Many women feel self-conscious about their upper arms, particularly if they have bulky biceps and thick, bulky forearms. As a result, they often shy away from wearing thin, cooling two-string dresses and tops. However, it is possible to improve this situation, and one such method is through yoga. Yoga poses can deeply target specific muscle groups, and sometimes holding a pose for just a few minutes can effectively burn fat.
Back Arch
By holding this pose for a few minutes, you will significantly improve your back, shoulder, and arm muscles.
– Use your hands to measure the distance between your body and the wall.
– Lean against the wall, resting your elbows on it, and stretch your body to clasp your hands behind your neck.
– Arch your upper body, touching the wall with your nose and forehead, while also arching your back.
– Hold this pose for about a minute. Gradually increase the duration to 2-3 minutes daily as you get comfortable.
Holding this pose for a few minutes significantly improves your back, shoulder, and arm muscles.
Backbend Press:
This pose helps achieve a well-proportioned shoulder line, slender arms, and a flat stomach. It can be practiced in the morning, right after waking up, or at night, before going to sleep.
– Lie on your back on a bed or mat, pressing your feet against the wall.
– Cross your arms in front of your chest, perpendicular to your shoulders.
– Lift your body and arch your back, moving your hips toward your feet and raising your arms above your head.
– Hold this pose for 1-3 minutes, depending on your strength and comfort level.
As you get accustomed to this pose, you will feel your stomach tightening and your arms and shoulders contracting.
This pose can be practiced in the morning or at night, offering great benefits.
Arch and Hip Lift
This pose helps improve the firmness of the neck and facial skin.
– Sit on your legs with your feet perpendicular to the floor.
– Place your hands on your heels, open your shoulders, and press your back.
– Slowly push your hips forward, arch your back, and tilt your head back to look at the ceiling.
– Hold this pose for about 15 seconds, gradually increasing to 30 seconds as you get comfortable.
Depending on your capacity, hold this pose for 15-30 seconds at a time, and repeat 3-4 times.
This pose improves the firmness of the neck and facial skin.
Rear Arm Chair Press
For this exercise, you will need a pair of dumbbells, each weighing at least 1kg, and a chair. This exercise works both the front and back arm muscles, helping you achieve slender arms quickly.
– Prepare a long chair and lie on it, extending your legs to the ground to stabilize your body during the exercise.
– Hold the dumbbells straight in front of you.
– Bend your elbows to bring the dumbbells up toward your head, and then use your forearm strength to push the dumbbells back to their original position. If done correctly, you should feel your arm muscles stretching.
