Prone T Raise
Targets the middle back muscles responsible for pulling your shoulder blades together. Essential for good posture.
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Upper Back, Rear Shoulders, but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Lie face down with arms out to sides at shoulder height (T shape)
- 2Palms facing down, thumbs pointing up
- 3Engage core and glutes
- 4Lift arms and upper chest off the floor
- 5Squeeze shoulder blades together
- 6Focus on pulling elbows back, not just lifting
- 7Hold for 2-3 seconds
- 8Lower with control
Common Mistakes to Avoid
Make It Easier
- Lift just arms
- Shorter hold
- Elbows bent slightly
Make It Harder
- Hold 5+ seconds
- Pulse at top
- Add external rotation
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The prone t raise is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 2 minutes per set
- Builds real strength - targets upper back, rear shoulders for functional fitness
- Quiet enough - won't wake sleeping kids or bother neighbors
- Small space - requires minimal room
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.