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Resistance Training for Skinny Fat – Yoga

Resistance Training for Skinny Fat – Yoga
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Along with weightlifting (gold standard)(1, 2, 3), Pilates (4, 2, 3), calisthenics (2, 3), and isometric (3, 2) resistance training, yoga can help add muscle mass to reduce skinny fat (lack of genetic muscle)(5, 6). How much yoga can help depends on how much (7) skinny fat you are Resistance Training for Skinny Fat, Yoga - Scientific Body Type Quizexperiencing and where on your body. Slight to moderate skinny fat will see better results. Whereas high-moderate to severe or extreme skinny fat likely will require weightlifting and yoga.

What is yoga? Thought to originate (8, 9, 10, 11) in Northern India around 2,700 BCE via the Indus-Sarasvati civilization, there is some speculation that yoga may be older. Perhaps 5000 years old or more. Originally comprised of 84 asanas, or poses, the number of poses nowadays is said to be 200 or more (9). With an ancient focus on physical, mental, and spiritual well-being, the word ‘yoga’ derives from Sanskrit and means to join or unite the body and consciousness.

Because yoga can be conveniently done at home using proper videos from YouTube or the like, it is a popular alternative to weightlifting. Although more scientific research is certainly needed to help clarify just how beneficial yoga can be in terms of adding muscle mass and reducing skinny fat. Yoga can also be effective for “toning” (12) and maintaining existing muscle.

Resistance Training for Skinny Fat – Yoga, Different Kinds

Resistance Training for Skinny Fat - YogaThere are different styles of yoga, aside from regular yoga. Characterized by its fluid, dynamic movements that are synchronized with the breath, Vinyasa yoga (13, 14) is known for its flowing exercises, focus on breathing, fast pace, mindfulness, and varied sequences. Hatha yoga (15, 16) focuses on physical postures (asanas) and breathing techniques (pranayama) to align and calm the body, mind, and spirit, ultimately preparing one for meditation. For pregnant mothers, prenatal yoga (17, 18) offers a modified style to improve strength, flexibility, and well-being.

Power yoga (19, 20) is a more vigorous, athletic style that builds strength and endurance. Hot yoga (21, 22) takes place in a heated room, usually at temperatures between 90 and 105 degrees Fahrenheit or so, and is believed to improve metabolism, calorie burn, flexibility, and detoxification, no less. Kundalini yoga (23, 24) functions from a more spiritual point of view, seeking to awaken and influence the human body’s energy (kundalini/chakras/meridians). 

Other trending kinds of yoga include Iyengar yoga (25)(precise body alignment), yin yoga (26)(slower, holding poses for longer periods), Ashtanga yoga (27)(six repeated series of poses), Bikram yoga (28)(twenty-six postures and two breathing exercises performed in a room heated to 105 degrees Fahrenheit (40.6°C) and 40% humidity), and restorative yoga (29)(deeply relaxing, passive poses). 

Yoga Poses – Beginner, Moderate/Intermediate, Advanced/Intense/Vigorous (Add Muscle and Reduce Skinny Fat)

Like with any exercise, regularity, consistency, diligence, and execution are vital to success, along with proper diet, lifestyle (sleep, stress, environment), and other exercise (cardio, etc.). Whether your goal is to build muscle mass, “tone” (12) muscle you already have, or maintain existing muscle, or all three, ultimate success depends on mastering each yoga pose with proper form and hold relative to optimal breath, posture, and balance, at least, along with sequence/routine.

These yoga poses, when done correctly, are particularly effective for adding muscle mass and reducing skinny fat:

