How To Get Rid Of Saddlebags – A Complete Guide

What Are Saddlebags?

Saddlebags are pockets of fat that accumulate on the outer thighs, just under your buttocks. The space under the buttocks is an underdeveloped area where fat accumulates, giving the appearance of saddlebags that hang off a horse’s back. What belly fat is to men, saddlebags are to women – diffcult to get rid of.

Understanding their causes can give you the best insight on how to get rid of those saddlebags. So, keep reading!

What Are The Causes Of Saddlebags?

Saddlebags may develop due to a host of factors. Genetics may play a role in lower body fat distribution (1). If your mother or grandmother had saddlebags, chances are you may have them too. Lack of movement, stress, and poor eating habits also lead to weight gain and accumulation of fat in different parts of your body (2), (3), (4).

Research also indicates that advancing age in women has been associated with higher levels of fat in the buttocks, hips, and thighs (5). So, don’t be surprised if you gain weight around your buttocks and thighs as you age.

Pregnancy may be another factor that can contribute to saddlebags. As your body goes through multiple changes, you may gain weight in the hip and thigh areas (6).

Saddlebags may be stubborn, but don’t worry. There are many different ways to get rid of them. Let’s learn all about them in the next section.

How To Get Rid Of Saddlebags

Making changes in your lifestyle and engaging in physical activities can help reduce the appearance of saddlebags over time.

1. Change Your Diet Plan

Making changes in your diet can go a long way in reducing saddlebags and improving your overall health. You can follow these simple tips:

•  Eat a diet rich in fresh fruits and vegetables (7).
•  Avoid the consumption of processed foods (8).
•  Limit your intake of alcohol (9).
•  Consume lean proteins such as fish, chicken, and legumes (10), (11), (12).
•  Eat complex carbohydrates such as quinoa, brown rice, and multigrain bread (13), (14), (15).

2. Get More Active

Along with a healthy diet, keeping yourself physically active can help reduce those saddlebags. If a trip to the gym is not your idea of exercise, there are plenty of other options out there. Swimming, dancing, jogging, yoga, or walking can help burn those calories and strengthen the muscles in your thighs and legs.

3. Targeted Exercises

If you work out regularly, try the following exercises to target your saddlebags:

•  Squats

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Squats are one of those exercises that don’t require any equipment and are easy to do. When done right, they work on multiple muscle areas and can help you lose fat.

1.  Stand with your feet shoulder-width apart and your arms resting at your sides.
2.  As you brace your core and keep your chest high, begin to push your hips back and bend your knees. Make sure your knees do not cave in.
3.  When your thighs are parallel to the floor, pause for 2 to 3 seconds.
4.  Return to the starting position.
5.  Repeat 3 sets of 20 reps of this exercise every day for amazing results!

•  Single-Leg Hip Raise

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This exercise targets your hamstrings and strengthens your hips, glutes, and abs.

1.  Lie down on your back, with your right knee bent and your right foot flat on the floor.
2.  Raise your left leg to be in line with your right thigh.
3.  Push your hips up and keep your left leg elevated.
4.  Pause and slowly return to the starting position.
5.  Switch to the right leg and repeat.
6.  Do 12 reps with each leg.

•  Mountain Climbers

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These are considered one of the best cardio workouts that can help you stay in shape.

1.  Put both hands and knees on the floor.
2.  Place your right foot near your right hand and extend your left leg behind you.
3.  In one swift motion, switch your legs, keeping your arms in the same position.
4.  You can repeat the exercise 10 times.

•  Burpees

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Burpees are a grueling yet effective workout for all those looking to lose saddlebags.

1.  Stand with your feet shoulder-width apart.
2.  Squat down with your back straight and your hands on the floor between your feet.
3.  With your weight on your hands, kick your feet back so you are on your hands and toes, and in a pushup position.
4.  Do one push-up before jumping to your feet and back to the starting position.
5.  Push up strongly from this position and jump, reaching your arms over your head.
6.  Repeat 3-4 sets of 10 burpees every day.

•  Fire Hydrants

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This is an excellent exercise for toning your glutes and outer thighs and improving your hip stability.

1.  Start by getting on all fours on your exercise mat. Your wrists should be directly under your shoulders while your hips are above your knees.
2.  Keeping your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor. Stop once your thigh gets to hip level. Keep your pelvis stable.
3.  Hold the position for 2 seconds before slowly lowering your leg back to the starting position.
4.  Do 15 reps on your right side before switching to your left leg.

Infographic Excerpt: Dressing Tips And Styles To Cover Saddlebags

While changes in lifestyle and diet along with an active lifestyle can gradually help you get rid of saddlebags, it should not be a reason that keeps you away from dressing up. Knowing your body shape and how to correctly style your outfit to flatter your curves is important too. This not only helps you look your best but boosts your confidence as well. Take a look at the infographic to get a better idea.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Is elliptical good for saddlebags?

The elliptical helps you lose fat throughout your body. This, in turn, would help reduce saddlebags as well. However, it doesn’t work to target saddlebags as a spot fat-reducing treatment.

Does skipping reduce saddlebags?

Cardio exercises like skipping can help lose body fat, eventually reducing the outer thigh fat or saddlebags.

Sources

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Varsha Patnaik

Varsha holds a master's degree in biotechnology from Ravenshaw University, Cuttack, and is a certified diet and nutrition coach. She... more