News & Events
5 Yoga Sculpt Workout Moves For Toned Arms
- September 10, 2020
- Posted by: Amanda McCarroll
- Category: flowlift news
FlowLIFT is a yoga sculpt workout that tones the entire body at once. When people say, I want a stronger and bigger booty!” We say “try FlowLIFT.” Or “I need to strengthen my core,” we say “FlowLIFT does that.” We also often hear “I don’t like my arms, do you know any exercises to tone them up?” Our answer is always the same, “oh we know just the thing, it’s called FlowLIFT!” However there are certain moves that are perfect for creating long, lean and toned arms.
FlowLIFT uses 3 lb. dumbbells for many different parts of our yoga sculpt workout. The extra weight really helps to develop muscle and strength in the arms. In addition to weights, we do tons of different plank variations that challenge the upper body. We are known for our crazy but fun floor moves that require you to lift your hips and legs off of the ground. These moves are always executed from the core however they help to develop functional upper body strength as well.
Try Our 5 Favorite Yoga Sculpt Workout Moves for Toned Arms
Holy rollers are more than just a side plank. As you roll from the reclined straddle position into the side plank, you must lift your whole body off of the floor. Pressing firmly into the ground with the palm will activate the entire arm and shoulder, all the way into the scapula. After reaching up in the side plank, you then have to gently release the forearm to the ground to return to the seated straddle. This control is important so that you don’t “crash” down onto the arm and shoulder and helps create precision and intrinsic muscle activation. Ten of these on each side will work the core and tone up the arm, shoulder and upper back.
The hippy kick is simple but packs a big punch. This is another example where you use upper body and core strength to gently set the hip down on the floor. Try to land without a thud or even a sound. The softer I land, the more I feel the muscles in my chest, arms and shoulders fire up. When lifting back up for the kick, press firmly into the ground with both palms and engage the belly to float up off the ground. The arms are active both on the lift and the hip dip. A double whammy to build lean but ripped arms.
Warrior 3 Tucks
Your legs and butt will be burning so you might miss out on what a great tricep builder this move is! So while you’re tucking and kicking in the lower body, remember the arms as well. The curl in will activate the biceps which will come fairly easily. When you straighten the arms back, focus on lifting them above the ribcage. This action will activate and build the triceps. Strong and defined triceps help to create a long, lean line in the upper arms.
The genie squat is simple and effective. Stay low in the squat as you focus the movement in the upper body to ensure that this, like all our moves, stays in the full body category. We always advise our students to squeeze the weights with the hands to help engage the arms all the way up to the scapula. This also protects the wrists from getting overworked. Keep a slight bend in the elbows as you reach the arms wide to engage the upper back muscles. Switch which forearm stacks above the other every round so that this move is balanced on both sides of the body. By the end of 10 full rounds, those 3 lb dumbbells will suddenly feel much heavier. Enjoy the burn!
Here is another move that really employs the upper back muscles along with the arms to create tone in the entire shoulder girdle. In FlowLIFT, you create strength and coordination all over the place. Different parts of the body work together to keep the party going. This is especially true with cactus extensions. The simple yet very difficult action of lifting the chest, arms and legs off the floor in a prone position will immediately fire up the entire back body, especially the musculature that supports the spine. Add the cactus extensions in the arms, and you’re building some serious upper back, shoulder and arm strength. You really don’t want one without the other so even though these are super tough, it’s well worth all the effort.
Now that you’ve tried a few of our favorite moves, you must be dying to try a full length class!
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