9 Simple Exercises to Get Rid of Saddlebags for Women
Saddlebags are often mistaken with normal fat build that occurs in fat women. So, foremost we need to know what exactly do saddlebags mean and how do we identify them?
Saddlebags build up on sides of your upper thighs, thereby adding to overall broadness of the pelvic region. If ignored first, these continue to grow and tighten like any other muscle in the body. It is then, that these get tough to get rid of.
However, the good part of this story is, working out regularly, especially with the exercises meant for the glutes, lower abdomen and pelvic region, these saddlebags can be gotten rid of.
A point to remember is that these will not disappear overnight, nor will promises be made for a toned figure within 10-15 days; but a continued effort will pay off, saying goodbyes to saddlebags forever.
Exercises To Get Rid Of Saddlebags:
Here we provide some best exercises that effectively burn saddlebags fat.
1. Step Ups:
This is a very common technique to put your lower body back in shape. Thigh, butt and knees are benefited along with direct attack on saddlebags through this exercise routine.
- Look for a heavy stool or block of such height that when you keep a foot on it, the calf and thigh is perpendicular.
- To begin, stand with your back straight with both feet on the floor.
- Carefully take a step up with your right foot and join the other one, standing tall on the block.
- Now, put your right foot down first; left follows, bringing you back to initial position.
Repeat the series at least -30 times. Variations can be added once the routine is continued for at-least 2 weeks. Make sure of wearing shoes to prevent injury on the toes while performing the exercise.
2. Hip Dip on Side Plank:
A little tough for the beginners, but side planks combined with hip dips are a good combination to see positive results on the saddlebags.
- Lie on your side. Taking support of the elbow (keeping the hips on the floor), raise your upper body at about 30 degrees off the floor.
- Now slowly, with the support of the elbow and feet, lift the hips off the floor.
- Make sure the entire body is in line at 30 degrees.
- Hold for 5 seconds before bringing the hips down. Repeat.
Perform the routine on the other side as well. Do this regime for 4-6 weeks regularly and change will be evident. This also strengthens the limbs and tones thigh muscles.
3. Sumo Squats:
Known by a more feminine name plie squats. The exercise has direct focus on the butt and thighs. It also strengthens knee and ankle joints at the same time. Sumo squats is not advisable for those with major back issues.
- Stand straight with legs shoulder-length apart, toes slight outward and back straight.
- Bend till knees and ankles are in a straight line.
- Try making a 90 degree on the in-sides of the knees with your thighs and calf.
- Hold the position for 5- seconds before standing back. This completes a single round.
- Minimum 20 rounds need to be performed to make a routine. And three routines should be done with a -3 minute gap.
Sumo squats are effective for those looking for a lower body exercise. It is a complete package for shapely legs and butt. Problems like chronic leg pain and knee joint problems vanish in no time with this exercise.
4. Donkey Kick:
Donkey kick is appropriate for shagginess that is tough to get rid of and has been there for a while on your body. It is advisable that the exercise be performed on a yoga mat to avoid excessive strain on the knees.
- Get down on all fours, maintaining a straight back.
- Starting with the left leg: keep it bent while you extend it backward.
- The target is to have your foot parallel to the ceiling.
- Hold in position and count to ten before bringing it back to initial position.
- Repeat with the right leg for about 15 times before performing with equal number of times with the other leg.
Maintaining proper posture is the key to having visible results with this routine. Remember not to overstretch at one go. Gradually increase the stretching capacity to avoid muscle tear.
5. Side Kicks:
Inspired by traditional martial art moves, side-kicks are good to prevent your body from becoming wide; especially the hips and glutes.
- Get down on all fours ensuring the hands and shoulders and knees and hips are in straight line.
- With the thigh straight, lift your right knee out on the side and kick on the side.
- The target is to get the leg parallel to the floor. Hold in position and count 2.
- Bring it back in position by first folding the leg at the knee and back it inside.
- Repeat the process at least 15 times with right leg before switching to the left one. This completes one routine.
At least 3 such routines need to be done with an interval of 3 minutes. Challenges can be added to the routine by adding weights on the legs or using tension elastics on your ankles.
6. Jump Squats:
An added bonus with jump squats is that it helps burn calories and tones lower body simultaneously.
- Start with a squat position with the upper body bent a little at the front and hands straight at the side, angled towards the back.
- Now with full force, jump with the aim of touching the ceiling with the hands high up.
- Land back – maintaining the squat position.
- Do at least 30 such jumps to start with. Increase the number and pace after 2-3 weeks.
Those with a weak back should take special care about the initial and final position while performing. Since the heart rate increases with jumping, it is a good cardio work out as well.
7. Booty Kick:
A few exercises and be done anywhere, anytime. Booty kicks is one of those. It aims at butt shaping and fat reduction at the lower abdomen.
- With hands on your hips, stand with your feet shoulder length apart.
- Balancing with all the strength on the left leg, kick the right leg backward without bending your knees.
- The target is to stretch the leg backward as much as you can without bending too much at front.
- Now bring the leg back to the start position, but without touching the ground, hit backward again.
- Repeat at least 10-15 times before switching the leg. This will complete one set.
Minimum 4 sets need to be completed at 2 minutes interval. Increase the numbers with time.
8. Superman Posture:
Superman posture is an excellent exercise to tone your lower body and strengthen the shoulder. The added benefit of this posture is, that since you are lying on the tummy, abdomen toning occurs naturally.
- On a yoga mat lie flat on your belly with hands raised straight over your head.
- Make sure that knees are not bent and the toes are pointed.
- Now at the count of three, take a deep breath in and lift your hands and legs simultaneously, maintaining the straightness.
- Hold this pose and count to ten. Now breathe out and return to normal lying position.
Counting to ten might not be possible initially, so start with five, and increase the count.
You can also increase the level of difficulty with more challenging variations once you get your basic superman pose right.
9. Clam Series:
The moves of the clam series are done to tone up the upper outer thigh which is the hub of saddlebags.
- Lie on your side and bring the knees and hips to 45 degrees.
- Keep the top pelvis away from your head to bring the bottom pelvis off the floor. This position needs to be maintained for the entire exercise.
- For the lift, lift your top knee up keeping the heels together and then bring it down without moving the pelvis in the process.
- Continue the moves till you feel the effect on the lower glutes.
- Repeat on the other side.
There are other variations of clams that can be done over time. The best part is that these can be performed anytime anywhere and even while watching your favorites on the television.
Lower body is a sensitive region. To avoid injuries begin with basics and then move to more challenging exercises. The key to keeping your body healthy also lies in what you eat. Working out without proper food habits will be a waste of time and energy. So watch out for healthy eating habits at regular intervals to get maximum benefit of any form of exercise you perform.