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5 Steps to Slim and Toned Arms in 2 Weeks

Think you need hours in the gym lifting weights, to get slim, toned arms? Think again. Yoga not only calms your mind, but it also creates strong, lean, jiggle-proof arms. Plus, it tones your back, shoulders and core, without adding bulk. Fitness Trainer, Vanessa Riccio put together these five easy yoga poses to help you get slim and toned arms in no time!

Yoga Flow Details

  • Hold each pose for 5-10 breaths, inhaling and exhaling through the nose.
  • Flow through the sequence 5-10 times.
  • Aim for 3-5 times a week, or if you have a special event do it daily unless your muscles are sore, take a day off to recuperate.

*Caution: you may never want to wear long sleeves ever again

1. Downward Facing Dog
Begin on all fours with knees under your hips and wrists directly under shoulders. Tuck toes under, lifting hips up and back towards the ceiling. Press your hands firmly into the floor, bringing your chest closer towards your thighs. Press down evenly with all 10 fingers. Keep your arms straight and rotate your outer upper arms inward to broaden your upper back. Draw the front of your rib cage in and press your legs back. Extend your heels toward the floor.

DOWNWARD DOG

2. Plank
Shift your weight forward until your wrists are directly underneath your shoulders, keeping your arms straight. Legs are extended and hip width apart. Imagine your heels pressing back, this will help keep your legs firm. There is a straight line from the top of your head to your heels, abdominals are slightly pulled in.

PLANK ON TOES

3. Side plank
Next place your right hand in the center of your mat, lift your left hand towards the ceiling as you rotate into a side plank. Right wrist is directly underneath your right shoulder, straighten out your legs and stack your left foot top of your right, forming a straight line throughout your body. As you hold the your plank, press your right hand down into the ground to feel your right waist lift you up higher. Always keep your legs firm. Repeat on the left side.

SIDE PLANK

4. Upward Dog
Lower your hips towards the floor. Untuck your toes and push into hands, straightening arms, lifting chest and engaging abs. Push down into the tops of feet, to firm your legs and lift them off the floor completely. Hug your shoulder blades together and down away from your ears.

UPWARD DOG

5. Chaturanga (close grip push-up)
Come back to Plank. Extend your gaze forward as you bend your elbows at 90-degree angles, keeping your shoulders in line with your elbows. Hug your elbows close to your ribs and keep them over your wrists. Your upper back is broad and the tips of your shoulder blades drawn down your back. If this is too challenging, bring your knees to the floor before lowering.

 

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