6 Tips To Reduce Saddlebags Fat At Home With Simple Exercise

For many people, it can be a pain to get rid of. Especially when you feel like you’re already in comfortable shape. But if you’re up for the challenge, let’s talk about 7 ways you can lose your saddlebag fat.

What Are Saddlebag?

Saddlebag fat is an underdeveloped area between your thighs and your glutes.

What Causes Saddlebag?

Saddlebags may develop because of a host of factors. Genetics may play a role in lower body fat distribution. If your mother or grandmother had saddlebags, chances are you may have them too. Lack of movement, stress, and poor eating practices also cause weight gain and increase of fat in different areas of your body.

Research also shows that advancing age in women has been connected with higher levels of fat in the buttocks, hips, and thighs. So, don’t be shocked if you gain excess weight around your buttocks and thighs as you age. Pregnancy may be another factor that can contribute to saddlebags. As your body goes through multiple changes, you may gain weight in the hip and thigh areas.

We’re not just talking about that, we’re discussing all of that and much more! Side Planking Warning: this workout is anything but simple. For those of you who haven’t heard of planking, it is an exercise meant to strengthen your abdominal muscles, exercise to reduce bum size, back and shoulders.

Top 14 Exercises For Getting Rid Of Saddlebags:

Losing saddlebag fat can be a challenging task, especially for busy moms who have limited time and prefer exercising at home. However, with consistency and the right approach towards fitness, it is possible to get rid of saddlebags.

Below are few tips and exercises to help you target those stubborn saddlebags:

1. Side planking, on the other hand, is meant to strengthen your outer thighs as well as help improve your balance. And seriously, it does wonders on your midsection. When you are doing the side plank hip abduction, you need to lie on your side with your top leg extended and bottom leg bent back. Slowly elevate your upper leg into the air and lower it back down, repeating this exercise a few reps over before switching to the other sides. It looks difficult to do but try it. This could be one of the best exercises for getting rid of that annoying saddlebag.

2. Grasshopper Beats: If you’re not a fitness freak, you may find this name a little strange. Grasshopper beats are an exercise in which you lie face down on a mat. In this variation, you need to spread your legs until hip-width is apart. Lift your legs 2 to 6 inches above the ground and bring your feet back in. Again spread your feet back out and repeat this exercise for at least 20 reps. It is recommended that after each set you need to take a 30second rest, and then repeat this same exercise for three more sets. If you are unable to do 20 reps in one set, don’t hesitate to still do the exercise. Try your hard to eventually workout your way up to 20. The harder you work, the better the results. Not to mention your saddlebags will be retreating.

3. Squats: This is one you have to be at least familiar with. Squats are certainly among the more popular workouts, especially for those looking to improve their legs and midsection. Now don’t be confused, we’re not asking you to lift a giant barbell over your shoulders. This is something a little simpler. Squats are a basic standing exercise in which you lower your hips to stand back up soon after to bend. This motion is then repeated a number of times. The recommended number of squats is ten in a row for three sets. This workout will exercise your glutes, quads and hamstrings. Squats are an extremely easy activity, which unlike many other workouts, can actually be done every day. When you are doing squats make sure that you are not having any sort of issues like knees pain, lower back pain and hips pain. These body joints can be negatively affected over a period of time.

4. Bridges: This may be another exercise that you’re unfamiliar with, so let’s give you a crash course. The bridge position is used to work your glutes and hamstring muscles, while also enhancing your abs and lower back. It involves lying face up on the floor, knees bent and feet flat. Lifting your hips upward, be sure to squeeze those glutes as hard as you can while keeping your abs drawn in. Also, another big tip that we’ve missed. DON’T FORGET TO BREATH! After holding this position for a few seconds, lower yourself back down to ground position, rest and repeat. When done correctly, bridging will certainly give your midsection the challenge it’s been waiting for. As for your saddlebags, they will definitely be feeling the burn!

5. Curtsy Lunges: Now again, this one you might be unfamiliar with, but believe us when we say that it’s another tough workout on your glutes. This is the best workout to stabilize your hips and improve your body balance. Standing with your feet at hip distance, place one foot in front of the other. From here, lunge down as low as you can. Ideally, you want your knee to be only a couple inches from the floor. After a few seconds in this position, slowly rise back to your original stance and take a rest. Again, it’s crucial that you remember to breath. When you are ready for another go, switch positions to the other foot and lunge away once again, this time working your opposite side.

6. Side Lunges: Side lunges are an incredible activity for your glutes, hamstrings and quads. Standing up straight with your feet once again -at hip distance, place one foot in front of the other. When you’re comfortable, bend your knees into a kneeling position, holding it like this for… you guessed it… Several seconds. When you’re ready to give in, rise back to the original position. This workout will certainly make you a force to be reckoned with for your saddlebags.

7. Cardiovascular Exercises: Take part in activities that will get your heart rate up, like running, jogging or walking. These workouts help to burn calories and aid in general fat loss, which includes the outer thighs’ saddlebag region.
8.  Leg Movements: Include exercises that target your inner thighs and outer thighs into your routine of exercise at home. Squats, lunges, and side-leg lifts are effective exercises for strengthening and toning the muscles in the hips and thighs. They can be included in a 30-minute workout plan.
9. Resistance Training: Include strength training exercises into your routine to increase lean muscles in your legs. This will boost your metabolism and make your lower body look better by tightening loose skin in the saddlebag area.
10. High Intensity Interval Training (HIIT): Consider including HIIT exercises in your daily routine because they provide the most intense workouts with short recovery times. The HIIT method has been proven effective for busy moms in burning calories and enhancing general fitness levels in women.
11. Diet: Alongside workouts, keep a balanced diet of foods high in nutrients while avoiding sugary drinks and processed snacks. Keep a deficit in calories to aid weight loss but not compromise vital nutrition and get rid of saddlebags without exercise.
12. Hydration: Ensure you are hydrated throughout the day, as it improves digestion, decreases the amount of water retained, and helps to improve overall health.
13. Quality Sleep: Getting enough time to sleep allows your body to recuperate efficiently, but it also plays an important role in weight control and hormone regulation, which affect the formation of saddlebag fat.
14.  Maintaining consistency and patience: Be aware that losing weight takes time. Therefore be consistent with your exercise routine and healthy lifestyle to witness slow progress over months or weeks.

Above 14 Exercises For Saddlebags to Lose Outer Thigh Fat

Get Rid Of Saddlebags With Simple Diet and Exercise.

Sometimes, your schedule is way too busy. We may not always have the time to stop everything and exercise. This is why it’s always good to maintain healthy diet. This means no processed fats or fast food, especially if you’re trying to get rid of your saddlebag.

All of the junk we eat takes its toll on our mid-section, eventually turning into excess fat. So, what foods do I consume when I’m on my mission? Well start with any fruit or vegetable.

Nuts are also great. You may also want to look into switching to whole grain products, as well as potatoes.

Try your best to cut anything with excess sodium, sugar, cholesterol and saturated fat. Too many chips, hamburgers and pizza slices will only make your saddlebag region more miserable. It doesn’t matter how hard they are to resist.

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