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Frustrated by outer thigh fat deposits? You’re not alone. Many seek exercises to target this area. While spot reduction is a myth, exercises that strengthen hips, glutes, and thighs can improve overall tone and body composition. Let’s explore effective movements backed by research to help you achieve your fitness goals.
What are Saddlebags?
Saddlebags refer to stubborn fat deposits on your outer thighs, like mini saddlebags! They can make your figure more pear-shaped. Don’t worry, these are common, and with a healthy diet and exercises that target your glutes and thighs, you can transform your look! Ready to ditch the saddlebags and embrace your confident curves? Let’s get started!
What Causes Saddlebags?
- Body fat distribution: Women naturally store more fat in their hips and thighs compared to men(1).
- Hormones: Estrogen plays a role in fat storage around the thighs, especially during puberty and pregnancy(2).
- Muscle weakness: Underdeveloped glutes and hamstrings can contribute to a sagging appearance in the outer thigh area.
- Diet and exercise: Excess calorie intake and lack of physical activity can lead to overall weight gain, including saddlebags (3).
6 Best Moves to Lose Saddlebags
1. Side Lying Leg Lifts
How to do:
- Slowly lie down on your right side while keeping the body straight.
- Ensure the left foot is directly above the right one then coil your right arm at the elbow to support the head.
- Slowly lift the left leg up to a maximum height possible then lower it back.
- Increase the pace of lifting it up and down then shift the lying position to the left and do the same.
How it Benefits: It targets the inner muscles of the thighs thereby toning them.
[ Read: Exercises to Reduce Belly Fat ]
2. Squats
How to do:
- Stand upright and spread the legs slightly more than the body width.
- Interlock the fingers and position the arms at the chest, in a prayer pose.
- Begin lowering your body down slowly and rest when the butts have aligned with the knees.
- Start moving up again and continue with the ups and down movement until you feel the legs and thighs heating up.
How it Benefits: Strengthens the tailbone. Tightens the thighs and hips.
[ Read: Best Exercises to Lose Weight ]
3. Side Lunges
How to do:
- Stand still then hold each side of the waist with your hands tightly.
- Let the left foot spread out to the left to about 60and bend the right foot at knees.
- Keep the oblique muscles tight then begin pushing the body towards the lunged foot.
- Maintain this posture for a while then repeat the same with the right foot lunging.
How it Benefits:
- Stretches the inner thighs and hips muscles.
- Squeezes the thighs and butts, therefore, cutting deposited fats.
[ Read: Best Inner Thigh Exercises ]
4. Step-Ups
How to do:
- Set a squarely shaped raised platform at the knees height and relax your body.
- Let the left foot to step on the platform and ensure the thighs and the foot are perpendicular to each other.
- Lift the body up using the left leg up above the platform ensuring the right foot doesn’t step on it but rather suspended in free air.
- Engage the arms to offer extra support as you rest at this position.
How it Benefits: Tones the thighs while building strength for the feet.
[ Read: Best Ab Workouts for Women ]
5. Bridge
How to do:
- Lie flat on a level surface with your back.
- Straighten the arms and lie them parallel on each side of the body.
- Bend the knees then move your legs some inches away from the butt to attain a bridge pose.
- Keep the head down to the floor and push the hips until the belly aligns with the chest and the thighs.
How it Benefits: It tones the back thighs muscles and flattens the tummy.
[ Read: Best Exercises to Get Rid of Flabby Arms ]
6. Planks
How to do:
Get on the traditional plank pose with both the lower arms and the toes on the floor. Position the elbows right under the shoulders then begin lifting the body up until it straightens out from the toes to the head. Maintain this posture for 45 seconds then fall back.
How it Benefits: Strengthens the arms and boosts blood circulation in the body.
It’s advisable to have these exercises regardless of whether you have saddlebags or not in order to avoid obesity and keep your body physically active.
Can you lose saddlebags with diet?
While spot-reducing fat isn’t possible, a healthy diet can help with overall weight loss and improve the appearance of saddlebags. Here’s what to focus on:
- Ditch the processed stuff: Processed foods are often loaded with unhealthy fats, sugar, and calories.Opt for fresh fruits, veggies, and whole grains instead (4).
- Lean protein power: Protein keeps you feeling fuller for longer and helps build muscle, which can boost your metabolism.Think chicken, fish, beans, and lentils(5).
- Healthy fats are your friend: Don’t fear all fats! Healthy fats like those found in avocado, nuts, and olive oil can keep you satisfied and support overall health(6).
Remember!!Consistency is key! By making small, sustainable changes to your diet, you can see a difference in your saddlebags and your overall health.
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