of sugar in your diet, eat more fresh vegetables and fruits, and also avoid fried foods.

Do not use dietary nutrition programs frequently

— any diet is a strong stress for the body. This can lead to metabolic disorders and subsequent obesity.

Use cardio exercises

This type of exercise allows you to quickly get rid of fat deposits. There are many options for conducting cardio sessions, and now we will introduce you to the most popular:

The treadmill
is one of the most popular cardio equipment, training on which will allow you to quickly get into great shape.

Exercise bike

- a good way to burn extra calories. In warm weather, you can go cycling, which will bring more benefits compared to working out in the gym.

Ellipsoid

— the popularity of this simulator is constantly growing. This is largely due to excellent efficiency and the absence of negative stress on the joints. If you have problems with your knees, then jogging should be replaced with training on an ellipsoid.

Stepper

- another exercise machine that has been a great success among all fans of a healthy lifestyle for many years.

Jump rope

— this sports equipment, known to all girls since childhood, can become an excellent assistant in the fight against excess weight. One of its serious advantages is the ability to conduct classes at home.

Dancing

- regular exercise will help you not only get rid of excess weight, but also improve your posture and create a graceful line of your shoulders and arms.

Swimming

- one of the most effective and useful types of cardio exercise. Thanks to regular exercise, you will not only be able to get rid of fat, legs and strengthen the muscles of the whole body.

Power training

As we said above, the best way to combat excess weight is a combination of cardio and strength training. If you want to know how to reduce a girl’s shoulders and back, use our tips. Many girls avoid strength training, preferring cardio exercises. Completely in vain. After all, when used together, achieving your goals will be much faster. We invite you to get acquainted with a set of exercises that allow you to create the ideal line of your arms and shoulders:

Standing dumbbell presses
are one of the most popular strength movements aimed at strengthening the muscles of the shoulder girdle.

Standing Dumbbell Raises

- will give the shoulder a rounded shape and make the muscles more prominent. Great for girls of any skill level.

Incline Dumbbell Raises

— quite a few exercises allow you to qualitatively work out the back surface of the shoulder muscles. When performing the movement, the latissimus dorsi muscles are additionally involved in the work, which will make the silhouette fit and slender.

Wall push-ups

- perfect for beginner athletes who have just decided to start playing sports.

Classic push-ups

- suitable for experienced athletes, they allow you to effectively work out the muscles of the arms and shoulder girdle.

The set of exercises we have considered is suitable for women of any age.

Rules and features

The human body consists of a large number of muscles and the main ones are the chest, back, shoulders, abs, upper and lower limbs. In addition to the main muscles, auxiliary muscles also work during training.

You can reduce a girl’s shoulders and back using the exercises given in the article.

In the case of working the back muscles, the shoulder girdle is also involved. During exercise you need to combine several muscle systems. When developing training complexes, specialists try to include one main muscle and one additional muscle in the work. So, for example, if the back is worked out, then the biceps are also involved.

If you need to pump up your back and biceps, then start the training process with the large muscles, and the load initially on the small ones will not give the desired result. That is why there is an opinion that it is not recommended to train all large muscle groups on the same day.

But if the back and chest are worked out, then two groups are loaded, but the chest first. There are 3 large muscle groups actively working in the human body: chest, back, legs. During training, they are supplemented with small muscles: deltoids - shoulders, biceps and triceps.

As a result, there are 3 main splits:

• back-biceps;
• chest-triceps;
• legs-shoulders.

To achieve quick results, it is important to take into account the advice of experienced trainers:

Tips for choosing clothes to visually reduce a girl’s shoulders and back

With the help of well-chosen clothes, you can always highlight the advantages of your figure and hide flaws. If you are interested in how to reduce a girl’s shoulders and back, we recommend that you familiarize yourself with the advice of leading clothing designers:

Don't give up on accessories
- thanks to beads or long chains, you can not only decorate your look, but also visually reduce your shoulder line.

On topic: Olga Putrova's shoulder training

Use dark colors for your outerwear

- another effective way to reduce the shoulder line. At the same time, the bright colors of the lower part of the clothing allow you to visually widen the hips and make the figure more harmonious.

