No matter the season, arms are often bared naked, and often neglected when we exercise. We focus on losing weight or toning other sides of the body, and we end up with those bat wings hanging from the upper side or the arm.
Not so sexy to see that sagging skin hanging when you wear a strapless dress. And after 30, we should pay attention to our arms and our bodies, because our metabolism is slowing down.
But you can use yoga to tone your arms and get rid of arm fat! Standing in the same position for a few seconds, daily, for 3 weeks, your arm will start to become firmer and gain more muscle strength.
The below yoga poses selection is the best for anyone who wants to banish arm fat!
1. Downward Facing Dog
Image Credits: Downward Facing Dog
– Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees underneath your hips.
– Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside down “V” shape called Downward Facing Dog.
– Spread your fingers wide and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Your heels should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of your mat. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Work on holding for five breaths.
2. High Plank
Image Credits: High Plank
– Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.
– Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.
– Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.
– Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.
Image Credits: Chaturanga
– Start in a plank position with your arms and legs straight, shoulders above the wrists.
– Keeping your upper arms parallel, bend your elbows lowering your chest until your shoulders are in line with your elbows. The elbows should touch your ribcage. Inhale to straighten the arms. This counts as one rep.
4. Upward Dog
Image Credits: Upward Dog
– Begin at the front of your mat in Mountain Pose. Inhale to lift your arms up and exhale to fold forward into Standing Forward Bend.
– Inhale and look up with a flat back and, as you exhale, step or jump your feet back into Four-Limbed Staff Pose.
– Inhale a breath as you scoop your chest forward, balancing on the tops of your feet and your hands, coming into Upward Facing Dog. Lower your head back between your shoulder blades. Pull your shoulders blades down your back and hold for five breaths.
5. Dolphin Pose
Image Credits: Dolphin Pose
– From Downward Facing Dog, shift your weight forward so your shoulders are over your wrists.
– One at a time, lower your forearms to the floor with your palms facing down. Place your elbows where your hands were, and spread your fingers wide. You want your body to be in one straight line, with your heels over your toes.
– Draw your belly button toward your spine. Keep the muscles in your tush relaxed, draw your shoulders away from your ears, and gaze between your hands.
– Hold like this for five complete breaths. Then come back onto your hands and press back into Downward Facing Dog.
6. Right Side Plank
Image Credits: Right Side Plank
– Begin by lying on your side. Bring your right elbow directly under your right shoulder. Engage your core, press your right elbow into the floor, and rise into side elbow plank.
– Stagger your feet so your left foot is just in front your right, or stack the heels.
– Reach your left arm up toward the ceiling, which will help you lift your waist.
– Hold for 30 seconds, and work up to holding the position for one minute. Repeat on the other side to complete a set, doing a total of three sets.
7. Left Side Plank
Image Credits: Left Side Plank
– Begin in a plank position (the top of a push-up), and roll over to your left side and plant your left heel down so you are balancing on the outside edge of your left foot. Stack your right foot on top of your left. If this is too hard, bend your left knee and place your left foot flat on the ground in front of your right leg for support.
– Keep your right arm on your side as shown, or reach it straight up toward the ceiling to lift your waist even more.
– Press your left fingertips into the floor to take pressure out of your wrist.
– Hold for 30 seconds.
Image Credits: Popsugar