Believe it or not, flabby arms, often referred to as bat wings, are a common problem for a lot of men and women, especially for women who tend to store a lot of fat in the upper area of the arms, sometimes due to hormones or excessive weight or due to losing weight without working on toning the body.
In order to get rid of it, one needs to follow a more balanced diet and also to include regular workout. Once the fat decreases, there is a need of doing toning exercises that will work on strengthening the muscles and lowering the flabbiness. This being said, we decided to show important tips on how to decrease fat deposits, as well as 5 optimal yoga moves to tone the arms and keep them that way!
How to Minimize Surplus Body Fat
Since the muscles will not be visible if they are covered with layers of fat, you should lose up to 2 pounds on a weekly basis by minimizing 500 to 1000 calories on a daily basis. Also, moderate cardio workout for 150 to 300 minutes on a weekly basis in combination with strength training every two days in a row will contribute to the burning of fat deposits. Let us not forget the importance of excluding unhealthy and processed foods from your diet and eating more whole foods and natural beverages.
Now, Let Us Talk about Toning
Below, check out the top 5 yoga poses we have prepared for you:
- Vinyasa
Pushing yourself into Downward Dog is considered to be one of the best ways to make the arms stronger because it involves all of the arm muscles and shoulder girdle. Opt for 10 repetitions on a daily basis.
- Chaturanga dandasana
Since during this pose you work with the arms bent, which causes additional engagement, this means that you will have stronger muscles and arms. Maintain the pose for several breaths every workout to target the triceps and lower muscles of the arms.
- Yogi pushups
With certainty, this is one of the top yoga poses for arm strength. Begin in plank position and place the hands under the shoulder and then hug the elbows into the ribs. Make sure the core are engaged and then go back into plank position. Repeat this movement 10 times. Remember to keep the chest upwards while doing the pose.
- Plank
While planking, you focus on all of the supporting muscles not just in the arms, but in the shoulder girdle, back, and chest. Ensure you are actively hugging the arm muscles in towards the arm bones instead of dumping all your weight into the joints.
- Downward-facing dog
This pose works in a unique manner by helping you boost your arm strength, unlike any other poses. While performing it, you need to apply adequate pressure as if you are pushing the floor away from you and try to transfer more weight into the legs. During the pose, remember to rotate the arms internally and then bring them back slowly.
Sources:
