For many individuals striving for a lean and fit upper body, arm fat poses a persistent challenge and affects their overall appearance and confidence. This struggle intensifies especially for those who are on a weight loss journey. While a balanced diet and regular exercise are essential, incorporating low-impact yoga can provide a valuable solution. Specific yoga poses target arm fat and help to sculpt and tone the muscles. Various yoga asanas can help eliminate flabby arms, promoting a more defined and athletic appearance.

By combining these effective yoga poses with a healthy lifestyle, individuals can effectively reduce arm fat while achieving a more toned and confident physique. Here, we've compiled some easy yoga asanas that you can perform in under 15 minutes to get rid of arm fat and attain desired upper body goals.

Yoga Asanas To Reduce Arm Fat

Adho Mukha Svanasana

Adho Mukha Svanasana or downward-facing dog pose helps reduce arm fat by toning the triceps and biceps. To perform, start on all fours, then lift hips up and back while straightening arms and legs. Keep palms and heels grounded, engaging arms and shoulders. Hold for 5-10 breaths and repeat again to achieve results.

Phalakasana

Phalakasana or plank pose effectively targets arm fat by engaging the triceps, biceps and shoulders. To perform this pose, begin in a high push-up position with your hands shoulder-width apart. Engage your core, extend your arms and legs and hold the position steady for 30-60 seconds, forming a straight line from the crown of your head to your heels.

Chaturanga Dandasana 

Chaturanga Dandasana or low Push-Up effectively reduces arm fat by toning the triceps and shoulders. Start in a high plank position, then lower your body until your upper arms are parallel to the ground. Keep elbows close to your body, hold for a breath and repeat, targeting arm fat and building strength.

Yoga poses to reduce arm fat (Image Credits: Canva)

Vasisthasana

Vasisthasana or side plank pose helps to shed fat and tone the arms. First, lie on your side with your feet stacked, then lift your hips and balance on your forearm and the side of your foot. Engage your arm and hold for 30-60 seconds, repeat on the other side to target arm fat and build strength.

Vajrasana

Vajrasana or thunderbolt pose indirectly helps reduce arm fat by strengthening the muscles and improving overall metabolism. Kneel down with your back straight, then slowly sit back onto your heels, gently lowering your buttocks into a comfortable seated position. Place your hands on your thighs, engage your core and hold for 5-10 minutes, promoting overall physical and mental well-being.

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Disclaimer: This content, including suggestions and advice, provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information before making any drastic changes in your lifestyle.