The collarbone, or clavicle, bridges the gap between the shoulder blade and the sternum. Accumulated fat in this region lies directly under the skin and doesn't pose a health risk. However, it can cause frustration and have a negative impact on your self-image. Getting rid of this fat involves nutritional adjustments and exercise. Although it isn't possible to spot-reduce, with training you can tone the muscles that run across the collarbone and lose weight throughout your body. This will give not just your collarbone area, but your whole body a leaner, more defined look.
Step 1
Create a caloric deficit, so your body burns stored fat for energy. Track your calories for five days, add the totals together and divide by five to get an average daily intake. Cut back by 500 calories daily and you'll lose about 1 pound of weight through your entire body every week. Build your diet around nutrient-dense foods like fruits, vegetables, lean meats, fish, whole grains and legumes.
Step 2
Choose a form of cardiovascular exercise that you like to increase fat-burning. Running, brisk walking, elliptical training, rowing, stair climbing and jumping rope all work well. Start your workouts with a light warmup, then alternate back and forth from high- to low-intensity activities for 30 minutes. Finish with a light cooldown and work out on three non-consecutive days a week.
Step 3
Grab a barbell to do military presses. Stand with your feet shoulder-width apart and hold the bar at upper-chest height, with your palms facing forward. Keep your abs tight and your back straight as you push the bar straight above your head. Stop when your arms are fully extended and hold for a second. Lower the bar back down slowly and repeat.
Step 4
Use a pair of dumbbells to do upright rows. Stand with your feet shoulder-width apart and hold the weights straight down with your palms facing your thighs. Lift the dumbbells up until they reach chest-height and hold for a second. Make sure to keep your elbows higher than your forearms as you do this. Lower the weights back down slowly and repeat.
Step 5
Shrug your shoulders with added resistance. Stand with your feet shoulder-width apart and hold dumbbells at your sides, with your arms fully extended and palms facing your body. Keep your arms straight as you lift your shoulders in the air. Hold for a second, slowly lower your shoulders and repeat.
Step 6
Execute a set of lateral raises. Stand with your feet about hip-width apart and hold dumbbells in front of your thighs with your palms facing each other. Bend your elbows slightly and raise the weights out to your sides until your arms are parallel to the floor. Hold for a second, slowly lower the weights and repeat.
Tips and Warnings
- Perform 10 to 12 reps and do four or five sets of your weight-training exercises. Work out three days a week on non-cardio days.
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