What To Know
- While it’s impossible to change your bone structure, there are effective workouts you can do to reduce the appearance of broad shoulders and create a more balanced silhouette.
- The width of your shoulders is primarily determined by the length and thickness of your clavicles (collarbones) and the width of your scapulae (shoulder blades).
- The goal of this workout is not to completely change your body shape but to create a more balanced and flattering silhouette.
For women with broad shoulders, finding flattering clothing and feeling confident in your body can be a challenge. While it’s impossible to change your bone structure, there are effective workouts you can do to reduce the appearance of broad shoulders and create a more balanced silhouette.
Understanding Broad Shoulders
Broad shoulders in women can be caused by genetics, athletic activities, or hormonal imbalances. The width of your shoulders is primarily determined by the length and thickness of your clavicles (collarbones) and the width of your scapulae (shoulder blades).
Benefits of Reducing Broad Shoulder Appearance
- Improved posture: Correcting broad shoulders can help improve posture, which can reduce back pain and tension.
- Enhanced body balance: Narrowing broad shoulders can create a more balanced and proportionate body shape.
- Increased clothing options: You’ll have a wider range of clothing choices that flatter your figure.
- Boosted confidence: Feeling comfortable in your body can significantly boost your self-confidence.
How to Reduce Broad Shoulders Female Workout
1. Focus on Lateral Raises
Lateral raises target the deltoids, the muscles on the sides of your shoulders. By strengthening these muscles, you can create a more rounded shoulder shape.
2. Incorporate External Rotations
External rotations work the infraspinatus and teres minor muscles, which help to rotate your shoulders outward. This can create the illusion of narrower shoulders.
3. Strengthen Your Upper Back
A strong upper back helps to pull your shoulders back and improve your posture. Exercises like rows, pull-ups, and rear delt flyes are effective for building upper back strength.
4. Stretch Your Chest Muscles
Tight chest muscles can pull your shoulders forward, making them appear broader. Incorporate chest stretches into your routine to improve flexibility and reduce the appearance of broad shoulders.
5. Avoid Overhead Pressing
Overhead pressing exercises, such as military press and overhead triceps extensions, can overdevelop the deltoids and make your shoulders appear wider. Focus on lateral raises and external rotations instead.
6. Choose Clothes that Flatter Your Figure
While workouts can help reduce the appearance of broad shoulders, choosing flattering clothing is also essential. Opt for tops with wider necklines, such as V-necks and scoop necks, and avoid tight-fitting tops that emphasize your shoulders.
7. Improve Your Posture
Good posture can minimize the appearance of broad shoulders. Stand and sit up straight, with your shoulders back and down. Avoid slouching or hunching over.
Workout Plan for Reducing Broad Shoulders
- Lateral Raises: 3 sets of 12-15 repetitions
- External Rotations: 3 sets of 12-15 repetitions
- Rows: 3 sets of 10-12 repetitions
- Pull-Ups: 3 sets of as many repetitions as possible
- Rear Delt Flyes: 3 sets of 12-15 repetitions
- Chest Stretches: Hold each stretch for 30 seconds
Final Note: Embracing Your Unique Body
Remember that every woman’s body is unique, and there is no “ideal” shoulder width. The goal of this workout is not to completely change your body shape but to create a more balanced and flattering silhouette. Embrace your individuality and focus on feeling confident and comfortable in your own skin.
Frequently Asked Questions
1. How quickly can I expect to see results?
Results will vary depending on your individual body type and the consistency of your workouts. However, with regular exercise, you should start to see a noticeable difference within 4-6 weeks.
2. Can I do these exercises at home?
Yes, most of the exercises can be done at home with dumbbells or resistance bands. However, if you have any underlying health conditions, it’s best to consult with a healthcare professional before starting an exercise program.
3. Is it safe to do these exercises if I have shoulder pain?
If you experience any pain during these exercises, stop immediately and consult with a physical therapist or doctor. It’s important to address any underlying shoulder issues before continuing with the workout.
