If you’re like most of us, the only saddlebags you want to see are at the ranch. Unfortunately, as we age, it gets harder and harder to keep those pesky saddlebags from creeping up around our hips, belly, butt, and thighs. While your first instinct might be to hit the gym, you’ll never see results as long as you’re carrying extra fat over your muscles. So, be sure to pair regular exercise with a nutritious and clean diet to blast saddlebags for good!
1. Side-Lying Leg Raises
Targets: Glutes and hip abductors
Start by lying down on your side, with your head propped up on your bottom arm. Slowly raise your upper leg straight up, being careful to keep your hips aligned. Lower your leg and repeat. Aim for 3 sets of 15 for each leg.
Targets: Thighs and Glutes
Begin by lying on your right side, arm folded and placed directly underneath the shoulder. Bottom leg should be extended out straight and the top leg crossed over the leg on the bottom. Raise the extended leg up and down. Aim for 3 sets of 12-15 per leg.
Targets:Glutes, Hamstrings, Quads, Inner and Outer Thighs
Stand with feet slightly wider than shoulder-width apart and arms out in front of you. Slowly bend the knees, keeping the chest open and the head over the hips. Once you are in a sitting position, push with the heels to begin to a starting position. Aim for 3 sets of 10 to begin.
Targets: Glutes, hamstrings, hip adductors, and quads
Stand with your feet hip-distance apart and your arms out in front of you. Step out to the side with one leg, while bending the knees into a squatting position. Be sure to keep your spine straight, creating a line from your neck to your tailbone. Return to standing position and repeat with the other side. Aim for 3 sets of 10 per side.
Targets: Quads and hamstrings
Begin by standing before a small step or bench. The higher the step, the more intense the exercise will be. Step up with one leg, and follow with the other. You should now be standing with both feet on the step. Step down with the same foot you began with and repeat, beginning with the other leg first. Aim for 3 sets of 12-15 per leg.
Targets: Glutes
Start by lying on your back. Slide your feet up so that your ankles are below your knees and your feet are flat on the floor. Squeeze your butt muscles as your raise your hips toward the ceiling. Hold for a count of 3 and return your hips to the floor.Aim for 3 sets of 12-15.
Targets: All Core Muscles
Begin by lying on your stomach with your hands placed, palms down, below your shoulders. Slowly push yourself up so that your weight is on your forearms and toes. Maintain a straight line from your neck through your legs. Hold for 30 seconds and release back to the floor. Aim for 3 sets.
8. Curtsy Lunges
Targets: Inner thighs and the glute medius, a smaller butt muscle. Helps to stabilize hips and improve posture.
Mix up your exercise routines and engage in high intensity full body workouts, like this Fat-Blasting HIIT Workout to increase the amount of fat burned per workout.
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