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Feel Stronger and Sexier With This Arm-Sculpting Yoga Sequence

Feel Stronger and Sexier With This Arm-Sculpting Yoga Sequence

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    1. Downward Facing Dog

    • Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees underneath your hips.
    • Inhale as you tuck your toes under your heels. Then exhale and lift your hips, coming into an upside down “V” shape called Downward Facing Dog.
    • Spread your fingers wide and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Your heels should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of your mat. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Work on holding for five breaths.

    Arching-Three-Legged-Dog

      2. Arching Three-Legged Dog

      This arm-strengthening variation of Three-Legged Dog involves bending the knee of your top leg, increasing the flexibility in your hip flexors, spine, and hamstrings.

      • Begin in Down Dog. Step both feet together so your big toes are touching.
      • Keeping the left heel on the mat, raise your right leg in the air coming into Three-Legged Dog, and then bend the knee. Actively squeeze your right heel in toward your hip, lifting the knee high.
      • Lift your head up and turn to look over your left shoulder, arching the spine. Think about drawing your head and foot toward each other (if your spine is extremely flexible, your foot and head will touch).
      • Hold here for five breaths, keeping the belly still and breathing into the chest.

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      Extended-Tabletop

        3. Extended Tabletop

        Strong and poised like a ballerina, Extended Tabletop will open the front of your body, increase flexibility and strength in your shoulders, and tone your tush.

        • From Arching Three-Legged Dog, slowly lower your right foot to the floor behind you as you simultaneously raise your right arm in the air. You’re essentially rotating your body 180 degrees so your belly is pointing up toward the ceiling. Readjust your feet if you need to so they are parallel and slightly wider than hip-width apart.
        • Press firmly into your feet to lift your hips high, engaging your glutes and hamstrings, and extend your right arm over your face.
        • Hold here for five complete breaths, gazing at your extended hand or up toward the ceiling.

        Yoga-Poses-Tone-Arms-Upper-Back

          4. Balancing Star

          This creative cross between Sage and Half Moon will tone both your upper body and core.

          • From Extended Tabletop, lift your right arm and leg into the air, rotating your left toes so they point away from you.
          • Stay here, balancing on your left hand and foot. Try to keep your shoulders, spine, and hips in one straight line, and gaze toward your right hand. Press your left fingertips into the mat to take some pressure out of your wrists.
          • Hold here for five deep breaths, trying to keep your core strong and the pose steady. Then release back to Down Dog.

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          Quarter-Dog

            5. Quarter Dog

            Not only will this easy-on-the-wrists variation of Down Dog intensely stretch the backs of your legs, but it will also work out your arms, shoulders, and upper back.

            • From Down Dog, spread your fingers wide and lower your forearms to the mat. Check to make sure you’re creating a straight line between your elbows and middle fingers.
            • Keep your legs straight and lower your heels toward the ground as far as you can. Your heels should be slightly wider than your toes so the outside edges of your feet are parallel with the outside edges of your mat.
            • Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths. Then straighten your arms, coming back to Downward Dog.

            One-Legged-Four-Limbed-Staff

              6. One-Legged Four-Limbed Staff

              Lifting one leg in this Chaturanga variation really targets your triceps and shoulders. It’s an advanced Chaturanga that requires more strength from your arms.

              • From Down Dog, shift weight forward so your shoulders are directly over your wrists, coming into the top of a push-up position.
              • Bend your elbows behind you, brushing your arms against the sides of your body as you lower down. Hold Four-Limbed Staff with your body in one straight line, making sure your elbows are at 90-degree angles.
              • Lift your right leg a few inches off the floor, pointing your toes, and hold for three deep breaths. Release that foot to the floor, and lift your left leg for another three breaths.
              • Release your left foot to the floor, inhale into Upward Facing Dog, and exhale into Downward Facing Dog.

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              Firefly

                7. Firefly

                This arm-balancing pose will tone your arms and increase flexibility in your hamstrings.

