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! Source: Shutterstock; Front Page

Straight-Arm Plank
POPSUGAR Studios

Straight-Arm Plank

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.
Dolphin Plank Pose
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Dolphin Plank Pose

This is the perfect plank variation for anyone working with wrist issues.

  • From Straight-Arm Plank, lower onto your forearms and walk your feet out. Your body should be in one straight line with your shoulders directly above your elbows.
  • Hold Dolphin Plank for at least five breaths. You can also pulse back and forth between this pose and Quarter Dog (also known as Dolphin Pose — it looks a lot like Downward Facing Dog on your elbows) to really fire up and challenge your upper body.
Beginner's Sage

Beginner's Sage

Your whole body will feel the burn in Beginner's Sage (also known as Side Plank), so get ready to breathe deep! Kate's a big fan of this arm-activating and balance-challenging posture.

  • Begin in a Straight-Arm Plank. Roll over to your left side, and plant your left heel down so you are balancing on the outside edge of your left foot. Stack your right foot on top of your left, flexing both feet. If this is too hard, bend your right knee and place your right foot flat on the ground in front of your left leg for support.
  • Reach your right arm up, and gaze at your palm. Stay for five deep breaths, trying to keep your core strong and the pose steady.
  • Repeat on the other side for another five breaths.

Photo: Jenny Sugar at Laughing River Yoga Studio

Four-Limbed Staff
Louisa Larson Photography

Four-Limbed Staff

When it comes to upper-body strengthening, there's no better pose than Four-Limbed Staff. Years later, Kate's teacher will still pick apart her pose — it is not an easy Asana to do with proper alignment and control! When your forearms and shoulders are in 90-degree angles, your muscles are working at their absolute maximum, she says.

  • Start in a Straight-Arm Plank with your shoulders directly above your wrists.
  • As you exhale, bend your elbows straight behind you so they brush against the sides of your body as you lower into Four-Limbed Staff. Keep your body parallel to the ground and your shoulders parallel with your elbows. Draw your navel in toward your spine to protect your lower back, holding for five breaths.