Exercise for reduce saddlebag fat
Saddlebag is extra fat deposits on your outer thighs just on the side of your buttocks (don’t confuse with curvy hips that are a healthy-looking and beautiful part of woman body). While these fats can be easy to gain, but it can be quite difficult to reduce. When gaining weight, extra fat may be deposited to thighs. Women, in particular, gain weight that tends to accumulate on the thighs, butt, and hips.
What is the reason for saddlebag fat?
There are so many reasons for saddlebag fat. This fat is found on more women than men because women have a larger pelvis. In addition, estrogen in women triggers the accumulation of fat around the abdominal region along with the thigh area. This is more common during pregnancy.
The other reason why you store fat on any part of your body (not only on the butt) is a calorie
Poor unhealthy diet and lack of physical activity are also the cause for saddlebag fat. If you are sitting the whole day and don’t move much your blood circulation becomes slow that often leads to cellulite and saddlebags.
How to get rid of saddlebags?
Though it takes time to get rid of saddlebags if you taking into consideration the main reasons of saddlebag fat you can create a strategy on how to reduce them. Incorporating simple lifestyle changes, cleaner and healthy diet and certain workout routine that targets saddlebag area, can reduce the appearance of saddlebags as well as improve your overall health.
Healthy diet:
- Avoid refined carbs and refined sugar
- More focus on healthy carbs rather than trans fats
- No processed food/fast food
- Focus on veggie options, nuts and seeds, fruits, whole grains, beans and legumes
- Protein diet (fish, eggs, lean meats)
Hormones and saddlebag fat
Hormones play a huge part in the way our body stores fat. That’s why women and men have different body shapes. Our women hormones usually determine the location of the fat – it’s more common to be stored at thighs, butt, and legs.
There are some tips to balance the hormones and get rid of saddlebags like your hormones checked (try estrogen dominance blood tests to start with) and treated under control of a specialist.
Some vitamin supplements can help you to stabilize estrogen: zinc, vitamin B6 and curcumin. They fight inflammation and balance hormones. Avoid external estrogens as much as possible.
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To get rid of saddlebags effectively you have to be sure that your estrogen is in balance. If it’s not it can be the main reason why you have excess fat on your thighs even though your overall body fat percentage is low.
Exercise:
Exercise plays an important role to reduce your saddlebag fat and make you all body fit. Exercise is very important to build your strength, stamina, to burn more calories, to maintain your body balance, to boost your immunity system and metabolic rate in the body. There are a lot of exercises which can help to reduce your thighs fat.
Some helpful exercises to burn thighs fat include:
- Plie squats
- Curtsy lunges and side leg raises
- Fire hydrants
- Donkey kick
- Single leg glute bridge
- Wall sit
Before performing any of these exercises, add some cardio to boost your workout. Regular cardio for 30 minutes a day can help your burn fat, while exercises and weight training can help to tone your muscles.
1. Plie Squat
The plie squat is a lower body strength exercise that targets the quads, hamstrings, and glutes. This exercise will help to reduce your inner thighs fat.
- Stand with your feet wider than shoulder-width apart, arms at your sides, and point your toes out at an angle.
- Squat down, bending your knees until your thighs are parallel with the ground. As you lower your body, raise your arms above your head. Pause, then straighten your legs and return your arms to your sides.
- Keep your weight on your heels and don't let your lower back round.
2. Curtsy lunges with side leg raise:
The curtsy lunges with side leg raise is a compound movement that engages and stimulates the entire body. This exercise strengthens the muscles, boosts the metabolism and improves your balance and coordination.
- Start with your hip-width apart and take a big step back with your left leg, cross behind your right leg and lunge. Engage your core, face forward, open your chest and keep your back straight.
- Keep your front foot pointing straight ahead too. If you rotate open as you cross behind, you won’t get the benefit of the curtsy lunge.
- As you stand up, kick your left leg out to the side for a lateral raise
- Feel your glute on the side lifting your leg laterally then touch the toe down and repeat the lunge.
