When you want to target the upper back without using weights, lie face down on a mat with your feet together, raise your head and chest slightly, and extend your arms perpendicular to your body.
Now with your palms down bring the arms back as you lift your chin and chest higher. Keep your waist on the mat and use your upper back muscles to bring your arms closer to your body and then return to starting the position. Do as many as you feel comfortable doing.
The next exercise uses what we call Kneeling Side Kicks to tone the thighs and butt.
From a kneeling position lean to the left, placing your left hand on the mat under the shoulder and your right hand behind the head with the elbow pointing up. Raise your right leg until it is parallel to the floor.
Holding the torso steady, kick the leg to the front and then to the back, keeping the knee straight.
Again do as many as you feel comfortable doing on each side and Always take it at YOUR LEVEL.