5-Minute Yoga Routine for Strong, Slim Arms

Want toned shoulders, biceps and triceps? Flow through this 5-minute routine.

STRENGTH THROUGH YOGA

My new clients are often skeptical when I tell them yoga is one of the best ways to build upper-body strength. They think they have to spend hours in the gym pumping iron to get sculpted arms. Not so! The truth is, yoga in general and this sequence in particular can do the job. The moves engage every part of the arm. Plus, supporting your own body weight is great strength training.

Hold each pose for 5 breaths, and complete the entire series 5 to 8 times. Do 3 to 5 of these workouts a week to tone up and gain muscle in just 14 days. You might never lift another free weight.

DOWNWARD DOG
Kneel on all fours with hands directly under shoulders. Tuck toes under and exhale, lifting hips toward ceiling. Move shoulders away from ears, drawing front ribs in; push into hands and feet.

PLANK
Inhale, lowering hips, coming onto toes and moving torso forward, with shoulders directly over wrists. Contract abs and straighten arms; keep body in line from head to heels.

SIDE PLANK
Exhale, rotating torso and stacking right foot on top of left. Press torso up (body in straight line) with abs tight. Raise right hand up, fingers toward ceiling; gaze up or forward. Inhale; return to plank. Repeat on other side.

CHATURANGA
Exhale, keeping body in a straight line and bending elbows to 90 degrees while lowering toward floor. Contract abs; be careful not to round shoulders forward.

UPWARD DOG
Inhale, lowering hips toward floor. Untuck toes; push into hands, straightening arms, lifting chest and engaging abs. Hug shoulder blades together and down away from ears. Exhale, lifting hips to return to Downward Dog.

2 Weeks Hard Core 6 Pack Abs Workout Challenge

1- GENIE ABS
Sit down on yoga mat and lean back. Bend your knees and touching the floor with leg. Straight the arms on shoulders and bend your elbows. Keep one arm on another straight like genie does. Now lift the leg to arms and bring it back to floor. Do this genie ab exercise 40 times.

2- EAGLE ABS
Now lay down slowly on yoga mat. Now twist the leg with each other and twist the arms as well. Bring the knees to elbows and elbows to knees. Squeeze your tummy when you do the crunches Do this eagle abs exercise 30 times.

3- RUNAWAY ABS
Stay in lay down position and keep legs up in the air. Arms on the back of head and lift the head up. Now start kicking your legs like flutter kicks. Do this runaway abs exercise for 50 times.

4- STAR ABS
Stay in laying position. Lift the head up. Take hands on over head on back (not up) then spread them and legs straight without touching the floor then spread them. Bring your knees to chest with help of your hands. Bring back legs to straight and spread and same as arms as well. Do this star abs exercise for 25 times.

5- CLOCK ABS
Sit on yoga mat folding the knees and touching the floor with your legs. Lean back your upper body. Take the support from your arms keeping on floor folding the elbows. Now straight the legs up and take round rolling them like a clock. Do same on opposite direction. Do about 12 clock abs exercise

6- HOLLOW ROCK
Lay down on yoga mat. Keep your one leg on another one and hold your hands together. Now rock your body from up to down and down to up. Do this hollow rock exercise for 15 times.

7- SINGLE LEG DROP
Lay down straight on yoga mat. Lift the legs up straight. Now drop one leg without touching the floor. Bring it up in straight up position. Now drop another leg and bring it back. Do this single leg drop for 25 times.

8- EARTHQUAKE
Sit on yoga mat. Keep legs straight touching the floor and lean back upper body. Keep the arms straight on shoulder level. Hold in this position as much as you can. Take your arm up and down one by one for 10 times. Then get back your arms in straight position and stay in this position as long as you can.