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Resistance Training for Skinny Fat – Yoga

Resistance Training for Skinny Fat – Yoga
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Along with weight lifting (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.

Yoga depends less on reps and sets (48, 49, 50) and, instead, is more about proper form, breathing, posture, focus, hold time, and control throughout. Holding the pose longer — typically determined by breaths — helps build strength and muscular endurance (tone). As does doing variations of a pose (IE plank, side plank, etc.). How many reps and sets are determined by the specific exercise, along with your fitness level and goals, no less.

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

Warrior Poses (Virabhadrasana Poses) I, II, III (30) – legs/thighs/quadriceps, tibialis anterior, calves, glutes, hips/flexors, psoas, core/abdominals/abs (rectus abdominis), upper back, shoulders/deltoids, and arms/triceps.

Dolphin Pose (Ardha Pincha Mayurasana/Catur Svanasana) (31) – shoulders/deltoids, arms/biceps, triceps, upper back, core, legs/hamstrings, and calves.

Downward Facing Dog Pose (Adho Mukha Svanasana) (32) – arms/triceps, shoulders, upper back, core/abdominals/abs (external obliques/love handles), legs/thighs/quadriceps, hamstrings, and lower front leg (tibialis anterior).

Plank Pose (Phalakasana) (33) – core/abdominals/abs, transverse abdominis, rectus abdominis, obliques (love handles), back/erector spinae, glutes, legs/hamstrings, quads, shoulders, chest, arms/triceps, and biceps.

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.

Crow Pose (Bakasana) (35) – chest/pectorals (major), arms/triceps, biceps, shoulders/deltoids, rotator cuff, upper back, scapular muscles (serratus anterior, rhomboids, trapezius), core/abdominals/abs (rectus abdominis, obliques/love handles, transverse abdominis), hip flexors, legs/hamstrings, calves, and neck.

Headstand Pose (Sirsasana) (36) – arms/triceps, biceps, shoulders, back, glutes, and legs.

Heron Pose (Krounchasana) (37) – legs/hamstrings, quadriceps, glutes, hip flexors, and core/abdominal/abs.

Half Moon Pose (Ardha Chandrasana) (38) – legs/thighs/quadriceps, calves, peroneii, glutes (gluteus medius, gluteus maximus), hips/hip flexors, core/obliques (love handles), arms/triceps, shoulders, and upper back.

Scorpion Pose (Vrschikasana) (39) – legs/thighs/quadriceps, peroneii, core/abdominal/abs (rectus abdominus), hips/psoas major, serratus anterior, shoulders/deltoids, and arms/triceps.

Firefly Pose (Tittibhasana) (40) – chest/pectorals major, shoulders/deltoids, arms/triceps, biceps, core/abdominals/abs (rectus abdominis), serratus anterior, lower back, legs/quads, calves, peroneii, and feet.

Twisted/Revolved Triangle Pose (Parivrtta Trikonasana) (41) – legs/quadriceps, hamstrings, calves, feet, glutes (gluteus maximus, gluteus medius), core/abdominals/abs (including obliques/love handles), spinal rotators, back/erector spinae, latissimus dorsi, arms/biceps, forearm, and neck.

King Dancer Pose (Natarajasana) (42) – legs/quadriceps, hamstrings, calves, peroneii, glutes (gluteus maximus), core/abdominal/abs (rectus abdominus, obliques/love handles), hips/psoas minor & major, tensor fasciae latae, back/serratus anterior, spinal extensors, teres minor, chest/pectoralis major, subscapularis, shoulders/deltoids, and feet.

Boat Pose (Paripurna Navasana) (43) – core/abdominals/abs (rectus abdominis, transverse abdominis), hips/flexors, iliopsoas, rectus femoris, abductors, legs/quads, calves, peroneii, feet, back (erector spinae, trapezius), shoulders, arms/triceps, and neck.

Four-Limbed Staff Pose (Chaturanga Dandasana) (44) – chest (pectoralis major and minor), serratus anterior, arms/triceps, biceps, core/abdominals/abs (rectus abdominis), glutes, hips/psoas, back (erector spinae, trapezius), back (erector spinae, trapezius), legs/quadriceps, and calves.

Bridge Pose (Setu Bandhasana) (45) – glutes (gluteus maximus & medius), legs/quadriceps, hamstrings, shoulders/deltoids, and arms/triceps.

High Crescent Lunge Pose (Anjaneyasana) (46) – legs/quadriceps, hamstrings, calves, peroneii, glutes, chest, shoulders, and arms/triceps.

