Fat collects on various places of the body, including the shoulders. Carrying extra weight in the shoulders is more than just unflattering; it can trigger many health conditions such as back pain, breathing problems, gallstones, high blood pressure and coronary heart disease. Even though you can’t lose weight just in the shoulder-area, it is possible to reduce it with overall body weight loss efforts. Consult your doctor before starting any exercise or weight-loss routine.
Always stretch out and roll your shoulders before and after each workout to help improve physical performance, flexibility and range of motion.
To prevent injury, do each shoulder exercise at your own pace. Never use a weight that causes you to lose form or puts stress on your shoulders.
Exercise for at least 300 minutes a week , or an hour five days a week, to burn fat and reduce weight throughout your entire body, including your shoulders. You don't have to exercise for one hour at a time; you can split it up into 10-, 20- or 30-minute increments throughout the day. Choose a cardiovascular exercise that tones your shoulders while burning calories such as rowing, cardio kickboxing, swimming or dancing.
Do shoulder strength-training exercises at least two times a week to tone the deltoid muscles in the shoulder-area and burn calories. Aim for one to two sets of 15 repetitions of an exercise like the lateral raise, bench press or pushup. Or try the dumbbell front raise by standing while holding dumbbells, palms facing the front of your thighs. Lift the weights slowly in front of you, keeping your arms straight, until they are at shoulder-level. Slowly lower the weights back to the starting position and repeat.
Add circuit training to your exercise routine to boost the intensity of your workout and burn fat while toning the shoulder area. Circuit training is where you do a series of exercises with no or little rest in between each set. For example, jump rope for one minute, do lunge presses one minute and then jog in place one minute. Continue alternating or doing new exercises for at least 30 minutes.
Reduce your daily calories to lose fat from all over the body, including the shoulders. To lose one pound of fat a week, you must eliminate 500 calories a day from your diet. Do this by swapping out high-calorie foods for lower calorie options like air-popped popcorn rather than greasy potato chips. Reduce your portion sizes by paying attention to food labels and eating off of plates rather than directly from the package. Keep track of the amount of calories you eat each day by writing each food down or using a website like ChooseMyPlate.gov.
- MayoClinic.com: Counting Calories: Get Back to Weight-loss Basics
- MayoClinic.com: Stretching: Focus on Flexibility
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
- Fitness magazine: Circuit Training Workout: Burn 30 Percent More Calories
- ACE: Shoulder Exercises
- Bodybuilding.com: The Best Shoulder Building Tips and Workouts
- National Heart Lung and Blood Institute: What Are Overweight and Obesity?
Rose Erickson has been a professional writer since 2010. She specializes in fitness, parenting, beauty, health, nutrition and saving money, and writes for several online publications including The Krazy Coupon Lady. She is also a novelist and a mother of three.