The Best Strengthening Exercises for Minimizing Saddlebags

Saddlebags are a common problem. The term is used to refer to the extra weight carried by many women around the hips and outer thighs. To slim and sculpt your saddlebags, include targeted strength-training exercises for the abductors and cardio activity in your workout plan. Instead of attempting to spot reduce fat from one particular area, an ineffective method, focus on a full-body cardio workout to lose fat from all over your body. With the layers of fat gone and defined muscle showing through, you'll see a slimmer, more toned silhouette.

  1. Abductor Muscles

    • A number of muscles make up what is known as the abductor muscle group, including the gluteus minimus and gluteus medius muscles, which are both located at the hips, between the posterior and anterior gluteal lines, and the tensor fasciae latae muscle, located at the front of the leg along the outer thigh.

    Dumbbell Lunge

    • The dumbbell lunge is a compound exercise, working multiple muscles at the same time, including some of the hip abductor muscles. Stand with your feet shoulder-width apart, back straight, arms extended at your sides with a dumbbell in each hand, palms facing in. Lunge forward with your right leg, lowering your body until your left knee nearly touches the floor and your right upper leg is parallel to the floor, right foot flat. Pause for a moment and then push yourself back up, keeping your upper body rigid, until you're in the starting position. Aim for 15 reps with your right leg, then switch legs for another set of up to 15 reps.

    Dumbbell Lying Hip Abduction

    • To strengthen the abductor muscles, include the dumbbell lying hip abduction as part of your workout. This is an isolated exercise that directly targets the abductors. Start lying on your left side on the floor, legs fully extended with your right foot slightly in front of the left. With your right arm fully extended, grasp a dumbbell, palm facing down so the dumbbell rests on the side of your right thigh. In a slow, controlled motion, keeping your leg completely straight during the movement, raise your right leg up as high as possible. Lower your right leg back down until your right foot is touching the floor again to complete one rep. Aim for 15 reps on each leg.

    Side Bridge Hip Abduction

    • To target all of the abductor muscles, include the side bridge hip abduction exercise in your workout routine. Start on the floor, lying straight on your left side, right leg on top of the left. Bend both arms, your top hand resting on your hips, your bottom arm positioned perpendicular to your body, your weight on your forearm so your torso is slightly lifted. Raise your hips off the ground, keeping your left foot against the floor, and lift your right leg up as high as possible. You should feel a light stretch in your legs, but no pain. Return to your starting position and repeat for a goal of 15 reps, then repeat with the other leg.

    Barbell High-Back Squat

    • The squat is an essential exercise for shaping and sculpting your legs. Utilizing almost all of the muscles in your lower body, this exercise helps you minimize saddlebags by creating definition not only along the outer thighs, but also in the quads, hamstrings and glutes. Start in a standing position with your feet shoulder-width apart, resting the barbell behind you at the tops of your shoulders. Engage your core and squat down with back straight, lowering yourself until your thighs are parallel to the floor. Don't round your back or extend your knees too far past your toes during the exercise. Push yourself back up to a standing position and complete three sets of 12 reps. Hold a dumbbell in each hand instead of a barbell as a variation, if you're just starting out. If you've never done a squat, practice it without any weights at first to learn the correct form.

    Cardio

    • Strength-training exercises help you build and maintain muscle, keeping your skin tight, but you also need to include cardio as part of your workout routine to lose fat. Cardio activity -- walking, cycling, rowing, or running on the treadmill -- gets the heart rate going and burns calories, blasting away fat to show the muscles underneath that you've worked so hard for. Even just 20 to 30 minutes of cardio three to five times a week, along with a clean diet -- meals based around fresh, natural foods such as fruits and vegetables and lean protein -- will help you shed that saddlebag flab.