  1. Warrior Poses (Virabhadrasana Poses) I, II, III (30) – legs/thighs/quadriceps, hamstrings, calves, ankles, upper back, glutes, hip flexors, core/abdominals/abs (transverse abdominis), shoulders/deltoids, and arms/triceps.
  2. Dolphin Pose (Ardha Pincha Mayurasana/Catur Svanasana) (31) – shoulders/deltoids, arms/biceps, triceps, upper back, core, legs/hamstrings, and calves.
  3. Downward Facing Dog Pose (Adho Mukha Svanasana) (32) – arms/triceps, shoulders, upper back, core/abdominals/abs (external oblique), legs/thighs/quadriceps, hamstrings, and lower front leg (tibialis anterior).
  4. Plank Pose (Phalakasana) (33) – core/abdominals/abs, obliques, back, arms/biceps, triceps, shoulders, and legs/hamstrings.
  5. Side Plank Pose (Vasisthasana) (34) – core/abdominals/abs (rectus abdominus), back/trapezius, supraspinatus, erector spinae, glutes (gluteus medius), arms/triceps, shoulders/deltoids, legs/quadriceps, tensor fascia lata, hamstrings, and peronius longus.
  6. Crow Pose (Bakasana) – arms/triceps, forearms, wrist flexors and extensors, shoulders: deltoids, rotator cuff, upper back, scapular muscles (serratus anterior, rhomboids, trapezius), erector spinae, core/abdominals/abs (rectus abdominis, obliques, transverse abdominis), and hip flexors.
  7. Headstand Pose (Sirsasana) – shoulders, arms, core/abdominals/abs, and back.
  8. Heron Pose (Krounchasana) – legs/thighs/hamstrings, quadriceps, glutes, core/abdominal/abs, and hip flexors.
  9. Half Moon Pose (Ardha Chandrasana) – legs/thighs/quadriceps, hamstrings, hips/hip flexors, glutes, ankles, and core/abdominal/abs (obliques). 
  10. Scorpion Pose (Vrschikasana) – arms/biceps, triceps, deltoids, pectoral muscles, shoulders, back (latissimus dorsi, rhomboids, erector spinae muscles), and core/abdominals/abs (obliques, transverse abdominis).
  11. Firefly Pose (Tittibhasana) – shoulders/deltoids, arms/triceps, biceps, wrists (flexors and extensors), core/abdominals/abs (rectus abdominis, obliques), lower back (erector spinae), and pelvic floor muscles.
  12. Twisted/Revolved Triangle Pose (Parivrtta Trikonasana) – legs/quadriceps, hamstrings, calves, feet, glutes (gluteus maximus), core/abdominals/abs (including obliques), spinal rotators, and back/erector spinae, latissimus dorsi (depending on the twist).
  13. King Dancer Pose (Natarajasana) – legs/quadriceps, hamstrings, knees, calves, glutes (gluteus medius, tensor fascia lata, gluteus maximus), hip abductors, core, arms, shoulders, and back.
  14. Boat Pose (Paripurna Navasana) – core/abdominals/abs (rectus abdominis, transverse abdominis, obliques), hip flexors (iliopsoas and rectus femoris), and back (erector spinae, quadratus lumborum).
  15. Four-Limbed Staff Pose (Chaturanga Dandasana) – arms/triceps, biceps, shoulders/deltoids, core/abdominals/abs (rectus abdominis, obliques), chest (pectoralis major and minor), and back (spinal erectors).

