Flabby arms or fatty upper arms are undesirable for anyone. Many people feel hesitant to wear fashionable clothes due to excess fat on their arms. Additionally, excessive fat on the arms can lead to various physical and mental health issues. A study shows that those with high levels of fat in their arms are 18% more likely to develop neurodegenerative diseases. There are various reasons for having fatty arms, including hormonal imbalances, age, decreased skin elasticity, overeating, and more.
Burning fat in a specific area is much more challenging than losing overall body weight. However, regular yoga practice can solve this problem. By engaging the muscles of the area you want to target, along with controlled breathing, fat can be easily burned, and muscles can be strengthened.
Below are a few yoga poses to help reduce arm fat.
Chaturanga Dandasana (Four-Limbed Staff Pose)
How to do it:
Lie on your stomach with your body stretched out. Keep your feet together. Place your hands beside your ribs in such a way that your wrists and elbows are aligned with the floor, straight or in a line. Fold your toes inward. Take a deep breath, and as you exhale, lift your entire body upwards in a way that your heels, shoulders, and arms remain in a straight line. Keep your breathing normal while holding the position. In the beginning, the pose may not be perfect, but with consistent practice, it will improve.
Time: Initially, holding the pose for 1 second is sufficient. To get full benefits, hold for at least 30 seconds and repeat 3 to 5 times.
Vashistasana (Side Plank Pose)
How to do it:
- Lie on your right side with your right hand placed under your head, stretched out. Keep your feet together, and your knees and thighs touching each other.
- Position your right hand so that your wrist, elbow, and shoulder form a straight line with the ground.
- Keep your right fingers pointing forward. Place your left hand on your left thigh.
- Inhale deeply, and as you exhale, lift your body upward, balancing on your right hand and the outer edge of your right foot, making sure your body forms a straight line from head to heels.
- Once you gain control, lift your left arm toward the sky, keeping it parallel to your shoulder.
- To come out of the pose, slowly lower your body while exhaling.
Time: For better results, hold the pose for at least 30 seconds and do 3 to 5 sets on each side.
Purvottanasana (Reverse Plank Pose)
How to do it:
- Sit in Dandasana with your legs stretched out straight in front of you. Flex your feet and keep your toes pointed forward.
- Inhale deeply, and as you exhale, lift your hips off the ground, supporting your body with your hands and heels. Ensure that your body forms a straight line from your feet to your shoulder joints.
- Keep your breathing steady and normal while holding the pose.
- To exit the pose, slowly lower your hips back to the floor as you exhale.
Time: For optimal results, hold the pose for at least 30 seconds and repeat 3 to 5 times.
