"The prone Y-raise targets some significant back muscles—more specifically, scapular muscles—something most of the population needs these days with technology-ridden habits of rounding the shoulders and hunching forward in front of a computer screen or smart device," Pata says.
1. Place a folded towel on the ground, and lie face down, resting the forehead on the folded towel and keeping the neck long.
2. Reach the arms out in front to form the shape of the letter "Y," keeping the palms down.
3. Engage all the muscles by firmly pressing the body to the ground.
4. Once fully engaged, keep the shoulders low and only raise the "Y-extended arms" with thumbs up, reaching them a few inches above the ground.
5. Keep the feet, legs, hips, core, chest, and head pinned to the ground.
6. Slowly lower the extended arms down to the ground.
1. Slide the hands back to shoulder level and tuck the toes under the feet.
2. Engage the core, press the body away from the ground, and lift the tailbone up to form an inverted letter "V" with your body.
3. Press the hands firmly into the ground, draw the chest toward the legs and try to place the heels on the ground, if possible.
4. Straighten the body into a plank position.
5. Slowly lower down to the ground and return the arms to the "Y" position.