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Check out these exercise, diet, and fashion tricks for achieving narrower shoulders.
Broad shoulders can be caused by genetics or excess muscle or fat in the arms. While there's nothing wrong with them, if you're aiming for a slimmer look, we can assist. Discover tips for strengthening your lower body to enhance your proportions and effective methods for losing weight to create a more balanced silhouette. Additionally, we consulted with Elle Monus, a seasoned Image Consultant with over 11 years in the fashion world, to get her advice on how to use clothing to create the appearance of smaller shoulders.
Key Points to Remember
- Focus on strengthening your lower body and incorporating cardio workouts, such as running or cycling, to slim down while building muscle around your hips for better balance.
- Targeting fat in specific areas doesn't work, so aim for overall weight loss for more defined shoulders. Opt for nutrient-rich, low-calorie, high-fiber foods to support your goal.
- Use clothing to create the illusion of smaller shoulders, such as v-necks or flared pants, which draw attention to your chest or waist rather than your shoulders.
Step-by-Step Guide
Exercises for Narrowing Broad Shoulders
Engage in cardio exercises for 30 minutes daily. To maintain good health, aim for 150 minutes of moderate physical activity each week. Opt for lower-body focused workouts such as walking, running, stair climbing, or cycling.
- Cardio helps burn fat and strengthens your heart, lungs, and blood circulation.
Focus on building your lower body. Broad shoulders can make your waist appear smaller. By strengthening your lower body, you can create the illusion of narrower shoulders. Avoid upper-arm exercises that may emphasize your shoulders and aim to include lower-body workouts at least twice per week.
Perform free squats. Start with your feet wider than your hips. Push your hips back while bending your knees and ankles. Tighten your core as you lower your hips, ensuring your heels and toes stay planted on the ground. Keep your chest up and shoulders back as you look straight ahead. Lower until your knees form a 90-degree angle, then press into your heels to rise back up.
- Complete 3 to 4 sets of 12 repetitions each.
Try forward lunges. Stand with your feet at hip-width. Maintain a strong core throughout. Step forward with your right foot, bending both knees at a 90-degree angle into a lunge. Push off the right foot and use your left glutes to return to the starting position. Alternate legs with each rep.
- Complete 3 to 4 sets of 15 to 20 reps per leg, totaling 30 to 40 reps per set.
Perform Romanian deadlifts. Stand with your feet shoulder-width apart and knees slightly bent. Grab a dumbbell and hinge forward at the hips. Push your hips back, keeping your back flat so your torso is parallel to the floor. Engage your core and press through your heels to return to standing. At the top, pause and squeeze your glutes.
- Complete 3 to 4 sets with 6 to 12 reps per set, depending on your weight choice.
- If using a lighter dumbbell, aim for 12 reps. For heavier weights, aim for 6 reps.
Adjusting Your Diet
Cut back on your calorie intake. While you can’t focus on reducing fat in one specific area, you can lose fat overall by consuming fewer calories than you burn. Your daily calorie needs vary based on factors like age, weight, height, exercise habits, and weight loss goals.
- Women should consume at least 1,200 calories daily, while men need at least 1,500 calories per day.
- Calories are essential to provide the nutrients and energy required for your body and mind.
Incorporate lean meats, fruits, and vegetables into your diet. Your food choices directly affect your energy and performance. If you're aiming to lose weight, avoid processed or sugary foods. Instead, focus on foods that are satisfying yet low in calories.
- Lean meats include options like grass-fed beef, chicken, and pork.
- If you follow a plant-based diet, get protein from lentils, beans, peas, nuts, seeds, tofu, or tempeh.
Include high-fiber foods in your meals. These foods digest slowly, helping you feel full on fewer calories. High-fiber options include vegetables, fruits, and whole grains. For a snack, try air-popped popcorn—it’s a whole grain, low-calorie option that fills you up without overloading on calories.
Clothing Tips to Minimize Shoulder Width
Shift focus away from your shoulders. The right clothing can make a huge difference in your confidence. Instead of attempting to conceal your broad shoulders, draw attention to other parts of your body to create an illusion that diverts the eye elsewhere.
- “Create more volume on your lower half by opting for wide-leg, bootcut, or flare-leg pants,” suggests Elle Monus, Image Consultant and Co-Founder of True Image Group. “If you prefer skirts, try an A-line cut that follows your curves and adds a bit of structure.”
Choose v-necks and lower necklines. When dressing for broad shoulders, aim for tops that attract attention to the chest area. V-necks, collarless shirts, and lower necklines are ideal for this purpose.
- Fashion expert Elle Monus also recommends Dolman sleeve tops. “[It’s] a fantastic casual choice... the shoulder seams drop lower down the shoulders... [giving] you extra room, preventing any fabric tension at the shoulders or bust.”
Consider wearing men’s clothing if you're a woman. “Women’s clothing is not always designed for broad shoulders,” says Image Consultant Elle Monus. She suggests an alternative: “Men’s clothing is often cut to accommodate broader shoulders, but if finding the right fit is difficult, size up and have the waist tailored.”
- Alternatively, look for brands that offer custom sizing options.