Now we have introduced you to general recommendations for choosing clothes. However, this topic is quite extensive, and we will continue to cover it. Surely the knowledge acquired today will be useful to those who want to know how to reduce a girl’s shoulders and back. Let's start with the details of a woman's wardrobe that can visually make the shoulder line smaller:

Elements that lengthen the silhouette
- these could be, say, cutouts. Girls can wear clothes with O-shaped or V-shaped necklines. The main thing is not to be afraid to experiment and find your own style. Remember that any neckline that reveals your neck and chest can lengthen your silhouette.

Use long necklaces

- however, they should not be excessively heavy. An excellent choice would be, for example, threads with pearls or beads.

Straight jackets with sleeves

— it is desirable that their cut be shirt-like and straight.

Neck of clothing

Choosing the right neckline can also eliminate the shortcomings of your figure:

We have already said above that special attention should be paid to clothes with a neckline.

An equally effective way to distract attention from the shoulder line is a deep neckline.

You should not wear clothes with a boat neckline or square neckline. Since they have a horizontal direction, it is only necessary to lengthen the line of the shoulders.

The American armhole is a great option to narrow your shoulders while opening them up.

Wear clothes without decorations - we are talking about the upper part of the clothing, since any pattern visually enlarges the shoulder girdle.

Do not focus on the chest with the help of decor - various frills and folds will only distract from the chest and shift attention to the shoulders, and this is not what you want.

Sleeves of clothing

The style of the sleeve is of great importance, and here is what advice stylists give on this issue:

The sleeve should be tapered at the armhole and tapered at the bottom.

It is best to wear straight sleeves.

Avoid lanterns, as they visually enlarge your shoulders.

The sleeve length should be three quarters.

Sleeveless clothing is perfect for you.

Main complex

Basic exercises will help a girl to reduce her shoulders quickly and effectively.

The list of them is huge, but as practice and numerous observations from trainers show, these are considered the simplest, most accessible and most effective. There are exercises for doing only in the gym or for home.

Traction in a sitting position of the upper block to the chest

This exercise is the basis for reducing shoulder volume. Its goal is to tighten the muscles. During this exercise, the back and delta muscles should work. If you also use the biceps, you will not be able to achieve the desired effect.

The execution algorithm consists of the following steps:

1. You should only grasp the bar with straight hands, do not bend it.
2. The hands act as hooks in this exercise. Only the forearms and lats should work.
3. You should take a position so that it is the broad muscles that contract to the maximum.

Initially, you need to do 10-15 repetitions using light weights, and then gradually increase the number of approaches and the load weight.

Dumbbell raises to the sides with outstretched arms

This exercise allows you to work out the muscles of your back and shoulders as best as possible.

The execution algorithm consists of the following steps:

1. Take a standing position with your feet shoulder-width apart and slightly bent at the knees.
2. Bend your body forward, bend your back slightly.
3. Take dumbbells in your hands.
4. As you inhale, move the dumbbells to the sides, and as you exhale, return to the starting position.

During this exercise, the back of the deltoid muscle works to the maximum. At the moment of bringing the shoulder blades together, the trapezius muscles of the back are activated.

You can perform this exercise at home in two versions: standing and lying on your stomach on a bench.

Vertical traction

This is another exercise that helps strengthen your shoulders and back. Maximum loads the trapezius muscles of the back, deltas, shoulders and forearm.

The algorithm is like this:

1. The deadlift is performed while standing on the floor, with your feet shoulder-width apart, your back straight, the bar located in the hip area, and an overhand grip.
2. As you inhale, slowly lift the bar along your entire body to your chin. Raise your elbows to their maximum height.
3. Slowly, without jerking, return to the starting position, exhaling.

During the exercise, there are no sudden movements or stops, everything is as if in one breath.

Standing barbell press

This exercise focuses on working out the middle delta beam.

Execution algorithm:

1. Take a standing position, feet shoulder-width apart.
2. Take the bar with an overhand grip and pull it to chest level.
3. Raise the bar, exhaling at the end point.
4. Freeze for a couple of seconds.
5. Slowly inhaling, return the bar to its starting point - to chest level.

You should not initially take the maximum weight; it is better to gradually add load, allowing the body to get used to it. The back should be slightly arched during the exercise. You can also do it with dumbbells.

