It makes your back muscles stronger and helps your shoulders stay stable.

This exercise mainly works the rear deltoids, rhomboids, and trapezius muscles. These are muscles in your upper back and shoulders.

Because it strengthens these muscles, it's really good for improving your posture.

Doing Floor T Raises can make your whole upper body stronger.

It's a good exercise for all fitness levels, from athletes to people who just want to get in shape.

To do a Floor T Raise, lie on your stomach with your arms stretched out to the sides. Then, lift your arms off the floor, keeping them straight, until they form a 'T' shape with your body. Slowly lower your arms back down. Repeat this several times.

Remember to keep your core engaged (your stomach muscles tight) throughout the exercise to help with stability.

Steadier Shoulders: This exercise makes the muscles around your shoulder joints stronger. Stronger shoulder muscles mean less chance of getting hurt.

Healthier Rotator Cuffs: The Floor T Raise helps keep your shoulder muscles healthy and able to move easily. The rotator cuff is a group of muscles that help your shoulder move.

Better Posture: By strengthening your back and shoulders, the Floor T Raise helps you stand and sit with better posture. This can make neck and back pain feel better.

Tighten your tummy: Before lifting, pull your belly button in towards your spine. This helps protect your back and makes the exercise more effective.

Lift your arms: Slowly raise both arms off the floor, keeping them straight. Try to bring your shoulder blades closer together as you lift.

Hold it: Pause at the top for one or two seconds. This helps build strength.

Slowly lower: Gently bring your arms back down to the starting position. Control the movement to avoid injury.

Repeat: Do 10 to 15 of these lifts. You can do more as you get stronger.

Important tip: Keep your neck straight by looking down at the floor. This prevents neck strain during the exercise.

Here are some other exercises that work similar muscles and movements:

Dumbbell Lying Floor Rear Delt Raise: This exercise mainly works the back part of your shoulders (rear deltoids). It helps with shoulder stability and good posture. Dumbbells let you add more weight to make the muscles work harder.

Lying Back Extensions: This exercise mostly works your lower back, but it also helps strengthen your upper back and glutes (buttocks). This is good for overall back strength and stability, working well with the Floor T Raise.

Lying Double Leg Kick: This exercise focuses on your hamstrings (back of your thighs) and upper back. It works these muscles from a different angle, improving flexibility and strength in the back of your body.

All these exercises are good for building strength in similar areas as the Floor T Raise. Try them to see what you like best!

Try these alternatives that work different muscles:

One Leg Donkey Calf Raise: This exercise mainly works your calf muscles. It's good for balance and strengthening your lower legs. You can do it with or without weights.

Barbell Floor Calf Raise: This also works your calf muscles, but uses a barbell for more weight and a bigger challenge. It helps build stronger, more defined calf muscles and improves lower body stability.

One Leg Floor Calf Raise: This is like the Donkey Calf Raise, but you do it without the donkey! It's great for isolating your calf muscles, improving balance, and making your core stronger.

These exercises are all good for your lower body and help you keep your balance. Experiment to find what you like best!

Keep your body in a straight line: Make sure your head, neck, and back are aligned. This helps protect your spine and prevents injury. Imagine a straight line from your head to your hips.

Engage your core muscles: Tighten your stomach muscles throughout the exercise. This will support your back and stop it from arching, preventing back pain.

Don't rush: Perform each repetition slowly and with control. This helps you feel the muscles working and get the most benefit from the exercise. Focus on a smooth, steady movement.

Floor T Raises target your upper back muscles, improving strength and posture.

Proper form is key to getting the most out of this exercise and avoiding injuries. Focus on slow, controlled movements to really feel the muscles working.

Lie on your stomach with your arms extended out to the sides, like the letter 'T'.

Slowly lift your arms and legs a few inches off the ground, keeping them straight.

Hold this position for a few seconds, feeling the squeeze in your upper back.

Slowly lower your arms and legs back to the starting position.

Repeat this movement for several repetitions. Start with a number you can comfortably do, and gradually increase as you get stronger.

Breathe steadily throughout the exercise. Inhale as you lower your limbs and exhale as you lift.

Listen to your body. If you feel any pain, stop immediately and check your form. It's better to do fewer repetitions with good form than many with bad form.

Make Floor T Raises a regular part of your workout routine to see consistent improvement in your upper body strength and posture.