Have you ever looked in the mirror and wished for that extra arm flab to disappear? Extra fat on the upper arms can be particularly unflattering, especially in photos. If you’re looking to get rid of that extra flab on your arms and build lean, toned muscle in its place, give the below yoga moves a try. These poses are meant to improve strength and stability in your arms and also build your bone density. Add them to your daily yoga routine and before you know it you’ll see sculpted, sexy arms and no more flab!
Start on all fours. Spread your fingers and tuck your toes, and lift your hips up and back. Stretch your hamstrings as you send your heels towards the mat. Press your thigh bones back, engage your core to draw your ribs towards your spine, and internally rotate your arms. Take 5 breaths here.
Benefits: Downward Dog, also known as the “anchoring” pose, stretches your entire body. It’s also great for toned arms because it strengthens your arms, shoulders, and back.
From Down Dog, bring your body forward and shift your weight evenly into your hands and feet. Keep your arms straight and engaged. For safety, make sure your shoulders stack directly above elbows and wrists. Bring your feet about hip-width distance apart, and press into the balls of your feet. Gaze forward and engage your core to bring your shoulders, hips, and heels into a straight line. As my old yoga teacher used to say, “a ball should roll smoothly down that straight line.”
Benefits: Holding High Plank requires your entire body to be engaged and strong. This tones the core, which in turn strengthens and supports the low spine, and also gives you toned arms.
Start with your elbows on the mat shoulder-width apart, and forearms parallel to each other. Hands can be interlaced or planted palms-down in front of your elbows. Curl your toes under and straighten your legs. Keep your legs strong and engaged. Stack your shoulders directly above your elbows, and bring your shoulders, hips, and heels into a straight line. Engage your core, and keep your gaze forward.
Benefits: This takes planking to the next level. All layers of muscles activate and contract in order to hold your body weight up, which in turn builds strength and lean muscle in your arms and core.
Begin in a High Plank. Extend the gaze forward and bend your elbows to lower your ribs towards the ground. As you slowly lower, keep your triceps actively engaged. Draw your shoulder blades away from your ears, and lower until your shoulders are in line with your elbows. For the safety of your shoulders, don’t go lower than this. Hold for a full breath.
Benefits: Hello strong, toned arms and beautiful triceps! Hold this pose for a few rounds of breath and feel the strengthening in your arms, shoulders, and leg muscles.
Start in High Plank and roll onto the outer edge of your left foot. Stack your right foot directly on top. Press into your left palm as you lift the right palm skyward. Distribute the weight evenly between your palm and your foot as you lift your right hip. Repeat on the other side.
Benefits: When practiced consistently, Side Planks strengthen the shoulder girdle and stabilize wrists and elbow joints while toning the entire upper body.
Begin on all fours. Place your elbows on your mat directly below your shoulders, your forearms parallel. Keep your elbows shoulder-width apart, and begin to walk your toes toward your elbows (about 4-5 steps up). Relax your neck and keep your gaze slightly forward.
For a more challenging modification, start to lift one leg behind you coming to the tips of your toes. Start to shift more weight to your forearms and hold. Repeat on both sides.
Benefits: Dolphin Pose strengthens the shoulders and increases flexibility in the arms and back while building and toning lean muscle.