This is the year of the butt, booty, big butt, buns of steel or whatever you may like to call it. It’s all I see on social media. This however does not mean you should neglect your upper body and arms, a well proportioned body in size and strength is important for balance. You don’t need to go to the gym and lift heavy weights, by all means do if you enjoy it, you can simply do the poses listed below and by using your own body weight you will tone and strengthen your arms. Hold each pose for 5 breaths, and complete the entire series 5 to 8 times in flow make sure you link each pose with breath as I have described. Do 3 to 5 of these workouts a week to tone up and gain muscle in as little as 14 days, you might never lift another free weight.
Down Dog Pose
Kneel on all fours with hands directly under shoulders. Tuck toes under and inhale, lifting hips toward ceiling. Move shoulders away from ears, drawing front ribs in; push into hands and feet. Exhale and then go to the next Plank pose on an inhale.
Lower hips, coming onto toes and moving torso forward, with shoulders directly over wrists. Contract abs and straighten arms; keep body in line from head to heels. Exhale and then inhale into the next Side Plank pose.
Side Plank Pose
Raise your right hand up, fingers toward the ceiling, look up or forward, rotate torso and stack right foot on top of left. Press torso up have your body in straight line with abs tight. Inhale; return to plank. Repeat on other side. Then go back into regular plank to get to Chaturanga, inhale then exhale into Chaturanga.
Exhale, keeping body in a straight line and bending elbows to 90 degrees while lowering toward floor. Contract abs; be careful not to round shoulders forward.
Up Dog Pose
Inhale, lowering hips toward floor. Untuck toes; push into hands, straightening arms, lifting chest and engaging abs. Hug shoulder blades together and down away from ears. On your exhale, lift hips to return to Downward Dog.