                • First, Downward Facing Dog. Jump your feet up so they land behind your hands.
                • Bring your hands back through your legs, and press your palms into your calves, trying to crawl deeper through your legs. Once your arms and shoulders are as far back behind your thighs as you can get them, plant your palms firmly behind your feet, cupping your heels with your thumb and index finger.
                • Bend your knees and squat down, resting the backs of your legs as close to your shoulders as you can.
                • Make sure your palms and fingers are spread wide as you shift weight into them. Lift your feet off the floor, either one at a time or both together, straightening your legs. Never place the weight on your wrist.
                • Hold for five breaths and then release your feet to the floor, coming into a Wide Squat.

                Side-Crow

                  8. Side Crow

                  This variation of Crow involves a little spinal twist and is just the pose to work your upper body. It’s a perfect posture for people who want to use just their own weight to tone up their muscle.

                  • From a Wide Squat, walk your feet together. Twist your torso to the right, and place both hands on the floor so they’re parallel with your thighs and shoulder-width apart.
                  • Place your outer right hip onto your right elbow and your outer right knee onto your left elbow.
                  • Shift weight into your palms, and lift your feet off the floor, coming into Side Crow. Hold here for five breaths, and then release your feet to the floor, coming back to a low squat position.
                  • Rotate your torso to the left, and repeat this pose on the other side. After five breaths, come back to a low squat.

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                  Headstand-B

                    9. Headstand B

                    This headstand variation is a killer move for your upper body, and for an added bonus, it’ll also tone your core.

                    • From a squat position, release your knees to the floor. Lower your elbows to the floor, and interlace your fingers, bringing your lowest pinky in front of the other pinky so both pinkies are on the floor, forming a semicircle with your hands.
                    • Place the back of your head against your palms and the top of your head on the mat. Once your head and forearms feel stable, straighten both legs and walk your feet toward your face as far as you can.
                    • Shift your hips over your shoulders, and keep your elbows planted firmly on the mat. Lift your right leg straight up toward the sky and then your left, coming into Bound Headstand (also called Headstand A).
                    • Hold this position for five deep breaths. To move into Headstand B, slowly lower both legs down halfway so that your legs are parallel with the floor, staying here.
                    • After five breaths, lower your feet all the way to the ground, resting in Child’s Pose.
                    • This is an advanced post, know your limit and listen to your body.

                    Child-Pose

                      10. Child’s Pose

                      • Kneel on your mat with your knees hips-width distance apart, and your big toes touching behind you. Take a deep breath in and, as you exhale, lie your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
                      • Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
                      • Stay here for five breaths.

                      yoga a7
                        Reference: popsugar.com

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                        Last Updated on April 19, 2021

                        8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

                        8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

                        Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

                        How can we start to see results and have the momentum to keep moving forward? The answer is simple:

                        Have a game-plan and know exactly what is going on inside your body.

                        If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

                        You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

                        If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

                        I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

                        Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

                        1. MyFitnessPal

                          When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

                          MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

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                          Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

                          Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

                          While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

                          If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

                          Get the app here!

                          2. Fitbit

                            I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

                            While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

                            Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

                            This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

                            Get the app here!

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                            3. MapMyRun

                              This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                              If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                              Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                              MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

                              Get the app here!

                              4. Zombies, Run!

                                Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                                ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

                                This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                                You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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                                Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

                                Get the app here!

                                5. Prepear

                                  Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

                                  Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

                                  With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                                  Get the app here!

                                  6. Strava

                                    If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                                    This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                                    Get the app here!

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                                    7. Aaptiv

                                      If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                                      While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                                      The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                                      Get the app here!

                                      8. Freeletics

                                        Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                                        You will be surprised at what a great workout you can get without any equipment.

                                        That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                                        Get the app here!

                                        The Bottom Line

                                        These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

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                                        Get ready to be motivated, informed, and ready to start achieving your dreams!

                                        More Tips for Weight Loss

                                        Featured photo credit: Gabin Vallet via unsplash.com

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