10-Minute Yoga Workout For Stronger and Toned Arms
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Arms are the part of your body that is often ignored in a regular workout. You may be doing a number of cardio exercises but your flabby arms won’t seem to go away.
If you are someone looking for toning your arms, we have put together a 10-minute yoga workout routine that will give you those flawless, toned and strengthened arms you desire!
Causes of flabby arms:
Flabby arms are a sign of excess fat and less lean muscle. If your arms are flabby, that may be because you lost weight and now the layers of fat are responsible for extra weight in your arms.
For toning your arms, you do not have to go through weight lifting to tone your arms but there are a few yoga exercises that can tone and shape your saggy arms.
Ever seen yoga enthusiasts’ arms? Their arms are so toned and firm because of yoga. Yoga is a great workout that has multiple benefits on our body. The yoga helps tone the lean muscle of our body and helps get rid of fat content simultaneously.
Who can do this work-out?
- If you are a beginner and have tried a few poses already, you can do this work-out.
- If you are looking for an exercise to tone your arms without incorporating weights, you can do this work-out.
- If you are looking to strengthen and define your arms, then the workout is for you.
To get the best out of this routine, repeat the whole routine twice and repeat each posture on both sides of your body.
You can also make this pose a 15-minute or 20minute routine by simply increasing the number of times you repeat the entire routine.
The yoga postures we have discussed are not only going to tone the arms but are also going to help burn belly fat and tones the abs, ultimately, they help lose weight!
1. Plank Pose
Oh no, the old plank again? But the plank seems difficult only when you are starting out. Yoga practitioners keep plank in their workouts even when they can pull off any advanced pose because of its benefits.
The good-old plank helps incorporate the legs, core muscles, especially arms and wrists. The yoga pose is great for building upper body strength and for losing fat hiding in your arms, shoulders or belly.
To make the plank effective, it is essential that you engage the muscles of your core and thighs. This can also help avoid extreme pressure on your wrists.
Take deep breaths and hold the pose for around 15 secs and let go of the pose sooner if you find it challenging. Build stamina gradually by going a little more time every time you practice plank pose.
You can also bend your knees to distribute the weight of your body and make the pose less intense.
2. Side Plank- Move to Right Side
From the plank position, twist your body to the right side and raise the right arms high above your body, right foot on top of left and left foot touching the ground.
Keep your shoulders, legs and neck in a straight line. Balance the whole body’s pose by pressing against the lower side of your foot touching the ground. Incorporate the core and thigh muscles to make the pose effective and actually lose weight.
Your raised and bent arms should be feeling the burn already. Make sure your hips are not lowered, lift them up in line with the legs and spine to work the abs.
3. Reverse Plank
From side plank, shift to a reverse plank by bringing the raised arm behind you and place the forearm flat on the ground.
Lift your chest and make the body a straight line to do a reverse plank pose.
The fingers of your hands should be pointing the feet. Your feet should also be flat on the ground in line with the rest of the body.
The pose stretches and strengthens the triceps. Lift your pelvis to keep the back straight and target the abdominal muscles.
4. Side Plank-Move to Left Side
Now remember how you did the right-side plank, twist your body to the right side and raise your arm while keeping the overall body in a straight line and the arm below you bent and upper arm perpendicular to the ground.
5. Chaturanga Pose
Chaturanga pose works like wonders when it comes to building and toning the arms. The chaturanga pose is like a plank but with the bands down to your chest and bent close together. The pose may be hard to hold for beginners and this is why, they can use a yoga block to aid keep a proper form.
Your elbows should be just below your chest sides and your core should be engaged while you balance your body in chaturanga pose. Do not collapse your shoulders or compromise the straightness of your spinal cord, hips and legs.
You can also shift to a side plank or just plank before coming into chaturanga pose. Make sure your body is above the ground and you are not lying on the floor!
6. Upward Facing Dog Pose
The upward-facing dog pose involves the muscles of your upper body and toughens the arms.
To go into an upward dog pose from chaturanga, turn the top of your feet onto the ground and with both your arms straight and palms on the ground, lift your chest as high as you can. Arch your back and hips downwards but do not touch the ground.
Lift the whole body off the ground except the tops of your feet. Spread your fingers apart and now your body’s weight in your palms. To decrease the weight on palms, engage the core muscles and glutes.
7. Downward Facing Dog Pose
From the previous pose, turn your feet back to a normal position and elevate your hips while facing your whole body downwards.
Put your palms on the ground and stretch the arms to make an inverted ‘V’ on the ground.
The pose becomes challenging if you have tight hamstrings, but you can relax them by extending one-foot outwards at a time while to engage the core muscles to maintain posture.
8. Wild Thing Pose
The wild thing pose opens the chest muscles and helps to improve the stability and strength of the upper limbs.
From the previous pose, “flip your body and lift your left leg, then flip it over to the left side of your right foot, when you swivel your right foot and turn to the see the other side of the room.
Your left arm will naturally lift up and lie to sideways. Extend your left arm towards floor and bent, you will be able to feel grounded in your right hand. Lift your chest high and remain in the pose for 15secs.
9. Downward facing Dog Pose
From the Wild thing pose, flip into downward-facing dog pose again as described in the#7. Maintain the posture and take deep breaths then let go slowly.
10. Warrior 2
After going through so many intense postures, the warrior 2 pose in a grounding pose that helps build balance and overall body shape.
From the previous pose, stand up and swipe one leg apart. Bend your right knee and stretch the other leg to aid the pose. Twist your torso in the direction of the bent knee and raise your arms to the shoulder level. Look at your right hand’s fingers and keep your back straight.
Your knee should be perpendicular to the ground and hips lowered as in a squat. Make your arms straight and you will feel the burn which tones them.
You will be able to feel grounded in your knees. Hold the pose for around 15 secs and then let go slowly.
11. Plank Pose
End the workout with a plank pose. To do a plank, bring your hands down and place them on the ground, lower your body and hold the plank for 5 breaths, if you have the energy to hold it longer spend it in doing so.
Repeat the whole workout routine twice on both sides of your body.
End the workout routine in savasana, the corpse pose, where you lie on the ground with your arms extended a little outwards and on the ground. Practice mindfulness and think about the muscles of your body finally at rest after the intense burn.
You will be able to get lean, beautiful strong arms by doing the routine a few times a week. Remember to stay determined throughout!
Yoga Supplies You Might Need To Practice Yoga At Home
- Yoga Mat – This one is kind of a must to support your body and properly perform each pose.
- Yoga block – As a beginner you may need extra support while holding the pose or a block to hold when you can’t reach the ground.
- Blanket – A yoga blanket is significant for many poses, to balance your posture.
- Yoga Strap – You may not be able to reach your foot in a forward fold; this is where you can hold a strap around your feet and not compromise the form.
- Yoga Cushion– The cushion is for those poses, where you cannot stabilize your hips on the ground. Use a comfortable cushion to balance the hips.
- Yoga Bolster– A bolster is a blanket with padding for relaxing your body when you practice meditation.