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Struggling to Tone Your Arms? These 4 Essential Exercises Will Help You Achieve It

Are you trying to tone your arms and need some help to achieve this? These yoga poses are fantastic exercises and provide many physical and health benefits. They also provide spiritual and mental benefits to those who practice consistently.

Here are some additional things you might experience when you maintain a regular practice:

  • An increase in your metabolism – you will burn calories and start building lean muscle.
  • Better physical performance – improving strength in your arms will make daily physical activities easier.
  • Strengthening of your bones – some resistance exercises involved in toning your arms can lead to stronger bones, reducing the risk of osteoporosis as you age.
  • Improved posture – strengthening your shoulders and arms can help to improve your posture by relieving strain on your neck and lower back.
  • Increased circulation throughout your body.
  • Calming of the mind and relaxation of the body.

Equipment you’ll need for these exercises:

  • A yoga mat
  • Water to remain hydrated
  • Wear comfortable, breathable clothing

Once you have everything you need, find the best time of day to practice these yoga poses, as your body and mind might respond differently at different times. Feel free to do the following exercises indoors or outdoors, but try to avoid extreme conditions such as very hot and humid or very cold conditions. Where and whenever you choose to do your exercises, make sure you are comfortable and fully hydrated.

Join us in these four essential, easy-to-follow yoga poses that will help you tone your arms.

  1. Plank Pose (Phalakasana)

 Plank pose will not only tone your arms it will also help you to build strength in your wrists, forearms, biceps, and triceps. This pose also helps increase stability in your shoulders.

Easy-to-follow steps:

  • Start in a push-up position with your arms extended and your hands lined up with your shoulders.
  • Engage your core and leg muscles. Ensure your body is straight and your midsection is held off the ground.
  • Hold the pose for 30 seconds or until you lose your form.
  • If you want to increase the heat, you can get into full plank from Chaturanga Dandasana by pushing up from your hands.

Top tip: Hold the plank and focus on your breathing while you imagine pushing your body up to the sky.

  1. Chaturanga Dandasana (Four-Limbed Staff Pose)

 The four-limbed staff pose is a style of vinyasa yoga. This pose follows from the previous plank pose and is important in helping you to tone your arms.

Easy-to-follow steps:

  • Start in a plank pose and bend your elbows to a 90-degree angle, lowering your body towards the ground. Keep your elbows close to your sides.
  • Your body should be 3 to 4 inches above the ground.
  • Engage your core and keep your body in a straight line.
  • Hold this pose for 3 to 4 breaths or until you lose your form.

Top tip: Use your arm strength in this pose by engaging your triceps and biceps and tucking your elbows as close to your ribs as possible. If you need a little help, you can roll up a thick blanket and place it under your chest parallel to your spine to help you maintain your form.

  1. Trikonasana (Triangle Pose)

This pose is ideal if you want to tone your arms, especially if you can flex your muscles while in position. Additionally, it helps to strengthen and stretch the shoulders.

Easy-to-follow steps:

  • Start in a standing position with your hands at your sides. Make sure that you are balanced.
  • Spread your legs in line with your shoulders, maintaining your center of balance. Your feet should now be shoulder distance apart.
  • Inhale and simultaneously lift your arms with your palms facing the floor until you reach shoulder height.
  • Exhale and at the same time, turn your torso to the left and bend your waist, bringing your right arm down to your left ankle. The palm of your right hand should be placed on the outside of your left ankle.
  • Your left arm should now be extended upwards. Remember to keep your legs and arms straight, there should be no bending of the knees or elbows.
  • Turn your head to the left and look up at the fingertips of your right hand.
  • Inhale and return to your original standing position with your arms outstretched.
  • Repeat the steps to the right side of your body.
  • Feel free to repeat this exercise 2 to 3 times, noting that one repetition includes both the left and right sides.

Top tip: Execute this pose slowly and be mindful of your balance and positioning. Remember your breathwork.

  1. Adho Mukha Svanasana (Downward-Facing Dog Pose)

Downward-facing dog will spread your body weight between your arms and legs while also helping to rotate your shoulders. As a result, it will tone your arms as you are using them as a major point of support.

Easy-to-follow steps:

  • Start on all fours, on your knees, your back straight, and your palms placed flat on your yoga mat. You should look like a makeshift table.
  • Make sure your hands are shoulder-width apart and your legs are hip-width apart.
  • Breathe out, slowly lifting your hips toward the ceiling. Your arms and legs should be straight, and your body should be in an upside-down V-shape.
  • Push your hands into the ground as if you are pushing it away. Be mindful not to over-exert yourself.
  • Open your shoulder blades and lengthen your neck by bringing your ears to touch your inner arms.
  • Exhale and bend your knees, returning to your original starting position.

Top tip: Warm up your legs and arms before attempting this exercise.

Key points to remember that will help you achieve your goal:

 Warm up before doing any exercise.

  • Be patient with yourself. Remember, results take time and effort.
  • Quality over quantity, focus on your form.
  • Consistency is key. Building a routine that fits in with your lifestyle is essential.
  • Stay hydrated. Water regulates your body temperature, lubricates joints, and protects your muscles and organs.
  • Listen to your body. Don’t overdo it or push yourself too hard.
  • Always be mindful of your breathing.

Exercise doesn’t need to be a lengthy or laborious task. Spending just 20 minutes a day doing these four poses will tone your arms and deepen your practice in a physical, mental, and spiritual way.