Exerscises to Help Get Rid of Saddlebags

Saddlebags are the name given to the build-up of body fat in the backside, upper thighs and hip area of women. There are several good that can help reduce saddlebags. Ideally, alternate between higher repetition counts with lighter weight and lower repetition counts with heavier weight to get the best results. You should not be concerned with building bulky muscles. Women have basic genetic differences that will not allow that.

  1. Standing Side Leg Raise

    • The standing side leg raise is an exercise that targets the hips. It has the benefits of being able to be performed anywhere; the gym, home, or work. Begin this exercise by standing with your feet together. If you can not balance yourself, use a chair or wall for balance. Keeping your leg straight, raise it out to the side as far as you can. While lifting your leg, keep the rest of your body stationary. When you first begin, do so without any resistance then add light ankle weights or a resistance band.

    Single Leg Squats

    • The single leg squat exercise comes in several variations that allow you to progress as you become more fit. The first variation begins with you standing in front of a bench or chair. Balancing on one leg with the other leg just off the floor, lower yourself down slowly, bending at the knees and keeping your back straight. Go down until your backside touches the chair or bench and come back up. If you need to, you can use your other leg to come back to the starting position. Once you become adept at this first version, try doing it with out the support behind you and going down until your thigh is parallel to the floor. The final variation is to add weight. With this exercise, always perform an equal number of repetitions for each leg.

    Frog Leg Squats

    • Front leg squats target the thighs, both in the front and the rear. Unlike traditional squats, this variation does not place as much pressure on the knee joint. To perform frog leg squats, stand with your feet shoulder width apart and bend down at the knees until your thighs are parallel to the floor or just below it. Rest your forearms on your thighs. Now straighten your knees as far as you are able to without pain, keeping your forearms on your thighs and your weight on your heels. To make this more difficult, you can take your hands off your thighs and place them on the floor or hold them in the air, not touching your thighs or the ground.