Skip Nav
Love It. Save Your Favorites Now.
The Most Effective (and Most Fun!) Yoga Sequence For Chiseled Arms and Abs

Yoga For Abs and Arms

The Most Effective (and Most Fun!) Yoga Sequence For Chiseled Arms and Abs

Yoga For Abs and Arms
Image Source: POPSUGAR Photography / Louisa Larson

For toned and chiseled arms that are strong enough to hold you up in Forearm Stand but will also have people saying, "What have you been doing? Your arms look amazing!", this is the sequence to get you there. Complete all 11 poses on the right side, and then repeat on the left.

Plank

Plank
Image Source: POPSUGAR Photography / Louisa Larson
  • Begin on the hands and knees.
  • Inhale to straighten the legs and hold the body in one straight line, shoulders over the wrists, abs pulled in, for five complete breaths.
1 / 11

Side Plank

Side Plank
Image Source: POPSUGAR Photography / Louisa Larson
  • Inhale to step your right hand to the center of the mat, and exhale to stack your left foot on top of the right.
  • Balance on the outside edge of the right foot, keeping both feet flexed and the core strong.
  • Gaze at your upper hand for five breaths.
  • If you find it tough to balance, rest your left foot on the floor in front of your right leg.
2 / 11

Extended Side Plank

Extended Side Plank
Image Source: POPSUGAR Photography / Louisa Larson
  • From Side Plank, take a breath in, then exhale as you extend your left arm over your ear, and press into the outside edge of your bottom foot to raise the hips.
  • Stay here stretching through the left side of the body for five deep breaths.
3 / 11

Extended Tabletop

Extended Tabletop
Image Source: POPSUGAR Photography / Louisa Larson
  • Inhale, then exhale to deepen the arch in the spine by stepping your left foot behind you.
  • Press into the feet to lift the hips higher, enjoying this pose for five breaths.
4 / 11

Elbow Side Plank

Elbow Side Plank
Image Source: POPSUGAR Photography / Louisa Larson
  • Inhale to rise up from Extended Tabletop, spin your body down, and exhale to lower your left elbow onto the floor behind your right hand.
  • Stack your right heel on top of the left, lift your right arm high, and gaze at your right fingers.
  • Stay here for five breaths.
5 / 11

Dolphin

Dolphin
Image Source: POPSUGAR Photography / Louisa Larson
  • Take a breath in and exhale as you lower the right forearm to the floor, turning your left hand so both arms are parallel.
  • Hold here with the shoulders directly above the elbows, abs pulled in, for five complete breaths.
6 / 11

Quarter Dog

Quarter Dog
Image Source: POPSUGAR Photography / Louisa Larson
  • Breathe in, then exhale to lift the hips, coming into Quarter Dog.
  • Allow the head to relax between the arms, holding here for five breaths.
7 / 11

One-Legged Quarter Dog

One-Legged Quarter Dog
Image Source: POPSUGAR Photography / Louisa Larson
  • Step the feet together, then inhale to lift your right leg high into the air.
  • Keep the head lifted, gazing between the hands for five breaths.
8 / 11

Forearm Stand Split

Forearm Stand Split
Image Source: POPSUGAR Photography / Louisa Larson
  • From One-Legged Quarter Dog, inhale to bend your bottom knee and pop off the ball of your left foot. Hop slowly with control, trying to get your hips over your shoulders.
  • Keep the feet in split position, gazing forward for five breaths.
9 / 11

Forearm Stand

Forearm Stand
Image Source: POPSUGAR Photography / Louisa Larson
  • From Forearm Stand Split, inhale to scissor the legs together, balancing on the forearms.
  • If your upper body is tired, lower down, shake out the arms, come into Forearm Stand Split for just one breath, and then bring the legs together for five breaths.
  • This pose is definitely tough to balance in, so if you're having trouble, continue working on Forearm Stand Split until you feel comfortable. Or do this pose in front of a wall so you can catch yourself before falling.
10 / 11

Child's Pose

Child's Pose
Image Source: POPSUGAR Photography / Louisa Larson
  • Inhale to lower the shins to the floor and exhale as you extend the torso between the knees.
  • Rest here for five breaths.
  • Repeat this sequence on the other side.
11 / 11
Padel Is the Newest Cool-Girl Sport
Athletes
Is Padel the Newest "It" Sport? I Tried It to Find Out
by Chandler Plante 5/06
Lindsay Arnold Shares Her Workout Routine
Dancing with the Stars
"DWTS"'s Lindsay Arnold Gets Candid About Fitness as a Mom
by Chandler Plante 4/21
I Cozy-fied My Winter Wellness Routine
Workouts
How I Cozy-fied My Wellness Routine For a Week
by Chandler Plante 2/26
I Turned a Music Festival Into a Wellness Experience
Workouts
How I Turned a Music Festival Into a Wellness Excursion
by Chandler Plante 2/24
Keke Palmer's Workout Routine
Keke Palmer
Keke Palmer Is Officially in Her Pilates Girl Era
by Chandler Plante 2/18
Popsugar x Audible Temp Check Wellness Day Recap
Workouts
Inside Our “Temp Check” Wellness Experience in Partnership With Audible
by Naomi Parris 2/11

From Our Partners

Now You Know

Love Is Blind: Where Do Those Engagement Rings Come From?

Fashion

Everything to Know About the "Love Is Blind" Engagement Rings

by Sarah Wasilak 2/19

shopping

Oprah's Favorite Things List Has Major Gems, Including an Under-$100 Air Fryer

by Balim Tezel 11/06/25

Fitness

Paralympians Earn the Same Pay For Medals as Olympians, but Is It Enough?

by Karenna Meredith 8/29/24

health

How Often Should We Be Getting COVID Vaccines?

by Alexis Jones 8/23/24

Food

Pumpkin Spice Season Is Back Aug. 22

by Lauren Mazzo 8/21/24

Beauty

The Exact Red Lipstick Alexandria Ocasio-Cortez Swears By

by Alaina Demopoulos 8/20/24

health

What to Know About the Latest Mpox Outbreak, According to MDs

by Alexis Jones 8/16/24

health

Céline Dion Promised Her Children She’d Live: “They Already Lost a Parent.”

by Sara Youngblood Gregory 6/11/24

Latest Fitness
We're Hiring! Write For Us Advertise With Us Accessibility Contact Archives
Power Your Happy
Terms Privacy Policy
©2026 Vox Media, LLC. All Rights Reserved.