Yoga Body Toning for Beginners
It’s easy to create goals revolving around weight loss before building muscle. In this blog post, we are going to give you ways to lose weight AND define your muscles. If you want to see firm and defined muscles, make sure you are incorporating a healthy diet filled with lean proteins, whole grains, and healthy fats. Don’t forget to drink water! To spice these poses up you can always add resistance bands, pulsing, small weights, and calf raises. If you’re having trouble visualizing these poses, click here for a yoga pose dictionary!
Ground your feet and hands into your yoga mat making an inverted “v” shape. This position strengthens your arms and legs. It also is a good position to start with because it stretches your shoulders, hamstrings, and calves.
To begin, lay flat on your back with your arms by your side. Next, push your hips up to the sky and bring your heels as close to your backside as you can. The Bridge pose strengthens your glutes, hamstrings, and upper back. If you’re looking for a challenge use a resistance band on your legs. You can also pulse up and down while squeezing your muscles.
To start a plank, get into a pushup position with extended arms. Make sure you’re on your tiptoes. Your body should be straight from your neck to back. This position tones your deltoids, quads, and abs. Make sure you tighten your muscles and squeeze your abs as you complete a plank. To add difficulty, lower yourself to your forearms one arm at a time and return to plank position.
This position is similar to the plank. Lower yourself from a plank by bending your elbows and hover a few inches from the ground. Like the plank, this position focuses on arm and core strength.
Again, from a plank position, reach one arm up to the sky and balance on the edge of one foot. Stack the other foot on top of the balancing one. Your hips and shoulders should be aligned. This position focuses on balance strengthening wrists, forearms, shoulders, and core. Make sure you do this position on both sides!
Start the chair pose by standing straight up with your hands folded together in the air. Your arms and shoulders should be engaged and squeezed. Lower your bottom towards the ground in a sitting position. This move should strengthen your hamstrings, quads, and glutes. If you’re not quite feeling the burn, lower your bottom in a pulsing motion.
Begin by lying face down with your arms at your side and palms to the sky. Slowly lift your head, arms, and legs off the ground. Think about engaging each muscle group. This position tones your glutes, chest, abs, and thighs. It also stretches your shoulders and helps improve posture.
Start in a normal lunge position, the front foot is flat on the ground and the back foot is on tiptoes. Your torso should be straight towards the sky. Arms are also in the air with folded hands. The Crescent Lunge tones the lower body specifically, calves and thighs.
Sit on your mat with your legs bent in front of you. Your feet should be flat on the ground. Slowly lift your legs and arms. Your arms should be parallel to the floor. This pose strengthens your quads, hamstrings, and core.
The Corpse Pose is a perfect ending position. Simply lay flat on your back with your arms at your side. Focus on slow breaths and relax your muscles. This position will help you calm down and recover from your toning workout.