front ones: there is a spring on the bottom part of it so you push down and carefully pry out. credit cards are your friends. and a flat head screwdriver, it’s a bit of a pain but they come out.
rear ones: if you have the ones that you are going to put it, you can see there is a tab at the top. line it up with the oem ones and stick a flat head screwdriver right between the reflector and the body. now twist 90 degrees. the body is flexible enough to get pushed up and you can pop the reflector out (much easier than the front ones)
thanks to phildo @ bimmerforums!