How to reduce the shoulders and back of a girl. Exercises at home

Feeling like your shoulders or back are too broad can impact your confidence, but with the right exercises, you can create a more balanced look. It"s all about toning and shaping these areas to help them appear smaller while enhancing other features. Best of all, you can do it right at home, without the need for any fancy equipment.

You can gradually slim down your shoulders, back, and core by concentrating on exercises that work these areas, giving you a more feminine silhouette. Your shoulders and back will appear smaller and more proportionate to the rest of your body with the help of these exercises, which will also help you build lean muscles and improve your posture.

Since consistency is essential, adding these exercises to your regular training regimen will eventually show results. If you persevere, you will begin to see the desired outcomes.

Exercise	Description
Push-ups	Do regular push-ups to tone your shoulders and upper back. Start with a few repetitions and gradually increase.
Arm Circles	Extend your arms and make small circles to work your shoulders and upper back muscles.
Superman	Lie on your stomach and lift your arms and legs simultaneously to strengthen your back.
Plank	Hold a plank position to engage your core, shoulders, and back.
Resistance Band Rows	Use a resistance band to simulate rowing movements, which help tone your back.

Rules and features

There are many muscles in the human body, but the main ones are in the upper and lower limbs, shoulders, back, chest, and abs. During exercise, auxiliary muscles function in addition to the primary muscles.

Strengthening the back muscles also involves strengthening the shoulder girdle. It’s necessary to integrate multiple muscle systems when training. When creating training complexes, experts aim to work one primary muscle and one secondary muscle. Hence, the biceps are additionally worked out when working out the back, for example.

The training process starts with the large muscles if you need to pump up your back and biceps; loading the small muscles first will not produce the desired outcome. For this reason, some people believe that training every major muscle group in a single day is not advised.

On the other hand, if the chest and back are being worked out, the chest is loaded first. Three major muscle groups in the human body are actively used: the legs, back, and chest. Small muscles, such as the deltoids, which include the shoulders, biceps, and triceps, are added to them during exercise.

Consequently, there are three primary splits:

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

In order to attain prompt outcomes, it is crucial to consider the guidance provided by seasoned fitness professionals:

Properly distribute priorities	It is not enough to work out all the muscles in one workout, so it is important to correctly distribute priorities and make a plan for working in the gym and at home. During training of the back and shoulders, only the main basic exercises are performed. For the deltas – shoulders, include two basic exercises and one isolating.
Statodynamics	After Professor Seluyanov developed static-dynamic training, it is recommended to perform it for the shoulders and working out the back.
Ideal technique	In order to work out the muscles of the back and shoulders well in one day, it is important to strictly follow the technique of each exercise. If you do not follow it, then it very quickly becomes noticeable that there are no results.
Different amplitudes	You need to work out your back with full amplitude, and the shoulders are incomplete.
When training shoulders, exclude the work of the back muscles	If you plan to work out your back and shoulders during one workout, then initially warm up the back muscles well, and then train the shoulders. For this, it is better to use exercises that help fix the body. So, for example, the exercise of breeding arms with dumbbells in an incline is better to do in a sitting position.
Only simple exercises	This is especially important for beginners, they cannot always fully perform a complex exercise, as a result, working not at full capacity, there are no results.

Contraindications and possible harm

A girl’s shoulders can easily be reduced by selecting the appropriate complex. However, keep in mind that before beginning the training process, there are a number of contraindications that need to be considered.

There are several conditions for which going to the gym is not advised:

• severe form of scoliosis;
• neoplasms;
• disorders of the ligaments of the joints;
• spinal injury;
• condition after an injury or fracture;
• psycho-emotional disorders;
• hypertension;
• chronic or acute illnesses affecting the digestive organs.

Sports should be resumed two to three years after rehabilitation for those who have had a heart attack or stroke.

Basic complex

A girl can efficiently and rapidly reduce her shoulders by performing simple exercises.

The list is extensive, but experience and multiple trainer observations indicate that the following are the easiest to implement, most readily available, and most successful. Certain exercises can only be performed at home or in a gym.

Seated pull of the upper block to the chest

The foundation for decreasing shoulder volume is this exercise. It aims to make the muscles more taut. The muscles in your back and deltoid should contract during this exercise. You will not get the desired result if you use your biceps as well.

