Take a fresh look at your lifestyle.

How To Banish ARM Fat: Personal Trainer Reveals How To Shape Your Biceps Without Building Up

A personal trainer has shared the best ways to banish arm fat after being bombarded with inquiries from clients looking to lose weight before summer without “piling up.”

Rachel Attard, from Sydney, said the only way to strengthen your arms is by reducing your overall body fat; ‘spot treatment’ does not give the desired result. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

“I see a lot of girls doing triceps exercises to get rid of the fat from the back of their arms, but unfortunately it doesn’t work that way because you can’t see the fat on your arms decrease,” she said.

“The good news is that if you start losing fat, you will most likely find that the fat will start to fall off your arms first. Women usually notice results first in their upper body, so you may lose arm fat faster than your leg or belly fat.’

Rachael Attard, from Sydney, said the only way to strengthen your arms is by reducing your overall body fat;  'spot treatment' does not give the desired result ¿¿¿¿¿¿

Rachael Attard, from Sydney, said the only way to strengthen your arms is by reducing your overall body fat; ‘spot treatment’ does not give the desired result⠀⠀⠀⠀⠀⠀

“I see a lot of girls doing triceps exercises to get rid of the fat from the back of their arms, but unfortunately it doesn’t work because you can’t see the fat on your arms decrease,” she said.

Rachael recommends walking and/or running to lose fat quickly.

“In my experience, running really helps to slim the upper body because of the high number of calories burned,” she said.⠀⠀⠀⠀⠀⠀⠀⠀⠀

“If you want to get leaner and tighter arms, but without adding bulk, the best way to do it is to train with body weight or do lighter weights with lots of reps.”

What exercises does Rachael Attard add to her arm toning workout?

Rachael likes to combine some of these exercises into a complete routine:⠀⠀⠀⠀⠀

– Imprint

– triceps dips

– standing rows

– standing chest

– lateral elevations

– handstands

– boxing

– planks

The bottom line, Rachael said, is that you can have tight arms as long as you’re doing cardio, eating right, and doing some sort of resistance training.

The popular trainer also shared her top tips for blasting fat from the glutes and why squats and lunges aren’t the best way.

She said hundreds of her clients struggle with fat on their buttocks, and while it’s impossible to “spot” weight from any area, if you’re doing a workout that’s more focused on your “booty and inner thighs.” , you will be more likely to see results.

“Do each exercise for 30 seconds without rest,” Rachael posted on Instagram.

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

The popular trainer also shared her top tips for blasting fat from the glutes and why squats and lunges aren't the best way

The popular trainer also shared her top tips for blasting fat from the glutes and why squats and lunges aren't the best way

The popular trainer also shared her top tips for blasting fat from the glutes and why squats and lunges aren’t the best way

She said hundreds of her clients struggle with fat on their buttocks, and while it’s impossible to “spot” weight from any area, if you’re doing a workout that’s more focused on your “booty and inner thighs.” , you will be more likely to see results

MOVEMENT ONE: The first move is a 'low to high scratch', which involves lying on your side on a mat and lowering and lifting your leg along with your body (pictured)

MOVEMENT ONE: The first move is a 'low to high scratch', which involves lying on your side on a mat and lowering and lifting your leg along with your body (pictured)

MOVEMENT ONE: The first move is a 'low to high scratch', which involves lying on your side on a mat and lowering and lifting your leg along with your body (pictured)

MOVEMENT ONE: The first move is a 'low to high scratch', which involves lying on your side on a mat and lowering and lifting your leg along with your body (pictured)

MOVEMENT ONE: The first move is a ‘low to high scratch’, which involves lying on your side on a mat and lowering and lifting your leg along 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 for 30 seconds to really get into your inner thigh muscles, before moving on to the second move.

On the second move, you literally go from a low kneeling to a high kneeling position on your mat.

Once you’re at the top, squeeze your glutes to reach all the small fibers and muscles before repeating for 30 seconds.

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

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

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

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

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

Rachael’s ideal workout for your buttocks

Do each exercise for 30 seconds without 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 one leg, lifting your body at the same time.

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

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

MOVEMENT FOUR: BONE-ORIENTED BRIDGE: Hold the pillow between your legs and do the same, but this time move your legs up and down.

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

Source: Rachel Attard

MOVE THREE: After this, you'll move to a 'bridge', placing a pillow between your legs and holding the bridge position while moving your arms up and down (pictured)

MOVE THREE: After this, you'll move to a 'bridge', placing a pillow between your legs and holding the bridge position while moving your arms up and down (pictured)

MOVE THREE: After this, you’ll move to a ‘bridge’, placing a pillow between your legs and holding the bridge position while moving your arms up and down (pictured)

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

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

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

After this, you’ll move to a “bridge,” placing a pillow between your legs and holding the bridge position while moving your arms up and down.

“All the exercises are more loot-oriented, but if you use the pillow for the last three moves, you’re really working your inner thighs,” Rachael said.

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

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

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

.