When you have excess of fat around your thighs and hips, it is known as saddlebags. Try to look at your hips from the back. If the skin is protruding outwards, these aren’t curves, but saddlebags. Your body can’t really eliminate this type of fat, so you’ll need to work on it especially in order to eliminate them. You must remember that it’s important to change your diet, but also do many exercises.
Here Are Some Of The Best Exercises That Will Help You Reduce Saddle Bag Fat:
1. Side Saddle Leg Lifts:
Be on one side. The legs should be extended, while you flex both of your feet. Put the top hand on the ground. It should be in front of the abs. The supporting arm should be positioned under the head. Keep the bottom leg extended during the whole time.
The energy should reach through the heels that are flexed. The top leg should be lifted up to 8 inches from the floor. Pulse a bit towards up 20 times. When the leg is at the highest point, try to use your heel to draw circles of 1 inch for 20 times.
Try to bend and then straighten the knee while the top leg is lifted. This should be repeated 20 times. The thigh shouldn’t be lowered. Try to lift more up and down for 20 times if you want to acquire a greater burn.
2. Frog Leg Lifts:
Begin with a plank. Use a Swiss ball beneath the hips and feet. Try to hover them above the ground.
Close the heels together while you bend the knees. The knees should point on the sides.
Use the hamstrings and butt to raise, but don’t extend your legs.
Use a bench or as step. The knees should be at a degree of 90 or more when the foot is on the bench.
Start with your right foot and step up 20 times. Then, use the left one and in the end stand with both of your feet on it.
Go back into the initial position with the right foot. Then, use the left and both of them in the end.
Do the same with the left leg in the beginning for 20 steps.
4. Single-Leg Hip Raise:
Lie on the back. Bend the right knee, while the left leg rests on the floor. It should be straight. Then, raise it to a degree of 45 and make sure it’s lined with the right thigh.
The arms should be on the floor, relaxing on the sides. Use the right heel to press in the floor while you raise the hips up and include the core muscles.
Make sure you form a straight line that goes from the shoulders to the thighs, foot and hips.
Make a pause of 2 seconds. Go back down. This should be repeated 15 times.
Switch to the other legs and repeat. Do 3 sets and don’t rest between them.
Take a look at this video:
5. Plank Booty Leg Lifts:
Use an exercise ball and lie on the belly. The hands should be walking out while the ball is under the shins.
Then, the hands should be under the shoulders.
Use the abs to draw the navel towards the spine. That will stabilize your body and straighten the spine.
Then, go up in the air with the left leg. Lower it towards the ball very slowly, but make sure it doesn’t touch the ball.
Make 3 sets of these with up to 12 repetitions using both of your legs.
6. Squat Step Using A Resistance Band:
This is an amazing move to tone your glutes and quads.
This should be a motion that will be done quickly, but you should control it for 60 seconds.
7. Side-Lying Leg Raises
Lie on one side. Put your head on the bottom arm.
Raise the upper leg very slowly and align your hips.
Decrease it slowly. Repeat this 15 times for every leg.
8. Squat with kick:
Stand with your legs at hip width apart.
Go down like you’re doing a squat.
Make sure your thighs are parallel to the ground.
While you’re standing, use the right leg and extend it.
Put it down while you’re going back into the squat position.
Do the same for the other leg and repeat it several times.