How to banish ARM fat: Personal trainer reveals how to sculpt your biceps without bulking up


A personal trainer has shared the best ways to banish arm fat after being bombarded with questions from clients who want to shed for summer without ‘bulking up’. 

Rachael Attard, from Sydney, said the only way to tone up your arms is to reduce your overall body fat; ‘spot treating’ won’t give you the desired result. ⠀⠀⠀⠀⠀⠀⠀

‘I see a lot of girls doing tricep exercises to get rid of the fat from the backs of their arms but unfortunately it doesn’t work like that because you cannot spot reduce fat from your arms,’ she said.  

‘The good news is that when you start losing fat you will most likely notice the fat start dropping off your arms first. Women usually start to notice results in their upper bodies first, so you might lose arm fat faster than you lose leg or belly fat.’

Rachael Attard , from Sydney, said the only way to tone up your arms is to reduce your overall body fat; ‘spot treating’ won’t give you the desired result⠀⠀⠀⠀⠀⠀

'I see a lot of girls doing tricep exercises to get rid of the fat from the backs of their arms but unfortunately it doesn't work because you cannot spot reduce fat from your arms,' she said

‘I see a lot of girls doing tricep exercises to get rid of the fat from the backs of their arms but unfortunately it doesn’t work because you cannot spot reduce fat from your arms,’ she said

Rachael recommends walking and/or running to shed fat fast.   

‘In my experience running really helps to slim down the upper body due to the large number of calories burned,’ she said.⠀⠀⠀⠀⠀⠀⠀⠀⠀

‘If you want to get lean and tone arms but without adding bulkiness the best way to do it is to do bodyweight training or to do lighter weights with high reps.’

What exercises does Rachael Attard add to her workout for toned arms? 

Rachael likes combining some of these exercises into a full routine:⠀⠀⠀⠀⠀

– push ups

– tricep dips

– standing rows 

– standing chest fl

– lateral raises

– handstands

– boxing

– planking

Bottom line, Rachael said, is that you can have toned arms as long as you’re doing cardio, eating well, and including some type of resistance training. 

The popular trainer also shared her top tips for blitzing 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 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.’

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

The popular trainer also shared her top tips for blitzing 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 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

She 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

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)

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)

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. 



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