Fitness

5 Exercises To Lose Those Saddlebags For Good

May 10, 2017 //

Many women struggle with toning the upper-thigh and hip area, a.k.a, the dreaded “saddlebags.”

Though saddlebags are a common problem, with the right diet and exercise regime — and a few targeted moves — you can sculpt a long, lean figure and a backside to be proud of.

Try incorporating these saddlebag-fighting moves into your current exercise regime, or follow the reps and sets for a complete booty, hip and thigh workout.

1. Outer Thigh Lifts

  • When you’re doing this exercise, you want to be lying down on one side and lifting one leg up and down.
  • Depending on your ability and fitness level, you can either stabilize yourself on your elbow or straighten out your arm into a side plank while you lift your leg.
  • You want to make sure your core is tight during this exercise and that your hip doesn’t start to slink down to the ground.
  • Your spine should always be straight.
  • If your form is ever compromised, make sure you correct yourself to prevent from injuring yourself.
  • Do three sets of 20 reps on each leg.

2. Mountain Climbers

Mountain climbers are great to target the hip and thigh and core area.

  • You want to start this exercise by positioning yourself in a push-up position with your toes pointed toward the floor and your hands should be slightly above your shoulders.
  • Once you’re in this position, bring one knee up toward your chest and onto the floor with your opposite leg maintained in a straight position and your heel up.
  • Switch legs repeatedly while keeping your core tight and your butt down.
  • Perform this exercise for a minute, for three sets.

3. Single-Leg Hip Raises

You’ll most likely want to use a mat for this move.

  • First, lie down on your back with one knee bent at a 45-degree angle and the opposite leg resting straight on the floor.
  • Next, while you keep one leg straight on the floor, you’ll want to raise the other leg at a 45-degree angle while keeping it straight.
  • Once your legs are properly positioned, the next step is to raise your hips off of the ground high enough to be in line with your shoulders.
  • You want to keep your hips raised momentarily while contracting your core and then lower your hips back down to complete one rep.
  • Do three sets of 20 for each leg.

4. Sumo Squats

Squats are a great exercise, and you can tailor this move to be even more challenging if you’d like.

  • First, position yourself so you have a wide stance with your toes slightly pointed outward.
  • Next, bend down while keeping your knees behind your toes and your back straight and complete the rep by straightening your legs.
  • If you want to modify this exercise, pulsate for 10 seconds in the squat position and then straighten your legs.
  • Do three sets of 20.

5. Prone Hip Extension

You’ll need an exercise bench for this move.

  • First, lie face down on the bench with your legs hanging off of the end of the bench.
  • While holding yourself down on the bench, squeeze your glutes and lift your legs up slightly wider than your hips while keeping your core tight and your back straight,
  • You want to lift your legs as high as possible while squeezing your glutes tight.
  • Hold that position and then move your legs down to the floor for several reps.
  • Do three sets of 20 for each leg.

In order to see the best benefits from these exercises, proper nutrition is key. Just like any other exercise routine, making sure you eat properly will help you tone your body and get rid of those problem areas more easily.

 

 

Emily Capdevielle

I am currently a features contributor for Fitness Republic focusing on health and fitness topics to help improve your daily life! My expertise is honed by my own fitness journey and love for running. As a half-marathoner, you can say that I'm only half crazy. I majored in journalism at Columbia College Chicago and currently live in the Chicagoland area.

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