Personal trainer Rachael Attard shares the 15-minute workout to get rid of saddlebags

A top personal trainer has shared the 15-minute workout she swears by for getting rid of saddlebags, or the fat that accumulates on the outer thighs, just below your bum.

Rachael Attard, from Sydney, said she has dozens of female clients who highlight their saddlebags as their problem area for weight loss.

But you can work on reducing fat from that area with a targeted approach to diet and exercise.

'This saddlebag workout is perfect for a busy holiday schedule,' Rachael posted on Instagram. 

'This quick and fun workout can be done anywhere. All you need is a little bit of space and 15 minutes of time.'

Scroll down for video 

A top PT shared the 15-minute workout she swears by for getting rid of saddlebags, or the fat that accumulates on the outer thighs, just below your bum (Rachael Attard pictured)

The first move of the workout involves doing weighted leg lifts while on all fours on a mat.

Follow this with the same move and then a kick out to straight leg, completing each move for 45 seconds at a time.

'Do all exercises on one leg and then the other and try not to rest between the moves,' Rachael said.

She concludes the workout with bicycle legs and leg lifts and lowers, starting with the right leg and then following on with the left.

'Do two rounds in total and your legs should be burning,' Rachael added.

Rachael (pictured doing the workout) recommends you complete each exercise for 45 seconds and do one leg at a time

When it comes to getting rid of saddlebags, the personal trainer said you have to be dedicated in your approach.

'We all store fat differently, but in general most women say that they tend to gain weight in their lower abdomen and upper thighs,' Rachael said. 

'Remember, it is impossible to spot reduce fat. We can't tell our bodies where we want the fat to go.

'But you can lower your body weight, which can reduce the appearance of saddlebags, and you can tone your lower body to make it look more shapely.'

'We all store fat differently, but in general most women say they tend to gain weight in their lower abdomen and upper thighs,' Rachael (pictured) said; it helps to know your body type

What does your body type say about how you should train? 

ECTOMORPH

Ectomorphs are usually naturally slim (like Victoria's Secret models) and they find it difficult to build muscle.

If you are an ectomorph body type, you probably already have naturally thinner legs. So, your goal here is to maintain (or perhaps lose a bit of stubborn lower body fat) while building lean muscle. 

This way your legs will get tone and definition and you'll avoid the skinny fat look. 

What is the best diet for an ectomorph? 

Rachael recommends you focus on the healthy, slow-release ones like wholegrain bread, brown rice, wholegrain pasta, quinoa and vegetables.

'An ideal macronutrient ratio is 40-50 per cent carbohydrates, 30-35 per cent protein and 20-25 per cent fat,' Rachael said. 

'For your ectomorph body type, add in healthy fats and protein with every meal. This will also help you to recover from your workouts faster.' 

Rachael (pictured) shared the three different body types and how each body type should work out for the best results

MESOMORPH 

Mesomorphs can be quite athletic and respond quickly to exercise, which means they build muscle easily.

They can lose weight very fast, but can also gain weight quickly too. Usually, they are of average size.

If you are a mesomorph, overdoing workouts like squats and lunges can easily result in bulky legs. So, your goal here is to reduce body fat percentage and avoid exercises that will bulk up your legs in the process. 

What is the best diet for a mesomorph?

From a diet perspective, mesomorphs look their best when they eat balanced macros - filled with a 30-35 per cent carbs, 35-40 per cent protein and 30 per cent fat.

Mesomorphs should also keep an eye on their calorie intake, as they can easily gain weight if they eat too much sugar. 

ENDOMORPH 

Endomorphs naturally have a strong build and larger frame. They can build muscle very quickly and it's slightly harder for them to lose weight. But, it's not impossible!

If you are an endomorph body type, your goal is to really focus on reducing overall body fat and to completely avoid any workouts that may cause you to bulk up. 

What is the best diet for an endomorph?

Endomorphs should follow a low-carb diet, as their bodies are not very good at processing carbohydrates.

'Make sure most of your carbs are coming from fruit and veggies, and skip the starches such as pasta, bread and rice,' Rachael said.

You also need to keep your fat and protein intake high. Think lean meats, oily fish, nuts, seeds and avocado. 

The best exercises to do to reduce your saddlebags are running, walking and any lower body resistance training like squats. 

Rachael also recommends a clean diet whereby you eat foods that are in their most natural state, and limit processed foods, especially ones that are full of sugar or unhealthy fats. 

'I avoid alcohol, sugary drinks (including refined fruit juice), white bread, and fast food to stay in shape,' she added.

Rachael is a fan of eating in a slight calorie deficit if you want to lose your saddlebags.

This means eating slightly less than you burn throughout the day. 

The best exercises to do to reduce your saddlebags are running, walking and any lower body resistance training like squats, Rachael (pictured) said

She also said you need to adjust your macros based on your body type.

'Ectomorphs should eat 40-50 per cent carbohydrates, 30-35 per cent fat, and 20-25 per cent protein,' she said.

'Mesomorphs should eat 35-40 per cent carbohydrates, 30 per cent fat, and 30-35 per cent protein.

'Endomorphs should eat 20-25 per cent carbohydrates, 45-50 per cent fat, and 30 per cent protein.'

For more information about Rachael Attard, please visit her website here.