How To Get Rid Of Saddlebags In 3 Steps
Gaining weight, losing weight and yo-yo dieting can lead to the dreaded saddlebags that every woman hates. There are exercises to get rid of saddlebags, but it takes the right mix of exercise, diet and hard work for you to see lasting results.
Before I delve into getting rid of saddlebags, I want to explain exactly what it is.
What Are Saddlebags?
Saddlebags are defined as excess fat around the hips and thighs. It’s hard to describe saddlebags, but the easiest way to do it is:
- Look at your hips from the back.
- Note the area below the hips and right under the butt cheeks.
This is the area where saddlebags will be found. If the skin or fat protrudes outward, these are saddlebags – not curves.
Unfortunately, this is a hard area of the body to get rid of fat, so it will take a lot of work on your part to actually start seeing results fast. If you want to get rid of saddlebags fast, it’s important to change your diet – more on that soon.
If you’re a pear shape, this means you have saddlebags – extra deposits of fat that love your butt and hips.
Diet Before Exercises
Exercise is the way to see results faster, but you won’t see results without a proper diet. If you’re eating pasta 5 times a week with that delicious cheese and sauce, you’ll find that those 500 calorie meals have a sneaky way of adding to your saddlebags.
Do you want to know how to get rid of saddlebags and cellulite?
Start first by changing your diet. This will allow you to keep off excess weight and start seeing results faster. Once your diet is appropriate – we’ll talk about that soon – you will then need to follow the right exercises that tighten and tone your butt and hips. It’s easy to do, yet hard to get started and stay motivated.
A proper diet should consist of:
- Fewer simple carbs (pastas). Complex cards, such as oatmeal and potatoes are still great.
- Lean meats. Turkey, chicken and salmon are very low on fat and high on healthy proteins.
- Healthy fats. Avocadoes and healthy fats are needed for nutrient absorption.
You know those sodas and lattes you just love to drink? They should be eliminated from your diet, or at least kept to a minimum. The average 8 ounce can of soda is 100 calories with most of it being sugar. Do you know where this sugar goes? Right to your butt and thighs! Instead, tea and water need to be your best friends.
No fast food and no high calorie meals that you can prep in 2 minutes in the microwave.
If you’re trying to lose weight, I recommend following a diet that follows macronutrients. This will allow you to eat a more flexible diet while still maintaining your calorie consumption and seeing results.
Read more about why women store body fat in these hard-to-target areas on .
3 Exercises to Get Rid of Saddlebags
There are numerous exercises to target the excess skin on the butt, thighs and hips. Naked Beauty, a program designed specifically to target cellulite, has numerous exercises to get rid of saddlebags on thighs and other problem areas.
Let’s take a look at 3 exercises to get you started today.
Single-Leg Hip Extensions
I have a love-hate relationship with this exercise. It’s one that is so effective, yet so difficult and challenging. The great part is that this exercise will really target your butt, but it also targets the hips and stomach.
Doing this exercise is simple:
- Lay flat on you back with your hands down to the side, facing your feet.
- Bring one knee up (leg still on the floor) so your heel is digging into the ground.
- Using your butt and your heel, push up into a one-legged bridge.
- Keep the other leg straight and in the air so that it is parallel with your opposing knee.
- Hold for 2 – 5 seconds.
Your glutes are what will help you push your hips into the air. The raised leg will be using the lower abdomens and various hip muscles to stay straight and controlled. It’s recommended that you do this exercise in reps of 8 to 10.
What is a natural squat? This is like a normal squat, but you’ll be going down all the way to the ground, so your calves touch your hamstrings. This is a complex exercise because it works your thighs, hips and butt all in one great motion.
Note: If you can’t go all the way down or have knee issues, try going to a 90 degree angle where you’re in a seated position.
Getting started is simple:
- Stand with your feet should-width apart.
- Feet should be slightly pointed out to the side.
- Slowly squat down as far as possible.
- Keep your hands grasped together in front of you.
- Slowly rise back to a full standing position.
You will want to do 8 to 10 squats per set. If you have mobility issues, you can do wall squats that are essentially the same, but your back will be against the wall when you perform the movement.
This is the best exercise to get rid of saddlebags in all problem areas.
Lunges with a Touchdown
You knew it was coming. Lunges are a great exercise that everyone hates, but is so good for you – and your saddlebags. This exercise works your quads, thighs, hips, butt and calves. Let’s get started:
- Stand with both feet even.
- Step one foot forward, bending at the knee.
- Reach for the floor with your opposing hand.
When in this position, your front leg is bent at the knee and your back leg is bent, so the back knee is almost touching the ground. You can then walk like this and do 10 reps on each leg. Straighten up slowly to complete the motion and return, so both of your feet are right next to each other. Find out how to kill your saddle bags at home with the Naked Beauty (Truth About Cellulite) program.