8 Simple Moves to Getting Rid of Your Saddlebags

Saddlebags is the commonly given to deposits of fat located on the sides of the upper legs and the area directly below the buttocks. The problem stems from a lack of muscle in the glutes and hamstrings. With little muscle to support it, the excess fat in his area falls outwards and forwards to the sides of the thighs. Strengthening and building the glutes and hamstrings will pull muscles upwards and towards backs of the thighs.

Toning exercises for saddlebags won’t get of your saddlebags if you are overweight. However, it’s never too soon to start doing them. Exercises that target the saddlebag area will firm and tighten the underlying muscles so that when you lose your excess weight, your thighs will look sleeker.

1. Elbow Plank With Donkey Kick:

How to Do:

Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine.

  • Don’t let the pelvis sag down or pop up.
  • Lift left leg off the ground, bending your knee so the sole of your foot is toward the ceiling.
  • Keep pelvis square to the floor. Don’t let your pelvis twist.
  • Press your left heel toward the ceiling as high as you can without moving your pelvis or lower back.
  • The motion will not be huge but rather concentrated on the booty and hamstring.
  • Lower the bent leg slightly, and repeat for a total of eight to 10 repetitions.
  • Then switch sides. Do two sets on each leg.

2. Clamshells Exercise with Band:

How to Do:

  • Lie on right side with knees bent at a 45-degree angle.
  • Left leg stacked on top of right, and knees and ankles aligned.
  • Keeping core engaged and ankles together, slowly open left knee to the sky.
  • Pause, then return to starting position. Be sure to engage glutes and keep torso straight.
  • Do 12 to 15 reps on each side.

3. Side Saddle Leg Lifts:

How to do it:

  • Start on your side with your legs extended, flexing both feet. Place your top hand on the ground in front of your abs and your supporting arm under your head. Make sure your bottom leg stays extended for the whole duration of the series.
  • Keeping the energy reaching out through your flexed heels, lift your top leg up about six to eight inches from the floor. From here, make tiny pulses upward 20 times. Holding your leg at the highest point of your lift, draw one-inch circles with your heel for 20 reps.
  • Keeping your top leg lifted, bend and straighten your knee. Do this 20 times while not letting your thigh lower as you press through the heel to lengthen your top leg to the straightened position. For an even greater burn, finish this series with lifts in a bigger range of motion, taking the foot all the way toward the ceiling and back down, 10-20 times.

4. Bent-Knee Reverse Hip Raise:

How to do it:

  • Lie face down on top of a Roman chair, an exercise step, or a sturdy bench so that your hipbones are on but your legs hang off and can move freely.
  • Anchor onto the chair with your hands and arms if needed. Brace your core muscles, contract your butt, and lift both legs until they are straight and parallel with the floor.
  • Keep your head and neck in alignment, resting it on the bench if necessary. Hold your legs in place, parallel to the floor, then bend your knees. Immediately straighten them .
  • That’s one rep. Continue doing the movement for a total 20 reps. Rest for 30 seconds, then repeat two more times for a total of three sets.

5. Step-Ups:

How to do it:

  • Find a step or a bench that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
  • Step up 20 times leading with the right foot, then the left, bringing both feet completely onto the bench.
  • To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground.
  • Switch legs and start stepping with the left foot for 20 steps.

6. Single-Leg Hip Raise:

How to do it:

  • Begin on the floor, on your back, with your right knee bent and left leg resting straight on the floor. Keeping your left leg straight, raise it up to a 45-degree angle so that it is in line with your right thigh.
  • Allow your arms to relax on the floor out from your sides. Brace your core muscles, press your right heel into the floor, and raise your hips up.
  • Your hips should end at the height that is a straight line from your shoulders through your hips, thighs, and foot.
  • Pause for two seconds, then lower back to the floor. That’s one rep. Repeat this movement for a total of 15 reps.
  • Then, switch sides and complete all reps on the other leg. Continue alternating legs for a total of three sets, with no rest in between sets.

7. Side-Lying Leg Raises:

How to do it:

  • lie down on your side with your head propped up on your bottom arm.
  • At a snail’s pace, raise your upper leg straight up while ensuring that your hips are properly aligned.
  • Steadily lower your leg and repeat 15 times for each leg.

8. Plank Booty Leg Lifts:

How to do it:

  • Lie on your belly on an exercise ball, and walk your hands out so the ball is underneath your shins.
  • Your hands should be underneath your shoulders.
  • Draw your navel toward your spine to engage your abs, which will help keep your spine straight and your body stabilized.
  • Lift your left leg up into the air, and then slowly lower it back toward the ball, but don’t let it touch.
  • This counts as one repetition. Keep your pelvis level throughout your reps.
  • Complete three sets of 10 to 12 reps with the left leg, and then repeat with the right.

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