People often get confused with the name saddlebags as fat that generally builds up in women. It is a fat build-up on the sides of your upper thighs. Saddlebags get hard to lose if you don’t start working on reducing them as early as possible. With dietary changes and workout regimes that target glutes, lower abdomen, and pelvic region, is an excellent option. Explore this article for detailed information about the 7 simple and most effective exercises to reduce saddlebags.
* Clam Series
- Lie on your side and bring your knees and hips at an angle of 45 degrees.
- Keep the top area of the pelvis away from the head and bring the bottom area of the pelvis off the floor.
- Maintain this position during the entire exercise.
- For the lift, lift your knee on the top upward, keeping the heels together.
- Bring back the knees together without moving the pelvis in the process.
- Keep making these moves till you feel the pressure on the lower glutes.
- Repeat the same on the other side.
* Single-Leg Hip Raise- Sleep on the mat with your back on the floor and palms facing down.
- Fold your knees at a 60 degrees angle.
- Applying pressure on your arms slowly lift your hip and right leg.
- Hold up for 5 seconds in this position. Slowly come into resting place.
- Repeat the same process with the other leg.
- Try to do ten stretches per leg for effective results.
* Bent-knee Swiss Ball Reverse Hip Raise- You need a swiss ball to perform this exercise effectively.
- Lie face down on the swiss ball with your hands folded in front of you with a shoulder-width gap.
- Make yourself stable by lifting your legs to the knees and into the ball.
- Keep your midsection as stiff as possible.
- Now, squeezing your glutes move your legs back into the initial position.
- Repeat the process 20 times, and every day for it to work well.
* Grasshopper Beats- Lie down on the floor with your body facing downward.
- Fold your hands and rest your head on the back of your hands.
- Keeping the knees straight, raise your legs 2 to 3 inches above the ground. Pull your abs into the spine.
- Put your legs back to resting position.
- Repeat the process with an increased pace 15 times.
* Side Saddle Leg Lifts- Lie down sideways with your top hand on the hip and the other supporting your head.
- Make sure your legs are extended.
- Now slowly lift your upper leg for about 6 inches above the ground and make circles in the air for 20 repetitions.
- Bring the leg back to the resting position.
- To burn more fat, lift your legs with a more significant range of motion.
- Do it 20 times to lose your saddlebags.
* Curtsy Lunges- Stand erect with a hip-distance between your feet and arms relaxed on your sides.
- Form a semicircle with your right foot till it reaches the area behind the left foot.
- Make a lunge as deep as possible, with your knees hovering a couple of inches off the floor.
- Now slowly return to a standing position.
- Repeat this process for 15 times with each leg.
* Step-Ups- Take a small stepping stool of such a height that when you keep your foot on it, your calf and thigh should be perpendicular.
- For starters, stand with your back erect with both feet on the floor.
- Step up with your right foot and join your other foot, standing on the stool.
- Next, put your right foot down, followed by left coming back to the initial position.
- Repeat the same process at a faster pace.
- Do it 30 times. You can add variations once you get used to the exercise.