Saddlebags are a lovely term we use to describe the area of fat on the outer part of your upper thighs right below your hips. It kind of looks like the saddlebags being carried on a horse, hence the name.
Saddlebags are a common problem area for both men and women. They're not only unsightly, but they can make finding clothes that fit quite a challenge. In fact, getting rid of saddlebags is a very difficult thing to do but not impossible. And in today’s post, we will tell you the best exercises that will transform your saddlebags in just 3 weeks.
From Russian twists, sidekicks, squats, and grasshoppers to curtsy lunges and more, read till the end to learn about all of them.
#1 Strength Training:
Increasing overall muscle tissue is important if you want to lose your saddlebags. This is because muscle speeds up your resting metabolic rate and burns more calories than fat. It is recommended that you should do strength-training exercises on at least two days of the week. Use free weights and weight machines for resistance, or use soup cans, water-filled bottles, or your own body weight as an affordable alternative for a home workout. Perform up to three sets of eight to 12 repetitions. To avoid a plateau, increase the weight when the last repetition of each set is not challenging anymore.
What’s your favorite strength training exercise? Let us know quickly in the comments section below!
#2 Russian Twists:
Russian twists are an excellent exercise to incorporate into your workout routine if you are struggling with love handles and saddlebags. Russian twists will work your oblique muscles, and you don't need any equipment for this effective exercise. You will feel this exercise through the middle of your trunk, specifically deep in your sides. Sit on your sit bones as you lift your feet from the floor, keeping your knees bent. Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs. Reach your arms straight out in front, interlacing your fingers or clasping your hands together. Use your abdominals to twist to the right, then back to the center, and then to the left. This is 1 repetition. Do 2 to 3 sets of 8 to 16 repetitions.
#3 Weighted Side Bends:
Apart from targeting the saddlebags, weighted side bends will also make your sides burn in the best possible way. Try this exercise with a challenging but reasonable weight to tone your obliques and blast those love handles. All the flexion and contraction should come through your side and obliques. Choose a pair of weighted dumbbells, kettlebells, or plates you can lift with some strain. Stand with your feet hip-width apart, holding the weights down by your sides. Begin by bending sideways to your right, keeping the weight close to your body. Squeeze your oblique as you bend, and feel the stretch on your left side as you move the weight down toward the side of your knee. Pause, then return to the starting position. Next, bend to the left side. This completes one rep. Repeat this sequence for a total of 10 to 12 reps. Complete 3 sets.
#4 Side Kicks:
Inspired by traditional martial art moves, Side Kicks help to prevent your hips and glutes from becoming wide. It is also a great way to get rid of those stubborn saddlebags. Start on all fours with hands underneath your shoulders and knees under your hips. Keeping the knee bent 90 degrees, lift the right leg until it is parallel to the floor. Keep the right thigh still as you straighten your right knee, kicking your leg out to the side. Don't let the leg lower as you kick it. Bend the right knee back to 90 degrees, and then lower the leg. This completes one rep.
#5 Warrior Pose:
This pose strengthens your thighs, and butt to keep you balanced and aligned. This is an isometric exercise, meaning you hold still. However, even if you don’t move, you can feel your muscles engage and struggle to get stronger. Stand straight with your legs hip-distance apart and arms on your sides. Now, spread your legs wide apart. Turn your left foot out to face the left side of the mat. The other feet will turn inward to make a 45-degree angle. Twist your body to the left completely. Now go forward on your left knee making a 90-degree angle; make sure that your knee doesn't cross over the toe. Let the other leg stretch properly. Now go into a Namaste position, taking your arms up above your head, look up, arch your back a bit, and stretch. Hold for 10 seconds and repeat on the other side.
#6 Squats:
Squats can be really helpful for saddlebags. It won’t make your fat just disappear, but it will also help your butt look perky and toned. It will also speed up your resting metabolic rate. The faster your metabolism is, the faster your body will burn through the calories and you’ll be less likely to store fat. Stand facing forward with your chest up. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also hold your hands at chest level or place them behind your head. Bend at your knees and hips, sticking your butt out like you're sitting in an imaginary chair. Keep your chest lifted and your spine neutral, and do not let your lower back round. Squat down as low as you can, keeping your head and chest lifted. Keep your knees over your ankles and press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position. This is one rep. Start with three sets of 10 squats, and then add more reps as you get used to the motion. Focus on your form, and then worry about progressing.
#7 Curtsy Lunge:
#8 Grasshopper:
The grasshopper is a pilates move that targets and strengthens the glutes. This move tones and sculpts your posterior chain muscles lengthens the hamstrings, and helps prevent lower back pain and injuries. Lie facedown on the floor with your neck in alignment so that your forehead rests on your crossed arms. Brace your core muscles by contracting as if someone were about to punch you in your tummy. Contract your butt muscles, and lift your legs six to eight inches off the ground, keeping them separated. Bring your feet toward each other and press them together, squeezing with your butt and inner thigh muscles. Open your feet back to the starting position. That’s one rep. Repeat this movement, keeping your feet up, for a total of 20 reps. Rest for 30 seconds, then repeat two more times for a total of three sets.
#9 Side Plank Hip Abduction:
When doing this exercise, your outer thigh muscles pull your legs away from the center of the body. This plays an important role in keeping your knee and hip joints stable. Doing hip abductions not only helps to strengthen and sculpt those saddlebags, it also improves your balance and stability. Lie on your left side and place your forearm under you to support your body weight. Place your right hand on your hips. Then, place your right fist on your stomach and on your hips for balance. Now, raise your torso and hips up until your body is in a straight line and then raise your right leg in the air. Exhale during this portion of the exercise. Hold for 2 seconds. Then, lower your right leg until it’s on top of your left and lower your hips back down until your butt makes contact with the floor. Inhale during this portion of the exercise. Complete the desired number of reps. Then, switch to your right and do the same for the desired number of reps. Alternate both sides for reps.
#10 The Bridge Pose:
This particular exercise works on your glutes and your hamstring. It strengthens your hamstrings and will make the area below it stronger resulting in tighter saddlebags. Get on the ground with a yoga mat. Make an even adjustment of your legs and hips just to make yourself comfortable. Now lift your hips up from the ground. Hold your hips up for 5-10 seconds. Then release it back. Holding your hips in the air will bring constant pressure over that area and it will increase your blood flow. Do this bridge pose exercise for 3 sets for 12 repetitions each.
#11 Knee To Elbow Standing Crunches:
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Knee to elbow standing crunches help target the difficult fat that gathers in your love handles and saddlebags. When done correctly, you should feel this exercise on your sides. Standing with your hands behind your head with your elbows wide. Lift your right knee up as you twist to the right, pulling your abs toward your spine. Lower your right leg to complete one rep. Switch sides bringing your left knee up and twisting to the left.
Are saddlebags a problem for you? Which exercises would you prefer from the list? Let us know in the comments section below!
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.