The steps in the execution algorithm are as follows:

1. You should only grab the bar with straight arms, do not bend them.
2. The arms act as hooks in this exercise. Only the forearms and wide muscles should work.
3. You should take a position so that the wide muscles contract to the maximum.

You should start with ten to fifteen repetitions with a light weight and work your way up to increasing both the load weight and the number of approaches.

Breeding dumbbells to the sides with outstretched arms

You can achieve optimal muscle tone in your shoulders and back with this exercise.

The steps in the execution algorithm are as follows:

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

The back of the deltoid muscle works as hard as it can during this exercise. The back’s trapezius muscles are triggered when the shoulder blades are brought together.

There are two ways you can perform this exercise at home: standing and lying on a bench with your stomach on it.

Vertical pull

This is an additional exercise that strengthens your back and shoulders. Maximum strain applied to the forearms, shoulders, back, and delta trapezius muscles.

The following is the algorithm:

1. Perform the pull in a standing position on the floor, feet shoulder-width apart, back straight, the bar is located in the hip area, upper grip.
2. As you inhale, slowly raise the bar along the entire body to the chin. Raise your elbows to the maximum height.
3. Slowly, without jerking, return to the starting position, exhaling.

Nothing stops or moves suddenly during the exercise; everything is done as if in one breath.

Standing barbell press

The middle bundle of the delta is the primary focus of this exercise.

Algorithm used for execution:

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

It is preferable to progressively increase the load so that the body can adjust rather than starting at the maximum and pushing it too hard. During the exercise, the back should be slightly arched. You can use dumbbells for this as well.

Dumbbell swings in front of you

You can effectively work out the front bundle of deltas with this exercise.

This is how it’s executed:

1. Take dumbbells in your hands (initially the weight should be 1-2 kg).
2. Stand up, put your feet shoulder-width apart, arms down.
3. Back straight, dumbbells in your hands lie along your hips.
4. Exhaling, raise the dumbbells in front of you to eye level.
5. Inhaling, return to the starting position.

Lifting heavier weights puts a lot of strain on the joints, so you should avoid doing so. Make sure your elbows are pointed straight down toward the floor and that your arms are slightly bent at the elbows.

Reverse push-ups from the bench

Two benches or two chairs are needed for this exercise. Place your hands on one chair, shoulder-width apart, palms down. Place your heels on the chair opposite you. Lower your pelvis and slowly bend your arms at the elbows while inhaling. Exhale, extend your arms, and assume the starting posture.

When lowering your body, your elbows should bend to a 90-degree angle rather than out to the sides. Avoid lowering your body excessively as this may result in severe harm. It is essential that you pay close attention to your feelings.

Working out the shoulder muscles on the "butterfly" simulator

In the "butterfly" simulator, a girl’s shoulders can be made smaller.

The following is the performance technique:

1. Initially, you need to adjust the simulator for yourself, so that your hands are brought together 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 comfortably sit on the bench of the simulator, your back is straight, grab the special handles with your hands.
4. Contracting the chest muscles, you need to bring the 2 handles of the machine together, stopping at the middle part of the body.
5. The arms should be spread softly and smoothly, without jerking, otherwise you can easily get injured.

There should be no breaks in between approaches, and no more than two minutes of rest in between each repetition.

Push-ups from the wall

There are two ways to do this exercise: with your hands wide or narrow. Your hands are positioned shoulder width apart if you select the wide option, and slightly narrower than shoulder width if you select the narrow option. The hands should be positioned narrowly to help tighten loose triceps. If you adhere to all the guidelines for performing the exercise, you can narrow your shoulders and reduce the width of your back for a girl.

Mechanism of action:

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

After the initial 10 repetitions, increase the number of reps in each subsequent workout.

Wide grip pull-up

This exercise, which works the biceps, forearms, and back muscles, is categorized as multi-joint. Beginners and heavy lifters may find this exercise challenging, but you can begin by performing it three to five times, increasing the number of repetitions as your muscles get ready.

