How to banish a muffin top: Personal trainer shares her go-to regime

How to banish a muffin top FAST: Personal trainer shares her tricks for melting fat from the hips – and the little-known health issue that can cause it

  • A personal trainer has shared her simple workout for blitzing fat from your hips
  • Rachael Attard, from Sydney, said ‘love handles’ are areas clients often ask about
  • While you can’t spot reduce fat, you can target the area with specific moves
  • Rachael also shared the main mistakes people make trying to slim their legs 

A personal trainer has shared her simple tricks for blitzing stubborn fat from your love handles – and why a hormone imbalance could be to blame. 

Rachael Attard, from Sydney, said many clients struggle with the pockets of fat they have above their hips, and while it is impossible to ‘spot reduce’ it, there are a few things you can do to see progress faster.   

‘Just k​​​​​​now that this is a trouble spot for many women so you are not alone!​​​​​​​’ Rachael wrote on Instagram.  

A personal trainer has shared her simple tricks for blitzing fat from your love handles – and why hormone imbalance could be to blame 

Rachael Attard, from Sydney, said many clients struggle with the pockets of fat they have above their hips, and while it is impossible to ‘spot reduce’ it, there are a few things you can do to see progress faster (pictured, one of Rachael’s client’s transformations)

‘​​Eating healthy and eating the right amount of food for your body is key to overall weight loss, which will help decrease fat on your hips as well. ​​​​​​​’

She also recommends doing high intensity cardio to burn lots of calories and slim the area down while resistance training will help to tone the body and reduce its size.

‘If you’re not overweight, and you have fat here which is really difficult to get rid of, it might be worth getting your hormone levels checked,’ Rachael warned. 

‘High cortisol causes can fat storage here and the contraceptive pill can cause you to store fat here as well. ​​​​​​​​

Rachael also shared her favourite workout for speeding up the process and tightening the core. 

‘Do each exercise for 45 seconds without any rest and do all exercises on one leg before the other. Complete two to three rounds,’ she said.

The first move is something that Rachael calls the ‘lying triple tap’.

To try it for yourself, the PT said you need to lie on your side on a yoga mat at home and sweep one leg to the sky before tapping it to the floor and then towards the other leg on the floor.

Repeat this for 45 seconds without resting to really get into your inner thigh muscles, before moving on to the second move.

The second movement is something that Rachael calls the ‘side plank leg lift’.

To replicate, get into the position of a half side plank where one of your legs is on the floor, and then lift the other one up and down for 45 seconds. 

Rachael’s ideal workout for love handles 

Do each exercise for 45 seconds without any rest. Do all exercises on one leg before the other. Complete two to three rounds.

MOVE ONE: LYING TRIPLE TAP – Lie on your side on a yoga mat and sweep one leg to the sky before tapping it to the floor and then towards the other leg on the floor.

MOVE TWO: SIDE PLANK LEG LIFT – Get into the position of a half side plank with one leg on the floor, and lift the other up and down.

MOVE THREE: MOVING DONKEY KICK EXTENSIONS – Kneel on your front with your arms and hands outstretched in front of you, and then kick one leg right back so it straightens before tucking it into your front.

MOVE FOUR: STANDING SIDE LEG LIFT – Stand with two feet on the ground, and lift one leg to the side repeatedly.

MOVE FIVE: INNER AND OUTER THIGH BLAST – Stand on your mat on both feet and lift one leg out to the side, in front and then behind you.

Source: Rachael Attard 

MOVING DONKEY KICK EXTENSIONS: Kneel on your front with your arms and hands outstretched in front of you, and then kick one leg right back so it straightens before tucking it in to your belly (pictured)

STANDING SIDE LEG LIFT: Stand with your two feet on the ground and lift one leg to the side repeatedly (pictured)

INNER AND OUTER THIGH BLAST: Stand on your mat on both feet and lift one leg out to the side, in front and then behind you (pictured)

Following this, she said you should move on to doing ‘moving donkey kick extensions’.

Kneel on your front with your arms and hands outstretched in front of you, and then kick one leg right back so it straightens before tucking it in to your belly.

The fourth move is a ‘standing side leg lift’, whereby you stand with your two feet on the ground and lift one leg to the side repeatedly. 

Finally, Rachael said she likes to do an ‘inner and outer thigh blast’.

To do this, stand on your mat on both feet and lift one leg out to the side, in front and then behind you.

Every single move should be repeated on the other leg for the same amount of time.

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.

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

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.’

Many people think doing things like the Stairmaster, running and CrossFit are the secrets to getting lean, enviable legs, but this isn’t always true (one client transformation pictured)

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.’ 

To find out more about Rachael Attard, please visit her website here

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