8 Exercises To Get Rid of Saddlebags

Saddlebags refer to localized pockets of fat that tend to accumulate on the outer thighs, situated just beneath the buttocks. This region, being less developed, is susceptible to fat deposition, creating a visual resemblance to the saddlebags often seen hanging on a horse's back. Comparable to how belly fat is a challenge for men, saddlebags pose a similar challenge for women in terms of elimination.

Gaining insight into the causes of saddlebags can provide valuable information on how to effectively address and reduce them. So, continue reading!

Saddlebags can develop due to various factors. Genetics may exert an influence on the distribution of lower body fat, so if your mother or grandmother had saddlebags, there's a likelihood that you may have them as well. Additionally, a sedentary lifestyle, stress, and unhealthy eating habits can contribute to weight gain and the accumulation of fat in various body areas.

Research also suggests that women experience an increase in fat levels around the buttocks, hips, and thighs as they age. Therefore, it's not uncommon to notice weight gain in these areas as you grow older.

Pregnancy is another factor that can contribute to the development of saddlebags. The body undergoes numerous changes during pregnancy, which can lead to weight gain in the hip and thigh regions.

Although saddlebags can be quite stubborn, there are numerous methods available to address and reduce them. We will explore these approaches in the following section.

# Change Your Diet Plan

Implementing dietary adjustments can significantly contribute to diminishing saddlebags while simultaneously enhancing your overall well-being. You can adhere to these uncomplicated guidelines:

- Incorporate a diet abundant in fresh fruits and vegetables.

- Refrain from consuming processed foods.

- Restrict your alcohol intake.

- Opt for lean sources of protein, such as fish, poultry, and legumes.

- Choose complex carbohydrates like quinoa, brown rice, and multigrain bread.

# Get More Active

Along with a healthy diet, keeping yourself physically active can help reduce those saddlebags. If a trip to the gym is not your idea of exercise, there are plenty of other options out there. Swimming, dancing, jogging, yoga, or walking can help burn those calories, strengthen the muscles in your thighs and legs, and improve your overall fitness levels.

# Squats

Squats are a type of exercise that doesn't necessitate any equipment and is relatively simple to perform. When executed with proper form, they engage multiple muscle groups and can be beneficial for fat loss and supporting weight management.

Here's how to perform them correctly:

- Stand with your feet at shoulder-width distance, and let your arms hang naturally by your sides.

- Maintain a strong core and an upright chest, then initiate the movement by pushing your hips back while bending your knees. Be mindful to prevent your knees from collapsing inward.

- Pause for 2 to 3 seconds when your thighs reach a position parallel to the floor.

- Return to the initial standing position.

- For remarkable results, consider repeating this exercise in sets of 20 repetitions for three sets daily!

# Single-Leg Hip Raise

This exercise focuses on your hamstring muscles and helps fortify your hips, buttocks, and abdominal muscles.

Follow these steps:

- Lie on your back with your right knee bent and your right foot resting flat on the floor.

- Elevate your left leg until it aligns with your right thigh.

- Raise your hips while keeping your left leg elevated.

- Pause momentarily, and then gently lower your body back to the initial position.

- Transition to your right leg and repeat the same sequence.

- Perform 12 repetitions for each leg.

# Mountain Climbers

These exercises are widely regarded as some of the most effective cardio workouts to help you maintain your fitness.

Follow these steps:

- Begin with both hands and knees on the floor.

- Position your right foot near your right hand while extending your left leg backward.

- Swiftly switch your legs while keeping your arms stationary.

- You can perform this exercise in sets of 10 repetitions.

# Burpees

Burpees are a demanding but highly efficient exercise for individuals aiming to reduce saddlebags.

Here are the steps:

- Begin by standing with your feet at shoulder-width distance.

- Lower yourself into a squat position, ensuring your back remains straight, and place your hands on the floor between your feet.

- Transfer your body weight onto your hands, kicking your feet back to assume a push-up position on your hands and toes.

- Perform one push-up before swiftly returning to your feet and reverting to the initial position.

- Powerfully push up from this stance and jump while extending your arms above your head.

- Consider completing 3-4 sets of 10 burpees daily for effective results.

# Fire Hydrants

This exercise is highly effective for sculpting your buttocks and the outer thighs, enhancing hip stability, and reducing the appearance of cellulite.

Follow these steps:

- Begin by assuming an all-fours position on your exercise mat. Ensure that your wrists are directly beneath your shoulders, and your hips are positioned over your knees.

- While maintaining a bent knee, lift your right leg out to the side, raising it until your thigh is parallel to the floor. Stop when your thigh reaches hip level, all while keeping your pelvis steady.

- Maintain this position for 2 seconds, then gently lower your leg back to the starting point.

- Complete 15 repetitions with your right leg before transitioning to your left leg.

# Barbell Squats

This exercise primarily focuses on the hamstrings, glutes, quadriceps, and lower back muscles.

Here are the steps:

- Stand with your feet at a shoulder-width distance and position a barbell on a squat rack at chest height.

- Place the barbell on your upper back, just below the base of your neck, ensuring it's not resting directly on your spine.

- Hold the barbell with a grip wider than shoulder-width, with your palms facing forward.

- Bend your knees and hips, descending as if you're sitting back into a chair.

- Maintain a straight back and keep your chest upright as you lower yourself.

- Lower your body until your thighs are parallel to the ground.

- Push through your heels to straighten your legs while exhaling.

- Aim for 3–4 sets of 8–12 repetitions, depending on your fitness level.