Yoga practice is amazing because it is always a full-body workout and very rarely an isolated muscle training. You too should invest your time in a yoga routine to increase your overall muscle strength. A good workout routine also melts away the stubborn fat on your arms. If you’re wondering how to get toned arms, we have listed below some easy exercises for you. About 10 minutes of full sweat and muscle workout will give you toned arms before you start your day.
Health Shots spoke to Isabelle Karan, a healer, yoga trainer, meditation and Pranayama expert, and owner of Sabel Yoga and Wellness to tell us more about workouts to get toned arms
“This routine is definitely going to strengthen your arms, and also improve your core strength (front and back) and the legs. Therefore, it’s a win-win routine on all levels,” says Karan.
6 workouts to get toned arms:
1. Plank pose
This is a strong pose for toned arms and core strength.
Press the heels back and keep the shoulders over the wrists.
Engage the pelvic floor and the stomach and slightly round the upper back (protraction).
Push the hands into the ground and stay here for one full minute.
Connect to your breath, if you are familiar with the Ujjay breath, then engage into it.
If you don’t know what that is, then do not worry about it, just be aware and connected to your breathing.
2. Side plank
From double plank change to side plank on the right side.
For this, make sure your right hand is pushing into the ground while the entire body is fully engaged.
Both feet are placed one on top of the other as you push into the side of the feet.
Your inner thighs are as strong as they can get.
Reach towards the ceiling with your left arm.
Stay in the same position for a full minute and then change to a side plank for another full minute.
3. Forearm plank
From the side plank on the left, shift to one minute of forearm plank on both arms.
Press both forearms into the ground and slightly round the upper back (protraction).
Push the heels back while you lift the pelvic floor and the belly button up.
Stay in this position for one full minute.
4. Side forearm plank
Shift your double forearm plank into a single forearm plank on the right side.
Place one foot on top of the other and push the forearm to the ground.
Engage the entire body and connect to the breath. Reach towards the ceiling with your left arm.
Stay in this position for one full minute and then change to the left side for another full minute.
5. Back to plank pose
For the last one minute come back to a regular plank pose and really sweat it out.
6. Child’s pose
Try doing a child’s pose to come back to a slow and easy breath. This routine is bound to melt all the fat and give you skinny and toned arms. Try this no-equipment routine at home.
Sit on the heels keeping your knees hip-width apart.
Now, bend forward from the waist.
Lay your torso down between your thighs.
Place your hands at the side of the torso.
Relax the shoulders towards the floor.
Karan suggests letting the whole weight of your body sink deep into the ground. Release while you exhale through the mouth and inhale through the nose. Deep release on all levels.
7. Downward dog pose
Flow back from the child’s pose into downward dog.
Press hands and feet equally into the ground.
Breath deeply and fully.
Then lower the elbows and let them both hover about 1-2 inches above the ground.
Hold this pose for 5 deep breaths and push back into the downward dog.
Take a breath or two here and then come into the final dolphin flow.
8. Dolphin flow
Place both forearms on the ground and let the sitting bones reach up to the sky.
Hold the intensity and breathe easy.
Move into the forearm plank and back into the dolphin 5-10 times depending on your strength.
Stay connected to your breath and keep your mind focused.
9. Sphinx Pose
From the last forearm plank gently let your hips sink to the ground, feet flat on the ground.