Exercises Ideas,  Health and Fitness,  Weight loss

8 Simple Exercises to Lose Saddlebags on Thighs

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. Clam shells 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 Leg Raises:

How to Do:

  • Stand up straight, directly behind a table or chair, feet slightly apart.
  • Hold onto the table to help keep your balance. Take 3 seconds to lift your right leg out to the side.
  • Take 3 seconds to lower your leg back to the starting position.
  • Repeat with your left leg. The side leg raise strengthens muscles at the side of the hips and thighs.
  • You can use ankle weights or cable to add some weight for progression.

4. Squat with Kick:

How to Do:

  • Stand with your feet about shoulder-width apart. Kick your right foot in front of your body.
  • Then, bring your foot back on the floor and get into a squat position.
  • Complete a squat and return to your starting position.
  • Repeat this exercise 15 times on the right side of the body before switching to the left side.
  • The squat-with-kick exercise targets your hip area.

5. Side Lunges:

Side lunges work your hamstrings, hip abductors, quads and glutes.

How to Do:

  • Start by standing with your feet hip-distance apart while your arms are extended in front of you.
  • Step out on one side while bending your knee into a squatting pose.
  • Ensure that your spine is straightened to create a line from your neck to your tailbone.
  • Move back to the standing position and alternate with the other side.
  • Repeat for 10 times per set on each leg and aim for 3 sets.

6. Sumo Squats:

How to Do:

  • Sumo squats will work your butt and help tone your lower half.
  • Stand with your legs shoulder width apart. Slowly bend your knees, lowering your body.
  • Stop when your legs are parallel to the floor. Go back to the starting position, by straightening your legs.
  • Perform 3 sets of 15 repetitions.

7. Static Lunges:

How to Do:

  • Stand in a split stance with the right foot forward and the left leg back.
  • The feet should be about 2 to 3 feet apart, depending on your leg length.
  • The split stance will require balance, so hold onto a wall or chair if you feel wobbly.
  • Before you lunge, make sure your torso is straight and that you’re up on the back toe.
  • Bend the knees and lower the body down until the back knee is a few inches from the floor.
  • At the bottom of the movement, the front thigh should be parallel to the floor and the back knee should point toward the floor.
  • Keep the weight evenly distributed between both legs and push back up, keeping the weight in the heel of the front foot
  • Repeat for all reps before switching sides.

8. Single-Leg Circle:

How to Do:

  • Lie on the mat with your arms by your sides and your palms facing down.
  • Raise your left leg toward the ceiling, and rotate it slightly outward.
  • Inhale, and trace a circle on the ceiling with your left leg. Moving your whole leg, but keeping your hips still.
  • Trace the circle 5 times in a clockwise direction and then 5 times in anti-clockwise direction.
  • Switch legs and repeat 5 times.

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