10 Day Slim Back Lift Bust Challenge

First exercise. Three, two, one, begin. Let's begin with the first exercise. Stand shoulder width apart, bend your elbows and push them behind your back. Raise your elbows slightly below your shoulders. Your palms should face forward. Now reach with both arms forward and upwards as if you were grasping something. Make a fist. Pull your arms back to the starting position and repeat. This exercise works your shoulders, chest, and arms. It'll tone them and promote flexibility in your upper back. Ensure that you fully extend your elbows as you reach forward. Three, two, one, rest. Next exercise. Three, two, one, begin. For the following exercise, Stand with your feet hip width apart and your elbows bent in front of your chest, fingers pointing upwards. Next, open your elbows to the sides at shoulder level and raise them behind your head, placing one forearm on top of the other. Keep your elbows bent. Then lower your arms and bring them in front of your chest, tapping your elbows together. Repeat the movement. This exercise targets your chest, shoulders, and upper back. It'll strengthen the muscles and enhance your upper back and shoulder mobility. Three, two, one, rest. Next exercise. Three, two, one, begin. Stand with your feet shoulder width apart and your arms raised at shoulder level, palms facing down. Now swing your arms forward, positioning your left arm above the right. Bring them back to the sides and then repeat. Placing the right arm above the left. Continue this sequence. This exercise targets your shoulders, arms, and upper back muscles, helping to strengthen and tone them. Three, two, one, rest. Next exercise. Three, two, one, begin. For the next exercise, stand shoulder width apart with your arms raised at your sides and palms facing upward. Slightly bend your elbows. Bring your arms forward, tap them together, and then open them to the sides while squeezing your shoulder blades and repeat. This exercise works your shoulders, upper arms, and upper back muscles, toning them and giving them a nice shape. Keep your arms at shoulder level throughout the exercise. Three, two, one, rest. Next exercise. Three, two, one, begin. Stand with your feet shoulder width apart. Hinge at your hips and bend forward. Slightly bend your knees and bring your arms in front of you. Turn your right palm up and place your left palm on top of it, facing down. This is your starting position. Now bend your left elbow and push it behind your back. Press your shoulder blade to your back. Return to the starting position and repeat. This exercise works your upper back muscles and chest. Make sure to keep your upper body straight. Perform slowly and in a controlled manner. Three, two, one, rest. Next exercise. Three, two, one, begin. Repeat the movement with your right arm. Place your right palm on top of your left and remain in a bent forward position. Now push your right elbow behind you and press your shoulder blade to your back. Hold for a moment and release. Repeat the exercise. Exhale when you pull back and inhale when you return to the starting position. Three, two, one, rest. Next exercise. Three, two, one, begin. For the next exercise, stand shoulder width apart with your arms at your sides. Now bring your arms behind your back and clap your hands. Next, lift your arms over your head and clap behind your head. Alternate between the movements. This exercise works your upper arms, shoulders, and back muscles. It'll strengthen them and improve mobility in your shoulders and chest. Keep your upper body upright throughout the exercise. Three, two, one, rest. Next exercise. Three, two, one, begin. Stand hip width apart with your arms at your sides. Bring them behind your back and place one hand on top of the other, palms facing down. Now circle your arms, bringing your hands up your back, making a full circle. At the sound of the bell, switch direction. This exercise works your shoulders and upper back muscles. It'll tone them and improve mobility. Keep your hands together throughout the exercise. Three, two, one, rest. Next exercise. Three, two, one, begin. For the following exercise, stand shoulder width apart with your arms in front of your chest. Elbows bent and hands clasped together. Your fingers should point upwards. Now lift your arms and clap your elbows together in the top position. Lower them and clap again. Repeat the sequence. This exercise targets your chest and shoulders. It's an excellent workout that'll tone and shape your muscles. Keep your hands together throughout the exercise. Three, two, one, rest. Next exercise. Three, two, one, begin. Stand shoulder width apart and hinge at your hips to bend forward until your upper body is parallel to the floor. Slightly bend your knees. Raise your arms overhead with your palms facing down. Now lower your arms and push them behind your back, squeezing your shoulder blades. Return to the starting position and repeat. This exercise works your back, shoulders, and arms. It'll strengthen and tone your muscles. Make sure to keep your back and arms straight throughout the exercise. Three, two, one, rest. Next exercise. Three, two, one, begin. Stand hip width apart with your elbows bent in front of your chest. Perform a lift. Now bring your elbows together and tap them. Next, open them to the side, lifting them to shoulder level. Return to the starting position and repeat. This exercise works your shoulders, chest, and upper back. It strengthens and tones your muscles. Perform at a moderate pace. Three, two, one, rest. Next exercise. Three, two, one, begin. For the next exercise, stand shoulder width apart with your arms at your sides and elbows bent. Your palms should face forward. Now push your arms back, open your chest, and bring your elbows together behind your back as closely as possible. Hold for a moment and release. This exercise targets your upper back muscles, toning them, and improving mobility. Maintain an upright posture and push your arms back as far as possible. Perform at a comfortable pace. Three, two, one, rest. Next exercise. Three, two, one, begin. For the following exercise, stand shoulder width apart with your arms at your sides and palms facing forward. Now raise your arms overhead and as you lower them, bend your elbows, returning to the starting position. Repeat the movement. This exercise targets your arms, chest, and upper back. It strengthens the muscles and improves mobility in your shoulders. Make sure to keep your arms close to your body throughout the exercise. Three, two, one, rest. Last exercise. Three, two, one, begin. For the last exercise, stand shoulder width apart with your arms raised overhead and hands clasped together. Now slowly lean to the left side, gently stretching your muscles. Return to the center and lean to the right, alternate sides. Feel a stretch beneath your armpits. This exercise works the muscles along your back, known as the lats. Keep your palms pressed together throughout the exercise. When you lean to the side, exhale and inhale when you return to the starting position. Three, two, one, rest. Workout complete. Well done.