How to lose shoulders?

As you probably know, all women have different bodies. Some have plump buttocks, others have generous thighs, and then there are those with pronounced shoulders and a frame they feel looks too masculine. A very personal matter of taste, of course. However, if you find your shoulders too broad or strongly built, and would like to lose a little volume in this area, here is a three-step approach: understand where this volume comes from, rebalance your diet and choose the right type of exercise, then round it all off with a skincare routine.

Why are my shoulders particularly developed?

It may first of all be an innate morphological characteristic. Women with so-called “android” body types (also known as H- or V-shaped body shapes) tend to have more volume in their upper body: abdomen, chest, shoulders andarms. We therefore generally see in these women a generous bust, with opulent chest, built shoulders and/or strong arms.

Developed shoulders can also be the result of age. From perimenopause, the collapse in female sex hormone levels contributes to a change in the distribution of body fat. Traditionally, women, who until now focused on their lower body (buttocks, hips and thighs), now see their curves concentrated at their stomach, their shoulders and their arms. In general, they also gain a few bra sizes.

Marked shoulders can also be explained by intense sporting activity. We are then not in the presence of adiposity, but of muscles. Certain sports particularly promote the gain of muscle mass in the shoulders: weight training (press, lifting with dumbbells, chin row, working with a kettlebell), swimming (particularly crawl and butterfly), racket sports (tennis, squash), rowing (or a rowing machine), windsurfing, boxing or even climbing.  The shoulder muscles (teres major, trapezius, deltoid, etc.) are intensely used and thus gain volume.

Finally, certain medical conditions can be associated with increased fat storage in the upper body. These include type 2 diabetes, hypothyroidism, PCOS, Cushing’s syndrome and, to a lesser extent, water retention. If you notice a rapid or unexplained change in your body shape, speak to your doctor.

What to do to lose shoulders?

• If your “massive” shoulders are a source of self-consciousness, a few lifestyle measures may help. But first, a little reminder:
• If your natural body shape is to have pronounced shoulders, you will naturally tend to retain this frame.
• If your square shoulders are due to a prominent bone structure, you will not be able to change this physiological characteristic. Rather than seeing it as a flaw, make the most of it! Some people feel self-conscious about having sloping shoulders…
• If your shoulders owe their volume to muscle, why complain about it? You probably have an athletic figure that looks healthy. However, if you feel this volume is too pronounced, simply choose activities that work other parts of your body to help restore balance to your overall shape.

On the other hand, if you notice that your shoulders are slightly fuller, you can take action through your overall lifestyle.

1- Take care of your diet

A diet that is too rich or unbalanced can contribute to weight gain. If you naturally tend to store weight in your upper body, some of this weight gain may also affect your shoulders and arms. Rebalancing your diet so that it meets your energy needs is therefore a good place to start.

• Choose a varied and simple diet based on minimally processed foods and, where possible, fresh ingredients. This should include plenty of fruit and vegetables, a reasonable amount of lean protein and low-GI complex carbohydrates that provide the body with energy.
• Limit fast-releasing sugars and enjoy them in moderation. This includes sweets, sugary drinks, as well as products made with refined flour and hidden sugars.
• If you are prone to water retention, moderate your intake of salt and salty foods, such as processed meals, cheese, cold meats and cured meats. Avoid adding salt to your food and choose other seasonings, such as spices and herbs.
• Eating a balanced diet does not mean depriving yourself: stick to 3–4 balanced and sensible meals a day, and prepare your own food.
• Make sure you drink enough, around one and a half to two litres a day. Choose water, tea and herbal teas. As part of this approach, you could also try our Fat-Burning Slimming Tea, a simple ritual to fit into your day.

2- Sport, but not just any sport

As we saw previously, certain sports place particular strain on the shoulders, and thus lead to muscle mass gain. They should be avoided if you want to lose a little. However, they will be preferred if you want to sculpt your shoulders. So, to recap:

• If you already have significant muscle mass in your shoulders, work your lower body to rebalance your figure. Running, certain fitness movements such as squats and lunges, cycling or rollerblading will allow you to work your thighs and buttocks, for more harmonious proportions.
• If your broad shoulders are due to an accumulation of fat, opt for full-body activities that also work your back and arms. Certain exercises using a fitness resistance band, such as ours, can help you work the upper body gently. Swimming is also a full-body activity that works a range of muscles. Also think about Nordic walking with poles and ball sports such as handball and basketball, which work the muscles of the arms and shoulders.

And what about the back?

The back and shoulders form one visual area: the line of the back complements the shoulders and contributes to the balance of the upper body. The exercises mentioned above, such as resistance-band movements, swimming and Nordic walking, work the back, shoulders and arms together, allowing you to work on this area as a whole.

3- A targeted care routine

You can also round off your routine with skincare and massages. They do not target fat in one specific area, but they offer a moment of care for the skin on your arms, shoulders and back. For example:

• The daily application of our Thermoactive Slimming Cream can be part of your routine. This cream, enriched with guarana (caffeine) and chilli pepper (capsaicin), contains ingredients often mentioned when discussing lipolysis. It provides a warming sensation during massage and leaves the skin feeling soft.

Regular massages with our Electric Slimming Device can be incorporated into your skincare routine. The device is sold with four massage heads in different shapes and sizes, for massages adapted to each part of the body. Its vibrations can be used to massage the shoulders, arms and back alongside your other skincare steps.

Here is a combo to consider if you would like to look after your shoulders and feel good about your bust!

Frequently asked questions

How can I reduce my shoulder width without changing the rest of my figure?

The body does not lose volume from one specific area. Your overall figure changes in response to diet and exercise. If your shoulder width is linked to your natural body shape, such as an android body type, it will remain part of your natural proportions. However, if it has become more pronounced following weight gain, a balanced diet and regular activity may contribute to an overall change in your figure, without targeting the shoulders alone.

Can I work on my shoulders and arms at the same time?

Yes. Most of the exercises mentioned in the sports section work both areas together, including swimming, Nordic walking, ball sports and resistance-band movements. A routine combining upper-body exercises with cardio activity allows you to work on your shoulders and arms during the same session.

What can I do about sloping shoulders?

Sloping shoulders are a natural body-shape characteristic, just like a pronounced frame. Diet and exercise are not intended to change this feature, but strengthening the back and shoulders can help support good posture. If you experience pain or notice an unusual change in your posture, it is best to speak to a doctor or other healthcare professional.

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Useful sections: Slimming program.