Low Crescent Lunge Pose (Anjaneyasana) (47) – legs/quads, hamstrings, calves, core/abdominal/abs (obliques/love handles), back, glutes (gluteus maximus), hip flexors, shoulders, and arms/triceps.

The learn more about each video, click on this Yoga (Category) link:


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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/
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  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
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  13. verywell fit: Introduction to Vinyasa Yoga, June 10, 2024, Ann Pizer, RYT, https://www.verywellfit.com/introduction-to-vinyasa-flow-yoga-4143120
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  15. Wikipedia: Hathor yoga. https://en.wikipedia.org/wiki/Hatha_yoga
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  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
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  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
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  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/
  35. Skinny Fat Science: Yoga Exercise: Crow Pose (Bakasana) To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment). https://skinnyfat.fellowone.com/skinny-fat-science/videos/yoga-exercise-crow-pose-bakasana-to-add-muscle-mass-reduce-skinny-fat-workout-at-home-mat-no-equipment/
  36. Skinny Fat Science: Yoga Exercise: Headstand Pose (Sirsasana) To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment). https://skinnyfat.fellowone.com/skinny-fat-science/videos/yoga-exercise-headstand-pose-sirsasana-to-add-muscle-mass-reduce-skinny-fat-workout-at-home-mat-no-equipment/
  37. Skinny Fat Science: Yoga Exercise: Heron Pose (Krounchasana) To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment). https://skinnyfat.fellowone.com/skinny-fat-science/videos/yoga-exercise-heron-pose-krounchasana-to-add-muscle-mass-reduce-skinny-fat-workout-at-home-mat/no-equipment/
  38. Skinny Fat Science: Yoga Exercise: Half Moon Pose (Ardha Chandrasana) To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment). https://skinnyfat.fellowone.com/skinny-fat-science/videos/yoga-exercise-half-moon-pose-ardha-chandrasana-to-add-muscle-mass-reduce-skinny-fat-workout-at-home-mat-no-equipment/
  39. Skinny Fat Science: Yoga Exercise: Scorpion Pose (Vrschikasana) To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment). https://skinnyfat.fellowone.com/skinny-fat-science/videos/yoga-exercise-scorpion-pose-vrschikasana-to-add-muscle-mass-reduce-skinny-fat-workout-at-home-mat-no-equipment/
  40. Skinny Fat Science: Yoga Exercise: Firefly Pose (Tittibhasana) To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment). https://skinnyfat.fellowone.com/skinny-fat-science/videos/yoga-exercise-firefly-pose-tittibhasana-to-add-muscle-mass-reduce-skinny-fat-workout-at-home-mat-no-equipment/
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  44. Skinny Fat Science: Yoga Exercise: Four-Limbed Staff Pose (Chaturanga Dandasana) To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment). https://skinnyfat.fellowone.com/skinny-fat-science/videos/yoga-exercise-four-limbed-staff-pose-chaturanga-dandasana-to-add-muscle-mass-reduce-skinny-fat-workout-at-home-mat-no-equipment/
  45. Skinny Fat Science: Yoga Exercise: Bridge Pose (Setu Bandhasana) To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment). https://skinnyfat.fellowone.com/skinny-fat-science/videos/yoga-exercise-bridge-pose-setu-bandhasana-to-add-muscle-mass-reduce-skinny-fat-workout-at-home-mat-no-equipment/
  46. Skinny Fat Science: Yoga Exercise: High Crescent Lunge Pose (Anjaneyasana) To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment). https://skinnyfat.fellowone.com/skinny-fat-science/videos/yoga-exercise-high-crescent-lunge-pose-anjaneyasana-to-add-muscle-mass-reduce-skinny-fat-workout-at-home-mat-no-equipment/
  47. Skinny Fat Science: Yoga Exercise: Low Crescent Lunge Pose (Anjaneyasana) To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment). https://skinnyfat.fellowone.com/skinny-fat-science/?post_type=video&p=7123&preview=true
  48. verywell fit: 10 Yoga Poses You Should Do Every Day, May 15, 2023, Ann Pizer, RYT (Reviewed by Sara Clark). https://www.verywellfit.com/do-these-10-yoga-poses-every-day-to-feel-great-3567179
  49. Harvard Health Publishing: Yoga Balance Workout. https://www.health.harvard.edu/exercise-and-fitness/yoga-balance-workout
  50. Cymbiotika: How Many Repetitions for Each Yoga Pose: Finding Your Perfect Balance, May 25, 2025. https://cymbiotika.com/blogs/health-hub/how-many-repetitions-for-each-yoga-pose-finding-your-perfect-balance/

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