Strengthen and Sculpt Arms With Yoga Planks

A consistent yoga practice can offer the lean, toned arms you're looking for, but unfortunately, hanging out all day in relaxing and restorative postures isn't going to cut it. If you're ready to work for a strong upper body, yoga teacher Kate Mak is all about spending time in these yoga plank variations. Learn more about each, and start incorporating them into your practice today!

 

When it comes to upper-body strengthening, there's no better pose than Four-Limbed Staff. Years later, Kate's teacher will still pick apart her pose — it is not an easy Asana to do with proper alignment and control! When your forearms and shoulders are in 90-degree angles, your muscles are working at their absolute maximum, she says.

• Start in a Straight-Arm Plank with your shoulders directly above your wrists.
• As you exhale, bend your elbows straight behind you so they brush against the sides of your body as you lower into Four-Limbed Staff. Keep your body parallel to the ground and your shoulders parallel with your elbows. Draw your navel in toward your spine to protect your lower back, holding for five breaths.