How to hide wide shoulders: 25 fashionable items that will hide wide shoulders

Many girls are upset by broad shoulders, as well as extra pounds in the shoulder girdle.

Is it possible for a girl to cope with this problem and how to reduce her shoulders without surgery and expensive procedures? We will present you with working methods, most of which can be done at home.

Many methods can come to our aid - physical exercise, proper nutrition, as well as visual reduction of shoulders with the help of properly selected clothing and accessories.

What to refuse

Square neckline (makes the silhouette square, angular)
Boat neckline (visually widens the shoulders even more)
Puff sleeves (create unnecessary volume in the problem area)
Items with accent decor in the shoulder and chest area (make the shoulders and the upper part of the figure in general more massive)
Items with shoulder pads (focus attention on the problem)
The fit on trousers and skirts is too high (the proportions of the figure may be “broken”, the shoulders will become even wider)
Horizontal stripe (visually makes the silhouette wider)

Contraindications and possible harm

It’s not difficult to reduce a girl’s shoulders by choosing the right complex. But you need to remember that there are a number of contraindications that should be taken into account before starting the training process.

There are a number of ailments for which visiting the gym is not recommended:

severe form of scoliosis;
neoplasms;
joint ligament disorders;
spinal injury;
condition after injury and fracture;
disorders of psycho-emotional state;
hypertension;
chronic or acute ailments affecting the digestive organs.

People who have suffered a stroke or heart attack should start playing sports 2-3 years after recovery.

Shoulder beauty massage

It is best if you visit a good massage therapist from time to time. Massage has a positive effect on all human organs and the general condition of the body. Massage can improve mood, tone, the body's resistance to infections, it removes toxins and improves blood circulation.

But you can do the massage yourself. Make it a habit to massage your shoulders, back and arms after every bath or every morning after your shower. Take a dry natural brush. Perform gentle circular movements. Rub your shoulders, back and arms until the skin turns slightly pink.

When to expect the effect

You can reduce a girl’s shoulders in just a couple of months. Provided that training will take place at least 3 times a week and each exercise will be strictly performed exactly.

The first real results, if all the rules are followed, are observed after 4 weeks, and then they will become more pronounced. If you can’t work out regularly in the gym, then there are a number of simple and effective exercises to do at home that will allow you not to miss workouts and improve your results.

The back and shoulders are wide - this is a problem for a girl. It is not difficult to reduce their volume and remove sagging skin; the main thing is to strictly follow all the recommendations and advice of experienced trainers. To achieve greater and lasting results, it is advisable to also review your diet, remove fatty and flour products from it and add more proteins.

Program for more advanced

These exercises are done once every 7 days:

training the rear deltas in a crossover;
classic bench press;
lifting the barbell in an inclined position;
exercises for the frontal deltas in a block simulator;
pulling the barbell to the chin;
lifting dumbbells in a sitting position.

The second training option for professionals includes the following exercises.

Day 1:

Push-ups performed in a plank position;
lifting the barbell to the chin;
bar press.

Day 2:

dumbbell press with rotation;
pull-ups on the horizontal bar;
raising your hands from behind your head.

Day 3:

dumbbell press;
moving projectiles apart at an angle.

To maintain beautiful posture, girls need to regularly strengthen their back muscles. This will protect women's shoulders from assuming an incorrect position and, accordingly, will maintain their shape, preventing them from becoming sloping.

Training programs for the fair sex should always include exercises that support and develop the spine. Women with naturally narrow deltas will have to constantly monitor their wardrobe. This is done due to the fact that not all clothes fit such silhouettes.

Selecting clothes for the top:

Blouses should have a vertical neckline, giving the image femininity, lightness, and tenderness. The shoulders of a blouse can be either open or closed.
The blouse can have a peplum - a wide frill that widens the bottom from the waist level.
The shirt should be a dolman style to equalize the level of the shoulders and hips.
Sweatshirts, jackets, cardigans, tunics should have a length below the waist, approximately to mid-thigh.
You can wear clothes in several layers. For example, wear a simple white shirt under a dark-colored vest or cardigan.
Models must have decorative trim or a pattern on the fabric in the form of vertical or diagonal lines.
Clothes must not have shoulder pads.

Fashionable looks

Having an inverted triangle body type, you can create both feminine and sporty looks.

Feminine look

An original summer dress with a flared skirt and an American armhole attracts attention with its unusual coloring with an ombre effect. The bodice of the dress is dark blue, towards the bottom of the dress the color gradually turns into light blue. We complement the look with Roman high sandals made of brown leather straps and a beige tote.

Sports

We complement beige chinos with a white shirt and a fitted black jacket with a single button fastening and narrow three-quarter sleeves. For the set we select red classic shoes with medium heels and a dark burgundy rectangular clutch. Stylish sunglasses will complement the look.

What shoulders are considered broad for girls?

