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My strategy to toned triceps

October 24th, 2011 3 Comments


A reader emailed me last week about toning up her arms, specifically her triceps.  My strategy to keeping my arms slim and muscular are fairly simple.

  1. Yoga – between the long downward dogs and countless chaturangas, my arm muscles are firing on all cylinders for an hour straight.
  2. Spin – Added bonus to this particular cardio exercise.  Your tricep muscles are engaged while your hands are on the bars.  I add tricep dips for added definition.
  3. Weights – I lift weights at least twice a week.  On cardio days I’ll pick up light weights and do lots of reps of many different exercises.

Pretty straight ahead.  In the last year, yoga has actually changed the shape of my arms and legs, bringing more definition than ever.  Chaturanga, aka “yogi push up,” is a large part of that.  The catch is that you really need to do it properly so you don’t stress out your shoulders.  In the video above, Stacey (my favorite instructor at Joy Yoga in Houston), demonstrates how to do it properly and get the full benefits.

The keys to Chaturanga:

  • Exhale on the way down
  • Inhale into upward dog or cobra keeping your shoulders back (not down)
  • Exhale, pulling your belly in, as you lift your hips to downward dog

Advanced yogis can throw in an extra push up (lower down once, push up, lower down again, move into upward dog) to increase your strength and definition.

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  • I can’t agree more about the chaturangas leading to toned triceps! This video is extremely useful. I remember flaring my elbows out when I first did them and hurting my wrists. Thanks, Mary!

  • Malgosia

    Mary- do you remember any good places in NY tonpractice? I would love some help.