Watch this video , for this exercise :-https://www.youtube.com/watch?v=FW47nXva3Mo&t=218s
3.Fire hydrants
Fire hydrants is a great exercise which engages the external parts of the buttocks and thighs. It also helps to stretch the hip joints and inner thighs. Fire hydrant exercise strengthens the lower body, improves balance, increases the mobility of the hip and knee joints, corrects posture, activates abdominal muscles, increases the muscle tonus. Hamstrings, glutes, adductors, and abductors work during this exercise.
- Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
- Keep your right knee at a 90-degree angle as you slowly raise your leg to the right, until it is parallel to the ground. Avoid lifting your right hip, as you should keep both hips squared toward the floor.
- With control, lower your leg back to the ground.
- Continue for 30 seconds on the right side, then switch to the left leg for another 30 seconds. For an added challenge, wear a light resistance band around your ankles
- Pull in your belly and keep your back straight during the exercise. You can increase the intensity of your exercise using additional weights of 0.5-1 kg by each leg. Breathe normally; do not forget to breathe during pauses
To watch the full video, click on the link:
4. Donkey kick
Donkey kicks are a simple but effective exercise that targets the glutes and helps to tone, tighten and strengthen your buttocks. Donkey kicks are great for both stability and toning. They target your gluteus maximus—the largest of your three glutes muscles, and the bulk of your booty. They also work your core and shoulder muscles, since your entire body has to remain stable while your leg lifts.
- Get on all fours, with your hands stacked directly under shoulders, and knees under hips.
- Make sure your back is flat and tuck your chin slightly so the back of your neck is facing the ceiling.
- Without rounding your spine, engage your lower abdominals. Keeping the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling.
- Your max height is right before your back starts to arch, or your hips begin to rotate. Return to the starting position. Do 3 sets of 25-30 reps in a set.
https://www.youtube.com/channel/UCEx07H2oipgtuCx8-Hli6wA?view_as=subscriber
5. Single leg glute bridge
Just like with your standard glute bridge, the single-leg variety targets all three glute muscles—that’s the Maximus, medius, and minimus. But lifting one leg adds work to your hamstrings, core and your lower back, making it much more intense than the bilateral (i.e. two-legged)
- Lie on your back and bend your knees so your feet rest flat on the floor. Then raise one leg until it is stretched out straight.
- Brace yourself, then drive the heel of the foot still grounded into the floor and push your hips up until your body is in a straight line from your shoulders to the toes of your outstretched foot.
- Slowly lower yourself again, then repeat on the same side. Aim for 15 reps on one leg, then switch to the other.
6. Wall sit
Wall sit exercises are very simple and effective for the thighs, hips, calves, and lower abs muscles. These exercises are easy on your knees and back and can be done by anyone. Wall sit exercises help to strengthen and tone your calves, quads, hamstrings, glutes, and core and lose belly fat. Wall sit exercise improves the strength of the glutes, and the glutes play a major role in lower spine extension.
You can perform this exercise anywhere you have access to a flat wall.
- Start with your back against a wall with your feet shoulder-width and about 2 feet from the wall.
- Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground.
- Adjust your feet so your knees are directly above your ankles (rather than over your toes). Keep your back flat against the wall. Hold the position for 45 to 60 seconds.
- Slide slowly back up the wall to a standing position. Rest 30 seconds and repeat the exercise three times. Increase your hold time by five seconds as you increase your strength.
The outlook
These are some of the exercises which are very helpful to reduce your thighs fat, improve core and back strength, hip mobility, toned and shape your legs. There are so many other exercises which can also perform to reduce you saddlebag like yoga, running, pistols wall sit, HIIT, Bulgarian split squat, side lunges, mountain climber, bench glute raises, jumping jack and many more.
The outlook
Eliminating saddlebag fat can be difficult, but it’s not impossible. Regular exercise is important in maintaining optimum health.
However, staying active without a balanced diet isn’t effective. Excess calories combined with reduced physical activity are the main factors in producing saddlebag fat.
Incorporating simple lifestyle and diet changes won’t only reduce the appearance of saddlebag fat. It can also improve your overall quality of life.
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Always check with your doctor before changing your diet or entering into a new exercise program.
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