Girls with a proportional figure have the same width of hips and shoulders. The parameters may differ only by a few centimeters. Women with broad shoulders have a much wider upper body than their lower body. This figure is visually similar to an inverted triangle. Stylists call this body type T-shaped.

Characteristic features of the “inverted triangle”:

straight and narrow hips, without roundness on the sides;
weakly expressed gluteal muscles, without volume;
slender calves that remain in beautiful shape even after significant weight gain;
broad shoulders;
massive back, increasing with weight gain;
weakly defined waist.

There is a misconception that girls with a T-shaped figure have small breasts. In fact, the bust can be voluminous and even exceed standard sizes. When girls with an inverted triangle body type gain weight, they notice that fat tissue first builds up on the back and upper arms. The abdomen becomes rounded, and fat is evenly distributed over the entire surface of the abdominal muscle. The legs remain slim.

Roundness on the hips appears only when the percentage of body fat exceeds 50%. The buttocks are always flat, without volume. In the process of losing weight, the first volumes to disappear are from the legs and hips. Fat on the back and belly is the last to disappear. The disproportion of such a figure can be corrected with the help of properly selected clothes.

Week schedule

It doesn’t matter at all with which exercise to start reducing the volume of your arms and doing your back, the main thing is to start any training process with a warm-up, which will help warm up the muscles and prepare them for the load.

The first day of training may consist of the following exercises:

seated dumbbell press – 2 sets of 6 repetitions;
lifting dumbbells from the sides in a sitting position - 2 sets of 6 repetitions;
dumbbell rows to the chin – 2 x 6 times;
push-ups on chairs – 2 x 6 times.

At the end, there must be stretching, which will help the muscles recover faster after exercise. This complex can be used for training at home when you can’t visit the gym. With each new workout, you can increase the number of repetitions or approaches, depending on whether the muscles are ready for greater load.

The second day of training in the gym may include the following complex:

warm-up – 10-15 minutes;
standing barbell press – 2 sets of 5 repetitions;
work on the “butterfly” simulator - 2 6-8 times;
swing dumbbells in front of the body – 2 x 6 times;
pull-down of the upper block to the chest – 2 6-8 times;
stretching – 10 min.

There should be a break of no more than 1 minute between approaches. With each new day of training, the number of approaches, repetitions and load weight can be increased. But all this is individual and depends on the athlete’s preparedness.

The third day of training may consist of the following exercises:

Cardio warm-up – 10 minutes;
after stretching – 2 sets and 5 repetitions of each exercise;
push-ups from the wall – 2 x 10 times;
deadlifts – 2 x 6 times.

Afterwards, you can alternate exercises, properly distributing the load. It is worth remembering that with each new exercise it should increase, not decrease, the muscles should be in good shape throughout the entire training process.

Let's choose clothes for the bottom to add volume or simply focus attention on the legs:

Pants with patch or side pockets will add volume.
Flared trousers will also enhance your bottom.
A skirt with a wide hem, for example, yucca sun, bell, tulip are your options.
Choose light-colored bottoms if the top is dark. Visually, you can achieve the effect of volume at the bottom and narrowing of the shoulders.
If you choose trousers or a low-waisted skirt, be sure to add a bright, unusual, wide belt to them.
It is better to choose high-waisted trousers, emphasizing the waist with a thin belt.
Try to choose them with bright patterns, prints, and folds. The top should be plain.
Openwork tights. Another way to shift attention from your shoulders to your legs is with tights. They can be of a variety of shades, but the main thing is that they do not stand out too much in color from the overall image.
Clothes for the bottom should be spacious. You should avoid tight pencil skirts or tapered trousers.

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:

You should only grasp the bar with straight hands, do not bend it.
The hands act as hooks in this exercise. Only the forearms and lats should work.
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:

Take a standing position with your feet shoulder-width apart and slightly bent at the knees.
Bend your body forward, bend your back slightly.
Take dumbbells in your hands.
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:

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.
As you inhale, slowly lift the bar along your entire body to your chin. Raise your elbows to their maximum height.
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:

Take a standing position, feet shoulder-width apart.
Take the bar with an overhand grip and pull it to chest level.
Raise the bar, exhaling at the end point.
Freeze for a couple of seconds.
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:

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

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.
The back is horizontal, there should be no tilt.
Next, you should sit comfortably on the bench of the exercise machine, with your back straight, and grab the special handles with your hands.
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.
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:

Stand facing the wall, shoulders turned, and chin raised.
Step back from the wall 1 step.
Rest your hands on the surface, placing them strictly opposite chest level.
Slowly bend your elbows until your head touches the wall.
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:

grab the bar of the horizontal bar with a wide grip;
use an overhand closed grip;
elbows should be fully extended;
relax the shoulder girdle as much as possible so that the broad muscles are stretched as much as possible;
bend your back slightly;
straighten or cross your legs and raise them slightly;
exhaling, slowly pull your body towards the bar, bending your elbows;
During movement, the shoulder blades need to be brought together, and the elbows should be pulled to the sides;
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:

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.
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.