How to Get Rid of Those Tricky Saddlebags

As women age, some find that their upper thighs and buttocks widen, especially if they are inactive and not paying attention to proper nutrition. These fat pockets at the sides of the hips are sometimes called "saddlebags," which tend to be difficult to get rid of. Because you cannot spot reduce fat, there is no particular exercise you can do to eliminate your saddlebags. You must instead engage in a vigorous exercise regimen and eat a healthy, well-balanced diet.

Instructions

    • 1

      Weight-train your entire body at least three times per week to build muscle on all your limbs to increase your metabolism. The higher your metabolism, the more easily you will lose body fat, which, in turn will eliminate your saddlebags. Because muscle tissue burns more calories than fat tissue, having sufficient muscle mass is a key factor in fat loss. Do cardiovascular exercise such as running, fast walking, using the elliptical machine or biking for 40 minutes or more at least twice weekly for added calorie expenditure.

    • 2

      Consume a healthy diet. Losing weight is a direct result of burning more calories than you consume. However, it is equally important not to eat so little that your body goes into starvation mode. The body typically balances your metabolism to meet your individual needs, so if you drastically cut your calories your body will compensate by slowing down this natural process and start conserving calories. Women of average height should never eat less than 1,200 calories per day to avoid their bodies going into starvation-mode. If you workout vigorously most days of the week, you will need more calories.

    • 3

      Include specific exercises to tone your lower body in your weight-training routine. Exercises such as multi-directional lunges and squats work your buttocks and thighs efficiently. Do three sets of 20 of each exercise. Do them using only your body weight as resistance at first and add free weights that you hold in your hands or place on your shoulders during each exercise for more resistance when your body weight is not enough. Start with 3 to 5 lb weights and increase it as you get stronger. Other exercises that target your buttocks and leg area include using the leg press machine and the abductor machine.