Yoga and Pilates Exercises to Get Rid of Arm Fat

If you suffer from arm fat, at times it seems that there is no way to get rid of it. No matter how much cardiovascular exercise you perform, it just doesn’t way to go away. If this sounds like you, yoga and pilates poses, such as those below, may be just what the doctor ordered. Strengthening the muscles in your arms will not only increase muscle mass, but will also help to burn excess fat.

Down Dog

Down dog is not only one of the most commonly practiced yoga poses, it is also very effective in both the treatment and prevention of chronic arm fat. In order to effectively perform down dog, start by placing an exercise or yoga mat down on a flat surface, such as a hardwood floor. Come onto all fours, with the palms of your hands planted firmly on the ground. Curl your toes under, and push your knees off the ground so you are now in a pyramid position with only your hands and feet maintaining contact with the ground. Play with the weight distribution of your body. The more you allow your weight to come forward, over your hands, the harder the muscles in your arms will have to work. In contrast, for an easier arm exercise, push your weight back into your legs.

High Plank

High plank is an exercise that is very similar to down dog. While this exercise is great at strengthening and toning the muscles in the arms, it can also help to provide more stabilization to the core muscles. As with down dog, start this pose by coming onto all fours with your palms planted firmly on the ground. Instead of pushing your knees towards the sky, as in down dog, step your feet slightly back from your body, as if you were to perform a push up. Hold this pose, being sure to keep your spine is as straight of a line as possible. Your arms should be straight, and should be supporting your upper body. Hold this pose for at least twenty seconds for best results when trying to get rid of arm fat.

Side Airplane

Finally, side airplane is a yoga exercise that is very similar to high plank, but is slightly more advanced. To properly perform this pose, start by standing on your knees on your yoga mat. Place your right hand firmly on the ground a foot or so away from your right knee, and extend your left leg out to the side so it is as straight at possible. Now, carefully extend your right leg out so it is directly below your left leg. Extend your left arm to the sky. Your only contact points with the ground should now be your right hand and foot. As when performing high plank, try to hold this pose for at least twenty seconds. This will help you achieve optimal results.


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