*Please note that you can do all these exercises with weights or using water bottles as demonstrated in this article. However, they are not necessary. All images are taken from Pamela Reif’s Videos (link here)

1. Dolphin Hold

Come to your hands and knees. Leave your elbows shoulder-distance apart. Keep your forearms pressed on the ground and lift your upper arms as you straighten your legs and lift them.

2. Plank Arm Raise

Get into a high plank position and raise each of your arms one by one reaching forward and keeping your arms straight. This will help target upper back fat.

3. Plank Arm Crunch (R)

Get into a high plank position. Raise your right arm in a crunch formation to your chest before bringing it back down into a high plank.

4. Plank Arm Crunch (L)

Get into a high plank position. Raise your left arm in a crunch formation to your chest before bringing it back down into a high plank.

5. Spiderman Arm

Lay down on your stomach with your chest slightly raised. Bring your arms in front of you and pull them back to your sides parallel to your chest. Keep your chest and head raised throughout the entire exercise. This will help you target mid back fat.

6. Side Arm Raises

Stand with your back lowered and your arms hanging down in front of you. Raise your arms to the sides while keeping them straightened before bringing them back down.

7. Side Arm Crunch

Stand with your back lowered and your arms hanging down in front of you. Raise your arms to the sides in a crunch formation having your arms at a 90-degree angle.

8. Raised Arm Crunch (L)

Put your left arm out and keep it straightened. With your right arm straightened and pointing to the ground, bring your right arm to your chest in a crunching formation.

9. Raised Arm Crunch (R)

Put your right arm out and keep it straightened. With your left arm straightened and pointing to the ground, bring your left arm to your chest in a crunching formation.

10. Arm Pull-Ins

Strand with your knees bent and your back leaning forward. Hold your arms vertically to your sides and pull them up to your chest in a crunching formation.