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References:
  1. Skinny Fat Science: Resistance Training for Skinny Fat – Weight Lifting, 40 Optimal Exercises (with Images), May 7, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/resistance-training-for-skinny-fat-weight-lifting-40-optimal-exercises-with-images/
  2. Skinny Fat Science: Best Skinny Fat Resistance Exercises, September 4, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/best-skinny-fat-resistance-exercises/
  3. Skinny Fat Science: The Best Skinny Fat Exercise, According to Science, August 2, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/the-best-skinny-fat-exercise-according-to-science/
  4. Skinny Fat Science: Resistance Training for Skinny Fat – Pilates, July 23, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/resistance-training-for-skinny-fat-pilates/
  5. Skinny Fat Science: What Is Skinny Fat?, July 26, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/what-is-skinny-fat/
  6. Skinny Fat Science: Skinny Fat Is More Than Just Normal-Weight Obesity, April 2, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/skinny-fat-is-more-than-just-normal-weight-obesity/
  7. Scientific Health Quizzes: Scientific Body Type Quiz (Official). https://scientificbodytypequiz.fellowone.com/product/scientific-body-type-quiz-official/
  8. LiveScience: When did yoga originate?, Rachel Ayeh-Datey, September 2, 2022. https://www.livescience.com/when-did-yoga-originate
  9. Wikipedia: Yoga, https://en.wikipedia.org/wiki/Yoga
  10. United Nations, International Day of Yoga: Yoga for One Earth, One Health, June 21, 2025. https://www.un.org/en/observances/yoga-day
  11. Pranamaya: Origins of Yoga in India, January 15, 2021. https://pranamaya.com/origins-of-yoga-in-india/
  12. Skinny Fat Science: Skinny But No Muscle. Tone? – Skinny Fat Question, July 30, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/skinny-but-no-muscle-tone-skinny-fat-question/
  13. verywell fit: Introduction to Vinyasa Yoga, June 10, 2024, Ann Pizer, RYT, https://www.verywellfit.com/introduction-to-vinyasa-flow-yoga-4143120
  14. Wikipedia: Vinyasa yoga. https://en.wikipedia.org/wiki/Viny%C4%81sa
  15. Wikipedia: Hathor yoga. https://en.wikipedia.org/wiki/Hatha_yoga
  16. verywell fit: What to Expect From a Hatha Yoga Class, August 25, 2024, Verywell Fit Editors (Reviewed by Sara Clark). https://www.verywellfit.com/what-is-hatha-yoga-3566884
  17. Healthline: Prenatal Yoga Poses for Every Trimester, September 15, 2022, Emily Cronkleton (Medically reviewed by Micky Lal, MA, CSCS,RYT). https://www.healthline.com/health/fitness/prenatal-yoga-poses
  18. Mayo Clinic: Women’s Wellness: What you need to know about prenatal yoga, January 24, 2019, Dana Sparks. https://newsnetwork.mayoclinic.org/discussion/womens-wellness-what-you-need-to-know-about-prenatal-yoga/
  19. Healthline: How Does Power Yoga Differ from Traditional Yoga?, December 22, 2020, James Roland (Medically reviewed by Courtney Sullivan, Certified Yoga Instructor). https://www.healthline.com/health/what-is-power-yoga
  20. Wikipedia: Power yoga. https://en.wikipedia.org/wiki/Power_Yoga
  21. MedicalNewsToday: What to know about hot yoga, March 3, 2022, Rachel Ann Tee-Melegrito (Medically reviewed by Courtney Sullivan, Certified Yoga Instructor). https://www.medicalnewstoday.com/articles/what-is-hot-yoga
  22. Wikipedia: Hot yoga. https://en.wikipedia.org/wiki/Hot_yoga
  23. Healthline: What Is Kundalini Yoga and What Are the Benefits?, July 16, 2020, Kirsten Nunez (Medically reviewed by Courtney Sullivan, Certified Yoga Instructor). https://www.healthline.com/health/kundalini-yoga
  24. Wikipedia: Kundalini yoga. https://en.wikipedia.org/wiki/Kundalini_yoga
  25. Wikipedia: Iyengar yoga. https://en.wikipedia.org/wiki/Iyengar_Yoga
  26. Wikipedia: Yin yoga. https://en.wikipedia.org/wiki/Yin_Yoga
  27. Wikipedia: Ashtanga (vinyasa) yoga. https://en.wikipedia.org/wiki/Ashtanga_(vinyasa)_yoga
  28. Wikipedia: Bikram yoga. https://en.wikipedia.org/wiki/Bikram_Yoga
  29. Wikipedia: Restorative yoga. https://en.wikipedia.org/wiki/Restorative_Yoga
  30. Skinny Fat Science: Yoga Exercise: Warrior Poses (Virabhadrasana) I, II, III To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment), August 6, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/videos/yoga-exercise-warrior-poses-virabhadrasana-i-ii-iii-to-add-muscle-mass-reduce-skinny-fat-workout-at-home-mat-no-equipment/
  31. Skinny Fat Science: Yoga Exercise: Dolphin Pose (Ardha Pincha Mayurasana/Catur Svanasana) To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment), August 6, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/videos/yoga-exercise-dolphin-pose-ardha-pincha-mayurasana-catur-svanasana-to-add-muscle-mass-reduce-skinny-fat-workout-at-home-mat-no-equipment/
  32. Skinny Fat Science: Yoga Exercise: Downward Facing Dog (Adho Mukha Svanasana) To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment), August 6, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/videos/yoga-exercise-downward-facing-dog-adho-mukha-svanasana-to-add-muscle-mass-reduce-skinny-fat-workout-at-home-mat-no-equipment/
  33. Skinny Fat Science: Yoga Exercise: Plank Pose (Phalakasana) To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment), August 8, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/videos/yoga-exercise-plank-pose-phalakasana-to-add-muscle-mass-reduce-skinny-fat-workout-at-home-mat-no-equipment/
  34. Skinny Fat Science: Yoga Exercise: Side Plank Pose (Vasisthasana) To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment), August 8, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/videos/yoga-exercise-side-plank-pose-vasisthasana-to-add-muscle-mass-reduce-skinny-fat-workout-at-home-mat-no-equipment/

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