Forget weights — these 3 moves sculpt and tone your upper body using one yoga block
When it comes to toning and sculpting the upper body, traditional gym equipment like dumbbells and barbells may come to mind. However, there’s another tool that is often overlooked but can be just as effective in achieving a strong and defined upper body – the yoga block. This simple yet versatile prop can be used to target and engage the muscles in the arms, shoulders, and chest, helping you achieve a lean and toned upper body without the need for heavy weights.
Incorporating yoga block exercises into your workout routine can offer a refreshing and challenging alternative to traditional strength training. By utilizing the resistance and stability of the block, you can effectively work your upper body muscles in a new and dynamic way. In this article, we’ll explore three key yoga block exercises that will help you sculpt and tone your arms, shoulders, and chest, without ever having to lift a weight.
1. Block Press
The block press is a simple yet effective exercise that targets the chest, shoulders, and triceps. To perform this exercise, start by lying on your back with your knees bent and your feet flat on the floor. Hold the yoga block in both hands, with your elbows bent at a 90-degree angle and your upper arms parallel to the floor. From this position, press the block up towards the ceiling, extending your arms fully while keeping your elbows slightly bent. Slowly lower the block back down to the starting position, and repeat for a set of 10-12 reps.
The block press provides a challenging workout for the chest and shoulders, as the resistance of the block requires you to engage and stabilize your muscles throughout the movement. Additionally, the neutral grip of the block helps to target the triceps, making this exercise a comprehensive upper body workout.
2. Block Rows
Block rows are an effective exercise for targeting the muscles of the upper back, shoulders, and arms. To perform this exercise, stand with your feet hip-width apart and hold the yoga block in both hands, with your palms facing in towards each other. Hinge forward at the hips, keeping your back straight and your core engaged. From this position, pull the block towards your chest, squeezing your shoulder blades together at the top of the movement. Slowly lower the block back down to the starting position, and repeat for a set of 10-12 reps.
Block rows are a great way to strengthen the muscles of the upper back and shoulders, which are often overlooked in traditional strength training routines. By using the block as resistance, you can effectively target and tone the muscles that help support good posture and prevent injury.
3. Block Tricep Extensions
Block tricep extensions are a challenging exercise that effectively target the muscles of the triceps, shoulders, and upper back. To perform this exercise, stand with your feet hip-width apart and hold the yoga block in both hands, with your arms extended overhead. From this position, lower the block behind your head, bending your elbows and keeping your upper arms close to your ears. Extend your arms back up towards the ceiling, fully engaging your triceps at the top of the movement. Repeat for a set of 10-12 reps.
Block tricep extensions are a great way to strengthen and tone the muscles of the arms and shoulders, while also improving flexibility and range of motion in the upper body. The resistance provided by the block helps to challenge and engage the triceps, resulting in a more effective and targeted workout.
Incorporating these three yoga block exercises into your workout routine can help you achieve a strong, sculpted upper body without the need for traditional weights. By utilizing the resistance and stability of the block, you can effectively target and tone the muscles of the arms, shoulders, and chest, while also improving flexibility and range of motion in the upper body. Whether you’re new to strength training or looking for a new way to challenge your muscles, yoga block exercises offer a versatile and effective alternative to traditional weight lifting. So next time you hit the gym or roll out your yoga mat, don’t forget to grab your block and give these three moves a try. Your upper body will thank you.