Algorithm used for execution:

1. grasp the bar with a wide grip;
2. use an upper closed grip;
3. elbows should be fully extended;
4. relax the shoulder girdle as much as possible so that the wide muscles are stretched as much as possible;
5. slightly bend the back;
6. straighten or cross the legs and lift them slightly;
7. exhale and slowly pull the body to the bar, bending the arms at the elbows;
8. should bring the shoulder blades together during the movement, and stretch the elbows to the sides;
9. hold at the top point for a couple of seconds and slowly return to the starting position and without stopping, start pulling up again.

Pull-up complex

You can work nearly all of the shoulder muscles as well as the back muscles by performing wide grip pull-ups. These are better suited for more seasoned athletes; for beginners, wide grip pull-ups, either parallel or reverse, are a better place to start.

There are various pull-up variations that let you decrease the size of your back and shoulders:

1. You need to lie on an inclined bench and take a bodybar or just a lightweight bar. Hands are at shoulder width or slightly wider, palms are turned away from the body. Perform a pull to the body, trying to bring the shoulder blades together as best as possible. Elbows are pulled strictly back during the pull. Return to the 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 to the elbow, return to the starting position, repeat with the other side. Continue alternating legs. During this exercise, not only the buttocks and thighs work, but also the latissimus dorsi muscles.

Weekly schedule

It does not matter at all which exercise to start with to reduce the volume of the arms and make the back narrower, 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 following exercises can be included in the first day of training:

1. dumbbell press in a sitting position – 2 sets of 6 repetitions;
2. dumbbell side raises in a sitting position – 2 sets of 6 repetitions;
3. dumbbell chin-ups – 2 sets of 6 times;
4. chair push-ups – 2 sets of 6 times.

Stretching is necessary at the end to aid in the muscles’ quicker recovery from the load. When you are unable to visit the gym, you can use this complex to train at home. Depending on whether your muscles are prepared for increased strain, you can increase the number of repetitions or approaches with each new workout.

The following complex can be a part of the second day of training in the gym:

1. warm-up – 10-15 min.;
2. standing barbell press – 2 sets of 5 reps;
3. work on the butterfly simulator – 2 x 6-8 times;
4. dumbbell swings in front of the body – 2 x 6 times;
5. upper block pull to the chest – 2 x 6-8 times;
6. stretching – 10 min.

The interval between sets should not be longer than one minute. The quantity of sets, repetitions, and load weight can be increased with every training session. But each athlete is different, and it all depends on how fit they are.

The following exercises can be included in the third day of training:

1. cardio warm-up – 10 min.;
2. after stretching – 2 sets of 5 reps of each exercise;
3. wall push-ups – 2 x 10 times;
4. pull – 2 x 6 times.

Following that, you can switch up your workouts while appropriately allocating the weight. It’s important to keep in mind that throughout the training process, the muscles should remain in good condition and should grow with each new exercise.

When to expect the effect

A girl’s shoulders can be reduced in a matter of months. As long as the training is done precisely and at least three times a week, every exercise will be completed.

If all the guidelines are followed, the first noticeable effects appear after 4 weeks, at which point they will become more noticeable. If going to the gym isn’t an option for you, there are plenty of easy exercises you can do at home to keep up with your routine and get better results.

For a girl, having broad shoulders and backs is problematic. Reducing their volume and eliminating skin flabbiness is not difficult; the key is to closely adhere to all of the trainers’ recommendations and advice. It is also advisable to review your diet, cut out fatty and flour products, and increase your protein intake in order to attain better and longer-lasting results.

When attempting to minimize the appearance of wider shoulders and a wider back, consistency is essential. Through consistent attention to exercises that target these areas in addition to general fat loss, you can eventually reach more balanced proportions. Results will come with patience and consistent effort, so don’t rush the process.

To burn fat, add cardio and exercises like lat pulldowns, shoulder presses, and reverse flyes to your routine. Recall that in order to prevent injury and maximize your workouts, good form and controlled movements are crucial.

Ultimately, reaching your objectives depends in large part on eating a balanced diet. To bolster your efforts, combine a regular exercise program with a nutritious diet. Remain positive and keep in mind that subtle, regular adjustments can have a significant impact on your appearance and overall well-being.

At home, concentrate on upper body toning and slimming exercises that don’t add bulk to reduce the shoulders and back. Simple exercises like planks, push-ups, and lateral raises can help develop lean muscle, and doing yoga and stretching can improve body balance and flexibility. To support your fitness goals, consistency is essential, in addition to eating a healthy diet.

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