Even if you do plenty of cardio, your flabby arms just won’t go away.
So, what causes flabby, untoned arms?
It’s because you lack lean muscle mass and you have an excess of fat in your arms.
Did you ever wonder why yoga teachers have super slim, strong and defined arms?
That’s because yoga can somewhat be referred to as bodyweight exercise. Lifting your own body weight can be an amazing way to help build lean muscle mass, especially in your arms.
Here are is a 10 minute yoga routine to get strong and toned arms!
1. Plank Pose
The beginner’s best friend – plank pose.
Most people find it hard in the beginning, but once you get used to it, you’ll love that tightening feeling!
Plank pose tones all of your core muscles which include your abs, chest and lower back. Just practicing it a few minutes every day can help you build great endurance and stamina too.
It often helps to prepare the body for the more advanced pose that requires better arms balances. This is because it helps to strengthen the arms, wrists and shoulders.
For a proper plank pose, make sure your back is straight and engage your arms, core and legs.
Hold this pose for 30 seconds. If you want a challenge, try holding it for 1 minute.
Chaturanga or Four-Limbed Staff pose or low plank is one of the best yoga poses to tone your arms and work on your upper body strength.
From the plank pose, shift the shoulders forward of the wrists and feet up on tip-toes. Bend your elbows as you slowly lower your body.
The elbows should not wing out to the sides. You want them to stay tucked in towards your body and make sure your forearms naturally assume a perpendicular position to the floor.
With you back straight, you could imagine drawing a straight line from your heels to the crown. Stay engage and don’t let your hips droop.
Hold this pose for 30 seconds.
Beginners Tip: If you find this pose hard and keep collapsing, you can place two yoga blocks under your shoulders. This will help you to focus and build your core and arm strength.
However, that does not mean you should be resting on the blocks. They are only there to support you until you build up your strength.
3. Downward Facing Dog
From Chaturanga, recover to a normal plank position.
Press against the floor with your hands and send your hips up and back while firming your shoulder blades against your back.
Keep your head between your arms. Don’t let it hang. Stretch your heels onto the floor and really engage your arms and shoulders.
Hold this pose for 30 seconds.
Beginners Tip: If you feel that your hamstrings are tight in this pose, try pedaling out your feet one at a time.
4. Forearm Plank
Now come back to the normal plank position again and lower onto your forearms, one at a time. Palms facing down and make sure your elbows are directly under your shoulders.
Firm your shoulder blades against your back and engage your arms, core and thighs.
Always keep your neck in line with your spine while gazing at the floor slightly in front of you.
Stay focus and hold this pose for 30 seconds.
5. Side Plank
The side plank is a powerful and effective pose to strengthen your arms and wrists. As you only use one arm to hold yourself, it is a great way to train your arm balance as well.
Straighten your arms from the previous forearm plank back into a normal plank position again.
Then, slowly move into a right-sided plank by turning your torso to the right side and swing your right hand upwards towards the ceiling. Support the weight of your body with your outer left foot and left hand.
Make sure to straighten the arm, firm the triceps muscle and press the base of the index finger firmly against the floor.
Keep your body straight like a diagonal line and don’t allow your hips to dip.
Hold this pose for 30 seconds and repeat for the other side.
6. Upward Facing Dog
The Upward Facing Dog pose challenges you to lift yourself up which helps to train your arm and upper body strength.
As you go back into a push-up position from the side plank, have the tops of your feet on the floor. On inhale, push yourself forward to lift your torso up and arch your back.
Using all your strength to lift yourself and only the tops of your feet and hands are touching the ground at this point.
Make sure to drop your shoulders down. Focus on lifting your chest.
Hold this pose for 30 seconds. Then back to Downward Facing Dog for 30 seconds.
7. Warrior II
This might look really easy at first glance, but you will be surprised how hard it is to keep your arms straight out for 30 seconds.
In addition, after doing all the previous yoga poses, this will definitely be a great challenge!
From Downward Facing Dog, step your right foot in between your two hands under your body. Bend your right knee so your right thigh is parallel to the floor.
Pivot your left foot to left so that it’s pointing outwards in a 90-degree angle. Slowly stand up and turn your torso to face left.
Extend your right arm forwards and left arm backward with palms facing down. Make sure to keep both arms parallel to the floor. Gaze forward over the right hand.
Engage your triceps to support both your arms and your core to support your torso.
Hold this for 45 seconds. Repeat on the other side.
Practicing Yoga Poses for Arms
After you had finished all the yoga poses, repeat the whole yoga routine for 1 more time and it will make a 10 minute yoga routine for toned arms.
It can be hard at first, but eventually, you will get used to it!
Not only does this yoga routine get you toned arms, but you will also get rid of some belly fat and lose weight in the process too.
If we miss any of your favorite yoga poses for strong arms, let us know in the comment sections below!
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