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! 

 

Straight-Arm Plank works the whole body, and Kate is a huge fan! If your upper body isn't ready to hold the full extension of this plank (yet!), simply drop both knees to the floor. This way, you can concentrate on holding the weight of your body with your arms as well as your core.

• Start resting on all fours.
• With your palms flat, rise up off your knees and onto your toes. Keep your hands directly below your shoulders.
• Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
• With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
• Hold for at least 10 seconds. Aim for 20 to 30 seconds in the beginning, and work your way up to one minute as you get stronger.