5 Exercises that start with Y (How to, Muscles Worked, Calorie Burn)
Welcome to a dynamic compilation of five exercises that begin with the letter “Y.” While it may be challenging to find exercises that start with “Y,” no worries, as we have curated a set of invigorating movements that will add excitement and variety to your fitness routine.
Yoga
How To: Yoga is a holistic practice that encompasses various physical postures (asanas), breath control (pranayama), and meditation.
Each yoga session typically involves a sequence of asanas that flow seamlessly from one to the next, promoting flexibility, strength, and mindfulness.
There are different styles of yoga, such as Hatha, Vinyasa, Ashtanga, and Yin, each offering unique benefits.
Intensity Level: Yoga is suitable for all fitness levels, as practitioners can modify poses and pace to match their abilities.
Muscles Worked: Yoga engages various muscle groups, depending on the poses practiced. It can target the core, legs, arms, back, and shoulders while promoting flexibility and balance.
Average Calorie Burn: The calorie burn during a yoga session can vary based on the style, intensity, and duration of the practice. On average, a 60-minute yoga session can burn approximately 150 to 300 calories.
Y Raises
How To: Y raises are an effective shoulder exercise that targets the deltoids (shoulder muscles) and upper back.
Stand with your feet shoulder-width apart and hold dumbbells or resistance bands in each hand, with your palms facing inward.
Start with your arms by your sides and then raise them diagonally in front of you to form a “Y” shape. Lower your arms back down with control.
Intensity Level: Y raises are suitable for all fitness levels, and the intensity can be adjusted by controlling the weight and the number of repetitions.
Muscles Worked: Y raises primarily target the deltoids and upper back.
Average Calorie Burn: A 15-minute session of Y raises can burn approximately 50 to 70 calories.
YTI Exercise
How To: The YTI exercise is a combination movement that targets the muscles of the upper back, shoulders, and core. Lie face down on an exercise mat or bench with your arms extended in front of you to form a “Y” shape.
Lift your arms, head, and chest off the ground or bench to form the letter “Y.”
From this position, move your arms out to the sides to form a “T” shape, then bring them back in and extend them straight overhead to form an “I” shape. Lower your arms back down with control.
Intensity Level: The YTI exercise is suitable for intermediate to advanced fitness levels, as it requires upper body strength and control.
Muscles Worked: The YTI exercise primarily targets the upper back, shoulders, and core.
Average Calorie Burn: A 15-minute session of the YTI exercise can burn approximately 70 to 100 calories.
Y Squats
How To: Y squats are a variation of the traditional squat that adds a dynamic movement to engage the upper body.
Stand with your feet shoulder-width apart and your toes slightly turned outward. Lower your body into a squat position by bending your knees and pushing your hips back.
As you come up from the squat, lift your arms overhead and form a “Y” shape with your body. Lower your arms back down as you go back into the squat position.
Intensity Level: Y squats are suitable for all fitness levels, and the intensity can be adjusted by controlling the depth of the squat and the number of repetitions.
Muscles Worked: Y squats primarily target the quadriceps, hamstrings, glutes, and shoulders.
Average Calorie Burn: A 15-minute session of Y squats can burn approximately 70 to 100 calories.
Yin Yoga
How To: Yin yoga is a slow-paced and meditative form of yoga that targets the deep connective tissues, such as ligaments, fascia, and joints.
Unlike other dynamic forms of yoga, Yin yoga involves holding passive poses for an extended period (typically 3 to 5 minutes), allowing the body to relax and release tension.
Yin yoga postures focus on seated or lying positions, providing a gentle stretch that promotes flexibility and relaxation.
Intensity Level: Yin yoga is suitable for all fitness levels, as it is a gentle and meditative practice.
Muscles Worked: Yin yoga targets the deep connective tissues and helps release tension in the hips, pelvis, and spine.
Average Calorie Burn: The calorie burn during a Yin yoga session is relatively low compared to more dynamic forms of exercise. On average, a 60-minute Yin yoga session can burn approximately 100 to 150 calories.
Conclusion
From the mindful and calming practice of yoga, targeting flexibility, strength, and mindfulness, to dynamic movements like Y raises and Y squats that engage the upper body and lower body, these exercises offer a well-rounded approach to achieving a healthier, more balanced you.