Swing dumbbells in front of you

This exercise allows you to work out the front deltoids well.

It is done like this:

1. Take dumbbells in your hands (initially the weight should be 1-2 kg).
2. Stand up, place your feet shoulder-width apart, arms down.
3. The back is straight, dumbbells in the hands lie along the hips.
4. As you exhale, lift the dumbbells in front of you to eye level.
5. While inhaling, return to the starting position.

You should not lift the projectiles higher, as a lot of stress is placed on the joints. Be sure to ensure that your arms are slightly bent at the elbows and your elbows are directed strictly towards the floor.

Reverse push-ups

To perform this exercise you will need 2 benches or 2 chairs. You need to place your hands on one chair - palms down, shoulder width apart. Place your heels on the second chair. As you inhale, slowly bend your elbows, lowering your pelvis down. As you exhale, you need to straighten your arms and take the starting position.

When lowering the body down, the elbows should not diverge to the sides, the angle of bending of the elbows should be 90°. Do not lower the body too much, as you may get seriously injured. You definitely need to listen carefully to your feelings.

Working out the shoulder muscles on the butterfly machine

You can reduce a girl’s shoulders using the butterfly simulator.

The technique is as follows:

1. Initially, you need to customize the machine for yourself, so that you bring your arms exactly in front of your chest, exactly to the midline of the body.
2. The back is horizontal, there should be no tilt.
3. Next, you should sit comfortably on the bench of the exercise machine, with your back straight, and grab the special handles with your hands.
4. While contracting the chest muscles, you need to bring the 2 handles of the exercise machine together, stopping on the middle part of the body.
5. Raising your arms should be done softly and smoothly, without jerking, otherwise you can easily get injured.

Perform all repetitions without pauses, and rest no more than 2 minutes between sets.

Wall push-ups

This exercise can be performed in two ways: placing your hands wide or narrow. If the option with a wide stance is chosen, then the hands are placed shoulder-width apart, and if the position is narrow, then the hands are placed slightly narrower than shoulder-width apart. Narrow hand placement helps tighten flabby triceps. You can reduce the width of a girl’s back and make her shoulders narrower if you strictly follow all the rules for performing the exercise.

Algorithm of actions:

1. Stand facing the wall, shoulders turned, and chin raised.
2. Step back from the wall 1 step.
3. Rest your hands on the surface, placing them strictly opposite chest level.
4. Slowly bend your elbows until your head touches the wall.
5. Return to starting position.

Repeat 10 times for the first time, and then add repetitions with each new workout.

Wide grip pull-up

This exercise is considered multi-joint and helps to effectively work the back muscles, biceps and forearm. This exercise is difficult for beginners and those with a lot of weight, but you can start doing it 3-5 times and increase the number of repetitions as your muscles prepare.

Execution algorithm:

1. grab the bar of the horizontal bar with a wide grip;
2. use an overhand closed grip;
3. elbows should be fully extended;
4. relax the shoulder girdle as much as possible so that the broad muscles are stretched as much as possible;
5. bend your back slightly;
6. straighten or cross your legs and raise them slightly;
7. exhaling, slowly pull your body towards the bar, bending your elbows;
8. During movement, the shoulder blades need to be brought together, and the elbows should be pulled to the sides;
9. At the top point, linger for a couple of seconds and slowly return to the starting position and begin to pull yourself up again without stopping.

Pull-up complex

By performing wide-grip pull-ups, you can use not only almost all the muscles of the shoulders, but also the back. The exercises are more suitable for experienced athletes, but for beginners it is better to start training with pull-ups with a wide grip, reverse or parallel.

There are several pull-up options to reduce the size of your shoulders and back:

1. You need to lie on an inclined bench and pick up a bodybar or just a lightweight bar. Hands stand shoulder-width apart, maybe a little wider, palms turned away from the body. Perform a row to the body, trying to bring your shoulder blades together as best as possible. The elbows are pulled straight back while performing the deadlift. Return to starting point. When performing this exercise, the back muscles should work to the maximum.

2. Get into a plank position, arms straight, hands at shoulder level. Bend one leg at the knee, pull it towards the elbow, return to the starting position, repeat on the other side. Continue alternating legs. During this exercise, not only the buttocks and thighs work, but also the latissimus dorsi muscles.