Prone Y Raise
A shoulder and upper back exercise that strengthens your posterior chain and improves posture. Arms form a Y shape overhead.
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 extended overhead at 45-degree angles (Y shape)
- 2Palms facing down, thumbs pointing up
- 3Engage core and glutes
- 4Lift arms and chest slightly off the floor
- 5Squeeze shoulder blades together and down
- 6Hold for 2-3 seconds
- 7Lower with control
- 8Keep neck neutral throughout
Common Mistakes to Avoid
Make It Easier
- Lift just arms, not chest
- Shorter hold
- Reduced range
Make It Harder
- Hold for 5+ seconds
- Add small pulses at top
- Increase tempo
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 y 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.