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 do exercises and change your diet.
Exercises to Reduce Saddle Bags Fat
1. Side Saddle Leg Lifts:
How to do it:
Start on your side with your legs extended, flexing both feet. Place your top hand on the ground in front of your abs and your supporting arm under your head. Make sure your bottom leg stays extended for the whole duration of the series.
Keeping the energy reaching out through your flexed heels, lift your top leg up about six to eight inches from the floor. From here, make tiny pulses upward 20 times. Holding your leg at the highest point of your lift, draw one-inch circles with your heel for 20 reps.
Keeping your top leg lifted, bend and straighten your knee. Do this 20 times while not letting your thigh lower as you press through the heel to lengthen your top leg to the straightened position. For an even greater burn, finish this series with lifts in a bigger range of motion, taking the foot all the way toward the ceiling and back down, 10-20 times.
2. Bent-Knee Reverse Hip Raise:
How to do it:
Lie face down on top of a Roman chair, an exercise step, or a sturdy bench so that your hipbones are on but your legs hang off and can move freely.
Anchor onto the chair with your hands and arms if needed. Brace your core muscles, contract your butt, and lift both legs until they are straight and parallel with the floor.
Keep your head and neck in alignment, resting it on the bench if necessary. Hold your legs in place, parallel to the floor, then bend your knees. Immediately straighten them.
That’s one rep. Continue doing the movement for a total of 20 reps. Rest for 30 seconds, then repeat two more times for a total of three sets.
3. Step-Ups:
How to do it:
Find a step or a bench that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
Step up 20 times leading with the right foot, then the left, bringing both feet completely onto the bench.
To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground.
Switch legs and start stepping with the left foot for 20 steps.
4. Single-Leg Hip Raise:
How to do it:
Begin on the floor, on your back, with your right knee bent and left leg resting straight on the floor. Keeping your left leg straight, raise it up to a 45-degree angle so that it is in line with your right thigh.
Allow your arms to relax on the floor out from your sides. Brace your core muscles, press your right heel into the floor, and raise your hips up.
Your hips should end at the height that is a straight line from your shoulders through your hips, thighs, and foot.
Pause for two seconds, then lower back to the floor. That’s one rep. Repeat this movement for a total of 15 reps.
Then, switch sides and complete all reps on the other leg. Continue alternating legs for a total of three sets, with no rest in between sets.
5. Plank Booty Leg Lifts:
How to do it:
Lie on your belly on an exercise ball, and walk your hands out so the ball is underneath your shins.
Your hands should be underneath your shoulders.
Draw your navel toward your spine to engage your abs, which will help keep your spine straight and your body stabilized.
Lift your left leg up into the air, and then slowly lower it back toward the ball, but don’t let it touch.
This counts as one repetition. Keep your pelvis level throughout your reps.
Complete three sets of 10 to 12 reps with the left leg, and then repeat with the right.
6. Squat Step with Resistance Band:
How to do it:
Tone your quads and glutes with this killer move.
Do it quickly in a controlled motion back and forth as many times as possible in 60 seconds.
7. Side-Lying Leg Raises:
How to do it:
Lie down on your side with your head propped up on your bottom arm.
At a snail’s pace, raise your upper leg straight up while ensuring that your hips are properly aligned.
Steadily lower your leg and repeat 15 times for each leg.
8. Squat with the kick:
How to do it:
Stand with your feet about shoulder-width apart. Kick your right foot in front of your body.
Then, bring your foot back on the floor and get into a squat position. Complete a squat and return to your starting position.
Repeat this exercise 15 times on the right side of the body before switching to the left side.
The squat-with-kick exercise targets your hip area.
Enjoy your workout...
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