Are you looking to get rid of Saddlebags? They are extra fat deposits in the upper thigh. This is common among women as a result of the presence of a large pelvis.
Also, the presence of estrogen in women activates the accumulation of plenty fats around their abdominal region as well and also the thigh area – This is especially a common occurrence in times of pregnancy.
Although it’s rather hard to get rid of, but change in diet, lifestyle, and daily activities can do the magic.
Tips and Exercises for Getting Rid Of Saddlebags
Adjust Your Diet
You are what you consume. While your body needs carbs, it’s better to incorporate healthy carbs rather than trans fats.
So, instead of going for a pastry or fries as a snack choice, consider eating these healthy options:
- Nuts and seeds
- Whole grains
- Sweet potatoes
Processed food and carbonated drinks also play a part in accumulating excess fat.
Fast food options are very convenient and can be tempting, but they aren’t the best for you if you are trying to get rid of saddlebags. Try recipes at home that focus on vegetables.
Adding protein to your diet can help your body burn more fat. To tune-up your protein consumption, you can incorporate fish, eggs, beans and lean meats.
Drinking water is very important and taking at least 2 liters of water aids not just your diet, but other health benefits.
Coupled with eating healthier diets, you can as well reduce saddlebags through daily activities.
Getting active and incorporating cardio into your daily activities can help to burn fat and burn calories.
Take a walk during your lunch break to burn some calories and strengthen your legs. Walk through the stairs rather than using the elevator.
If you’re not a fan of the gym, there are a lot of activities you can participate in to add some cardio in your daily routine.
Some cardio activities you can do include:
If you enjoy the gym, there are several exercises you can add to your workout to help you get rid of saddlebag fat.
Some helpful exercises to help you get rid of saddlebags include:
Exercise 1. Single Leg Hip Raise:
Start on the floor, on your back, with your right knee bent and left leg resting straight on the ground.
Keep your left leg straight; raise it to at least 45-degrees angle so that it is parallel to your right thigh.
Allow your arms to relax on the floor at your sides. Brace your core muscles, press your right heel into the ground, and lift your hips.
Your hips should end at the height that is a straight line from your shoulders at your hips, thighs, and foot. Hold for two seconds, then lower back to the ground.
Do this movement for a total of 15 reps and alternate your legs.
Exercise 2. Bent-knee Reverse Hip Raise
Lie with your face down on a bench so that the hipbones and your legs hang off and can move without obstruction.
Anchor onto the bench with your hands and arms, brace your core muscles, contract your butt, and lift both legs until they are in a parallel line with the ground.
Keep your head and neck aligned, resting it on the bench if necessary. Hold your legs in place, parallel to the ground,then bend your knees to straighten them – That’s one rep.
Do a total of 20 reps.
Exercise 3. Lying Glute Release
Start with your back on the floor, your knees bent, and feet flat.
Bend the right knee, and then twist it outward so that your right foot is on the top of the left thigh.
Keep your left knee bent, and then wrap your hands around the middle of your left thigh to pull your legs toward your chest.
You will feel a stretch in the outside of your right hip.
Once you are able to feel the stretch, next thing is to relax and then breathe – hold for 20 seconds. Release, then repeat on the other side.
The stretch should be done twice on every side.
Exercise 4. Prone Hip Extension
Using a bench, lie face-down so that your legs can hang off the edge of the bench.
You should feel your hipbones on the bench, but feel free to hinge at your hips.
Keep your neck in alignment along with your back and spine, and brace your core muscles.
Anchor yourself down by holding onto the bench.
Squeeze your glutes and raise your legs at the same time, permitting them to separate to slightly wider than your hips.
Lift as high as possible to urge a powerful contraction in your butt, however not as high that you simply feel the abundant effort in your lower back.
Continue squeezing your glute muscles to hold at the top for a full two seconds.
Release both legs down to the floor briefly.
That’s one rep. You can then contract and raise your legs once more, moving through the exercise for a complete of twenty reps.
Exercise 5. Squats
Stand with your feet slightly apart (more than the shoulder-width distance).
Keep your core engaged and shoulders relaxed. Extend your arms in front of you.
Flex your arms and then bring them up to your chest.
Then from the starting position, you can flex your knees before going down as if you are going to sit on a chair.
Make sure to set your knees behind your toes.
Hold for a second and then come up.
Start with 10 reps. You can go on to do 2 sets of 10 reps, 3 sets of 10 reps, or 1 set of 20 reps. So as not to over push the body and cause injury to the muscles.
When performing these exercises, add some cardio to boost your workout. Regular cardio for 30 minutes a day can help you get rid of saddlebags. While exercises and weight training can help to tone your muscles also keep up with the diet.