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Personal trainer Rachael Attard shares simple workout for banishing bum fat and getting in shape

A personal trainer has shared her simple workout for blitzing fat from your bum, and revealed why squats and lunges won’t get you the results you want. 

Rachael Attard, from Sydney, said hundreds of her clients struggle with fat on their bum, and while it is impossible to ‘spot reduce’ weight from any area, if you do a workout that is more focused on your ‘booty and inner thighs’, you’ll be more likely to see results.

‘Do each exercise for 30 seconds without any rest,’ Rachael posted on Instagram.

‘Don’t rest your hips on the ground for the last three exercises, keep them up the whole time. Complete two to three rounds.’ 

 

A personal trainer has shared her simple workout for blitzing fat from your bum, and revealed why squats and lunges won’t get you the results you want (Rachael Attard pictured)

Rachael Attard, from Sydney, said hundreds of her clients struggle with fat on their bum, and while it is impossible to 'spot reduce' weight from any area, you can tone your bum (a client transformation pictured)

Rachael Attard, from Sydney, said hundreds of her clients struggle with fat on their bum, and while it is impossible to ‘spot reduce’ weight from any area, you can tone your bum (a client transformation pictured)

MOVE ONE: The first move is a 'low to high crab', and involves lying on your side on a mat and lowering and lifting your leg in tandem with your body (pictured)

MOVE ONE: The first move is a 'low to high crab', and involves lying on your side on a mat and lowering and lifting your leg in tandem with your body (pictured)

MOVE ONE: The first move is a ‘low to high crab’, and involves lying on your side on a mat and lowering and lifting your leg in tandem with your body (pictured)

The first move is a ‘low to high crab’.

To try it for yourself, simply lie on your side on a mat leaning on one elbow and lower and lift one leg in tandem with your body.

Repeat this for 30 seconds to really get into your inner thigh muscles, before moving on to the second move.

The second move will see you literally move from a low kneeling to high kneeling position on your mat.

Once you’re at the top, squeeze your glute muscles to get in to all the tiny fibres and muscles before repeating for 30 seconds. 

MOVE TWO: The second move will see you literally move from a low kneeling to high kneeling position on your mat (pictured)

MOVE TWO: The second move will see you literally move from a low kneeling to high kneeling position on your mat (pictured)

MOVE TWO: The second move will see you literally move from a low kneeling to high kneeling position on your mat (pictured)

Rachael’s ideal workout to target your bum

Do each exercise for 30 seconds without any rest. Complete two to three rounds.

MOVE ONE: LOW TO HIGH CRAB: Lie on your side on a yoga mat leaning on one elbow and lower and lift one leg in tandem with your body.

MOVE TWO: LOW TO HIGH KNEEL: Sit on the yoga position and move between a low and high kneel position, taking the time to squeeze your glutes at the top.

MOVE THREE: ARM-FOCUSED BRIDGE: Place a pillow in between your legs and hold a bridge position while moving your arms up and down.

MOVE FOUR: LEG-FOCUSED BRIDGE: Keep the pillow in between your legs and do the same thing, but this time moving your legs up and down.

MOVE FIVE: LEG PULSES: Stay in the bridge position and do tiny pulses with your knees on the pillow in and out. This works the inner thighs.

Source: Rachael Attard 

MOVE THREE: Following this, move on to a 'bridge', whereby you place a pillow in between your legs and hold the bridge position while moving your arms up and down (pictured)

MOVE THREE: Following this, move on to a ‘bridge’, whereby you place a pillow in between your legs and hold the bridge position while moving your arms up and down (pictured)

Following this, move on to a ‘bridge’, whereby you place a pillow in between your legs and hold the bridge position while moving your arms up and down.

‘All of the exercises are more booty focused, but using the pillow for the last three moves really works your inner thighs as well,’ Rachael said.

This is because it forces you to hold your legs equally, rather than letting them fold in on themselves. 

The fourth move is similar to the third, but this time just wave your legs up and down instead of your arms while in the bridge position.

Finally, stay in the same position and do ‘small pulses’ with your knees to really work your inner thighs. 

MOVE FOUR: The fourth move is similar to the third, but this time just wave your legs up and down instead of your arms while in the bridge position (pictured)

MOVE FOUR: The fourth move is similar to the third, but this time just wave your legs up and down instead of your arms while in the bridge position (pictured)

Previously, Rachael (pictured) shared the top mistakes you're making when trying to slim your legs, and why you need to do the 'right type of cardio' in order to see results

Previously, Rachael (pictured) shared the top mistakes you’re making when trying to slim your legs, and why you need to do the ‘right type of cardio’ in order to see results

Previously, Rachael shared the top mistakes you’re making when trying to slim your legs, and why you need to do the ‘right type of cardio’ in order to see results.

MISTAKE ONE – THE WRONG TYPE OF CARDIO

Many people think doing things like the Stairmaster, running and CrossFit are the secrets to getting lean, enviable legs.

But Rachael said in fact, the best thing you can do for your limbs is walking.

‘I advise my clients to walk minimum three times per week and aim for 10,000 steps each time,’ Rachael said.

‘I know it seems like a lot, but you don’t have to do it all at once. You can split that step count throughout the entire day.’

The PT recommends you lessen activities like cycling, sprinting or running on an incline, as these can make your thigh muscles bigger in the long run.

She also tries to get between 8,000 and 10,000 steps every single day in order to stay in shape.

MISTAKE TWO – THE WRONG TYPE OF RESISTANCE

Moves like heavy squats, deadlifts and lunges can actually make your thighs bigger and your legs bulkier.

‘These are all great compound exercises, but they won’t necessarily help you slim down your thighs, especially if you’re an endomorph or mesomorph body type,’ Rachael said.

Instead, she recommends you stick to bodyweight workouts that work your full body and help you to maintain a strong yet functional body and ‘lean physique’.

Light resistance training is the secret to lean legs, Rachael said.

The PT suggests light resistance moves like resistance band leg lifts and light squats, which are much more likely to burn through excess fat.

‘In addition, I don’t recommend doing leg workouts every single day,’ Rachael said.

‘The ONLY workout I recommend doing every day is power walking on a flat surface.’

Moves like heavy squats, deadlifts and lunges can actually make your thighs bigger and your legs bulkier, Rachael (pictured) said

Moves like heavy squats, deadlifts and lunges can actually make your thighs bigger and your legs bulkier, Rachael (pictured) said

MISTAKE THREE – YOU’RE OVER-EATING OR NOT EATING ENOUGH

The personal trainer said one of the mistakes many people make is simple, but often forgotten about.

If you are eating more calories than you are expending and already have bigger legs, then these surplus calories are only going to end up ‘going to your legs even more’.

‘You can learn how to calculate your ideal daily amount of calories online, and if you want to lose weight, I suggest eating about 200 calories less than this number,’ Rachael said.

However, she warned you should never go below 1,200 calories when trying to lose weight.

Any form of dieting and calorie restriction will reduce your metabolism,’ Rachael said.

‘The slower your metabolism, the harder it is to burn extra calories.’   

For more information about Rachael Attard, you can visit her website here



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