So saddlebags are defined as excess fat over the hips and thighs and it is difficult to describe saddlebags, but the easiest way to recognize them is to look in the hips from behind, you should note the substrate under the hips and right under the buttocks, this is the area where the saddles will be found. So if the skin or fat gets out, these are saddles and unfortunately, this is a severe area of the body, so to get rid of fat, you will need a lot of work from your side to start to quickly see the results, and if you want to quickly get rid of the saddle, so it’s important to do exercises and to also change your diet.
Exercises to Reduce Saddle Bags Fat:
-Side Saddle Leg Lifts:
To do this exercise you need to start on your side with your legs extended, flexing both feet and then to place your top hand on the ground in front of your abs. And then your supporting arm need to be under your head and make sure your bottom leg stays extended for the whole duration of the series. Next keeping the energy reaching out through your flexed heels, then you need to lift your top leg up about six to eight inches from the floor and from here, make tiny pulses upward 20 times and holding your leg at the highest point of your lift, draw one-inch circles with your heel for 20 reps.
Then you need to keep your top leg lifted, bend and straighten your knee and do this 20 times while not letting your thigh lower as you press through the heel to lengthen your top leg to the straightened position and then you need to finish this series with lifts in a bigger range of motion. And then take the foot all the way toward the ceiling and back down, 10-20 times.
-Bent-Knee Reverse Hip Raise:
First, you need to lie face down on top of a Roman chair, an exercise step, or a sturdy bench so that your hipbones are on. But your legs hang off and can move freely and then you need to anchor onto the chair with your hands and arms if needed and brace your core muscles, contract your butt, and then lift both legs until they are straight and parallel with the floor.
Next, you need to keep your head and neck in alignment, resting it on the bench if necessary and hold your legs in place, parallel to the floor, and then bend your knees and immediately straighten them. So, that’s one rep and you need to continue doing the movement for a total 20 reps and then rest for 30 seconds and repeat two more times for a total of three sets.
You need to find a step or a bench that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger and then to step up 20 times leading with the right foot, then the left, bringing both feet completely onto the bench. And then you need to return to the starting position and then lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground and then you need to switch legs and start stepping with the left foot for 20 steps.
-Single-Leg Hip Raise:
To start this exercise first you need to begin on the floor, on your back, with your right knee bent. And then left leg resting straight on the floor and keeping your left leg straight, raise it up to a 45-degree angle so that it is in line with your right thigh.
Next, you need to allow your arms to relax on the floor out from your sides and then brace your core muscles, press your right heel into the floor, and raise your hips up. And then your hips should end at the height that is a straight line from your shoulders through your hips, thighs, and foot and you need to pause for two seconds and then lower back to the floor and that’s one rep. So, you need to repeat this movement for a total of 15 reps and then, switch sides and complete all reps on the other leg and then continue alternating legs for a total of three sets, with no rest in between sets.
-Plank Booty Leg Lifts:
You need to lie on your belly on an exercise ball and walk your hands out so the ball is underneath your shins and then your hands should be underneath your shoulders and you need to draw your navel toward your spine to engage your abs. That will help keep your spine straight and your body stabilized and next, you need to lift your left leg up into the air, and then slowly lower it back toward the ball, but don’t let it touch. And this counts as one repetition, so keep your pelvis level throughout your reps and then complete three sets of 10 to 12 reps with the left leg, and then repeat with the right.
– Squat Step with Resistance Band:
So, what this exercise you can tone your quads and glutes and you need to do it quickly in a controlled motion back. And then you need to forth as many times as possible in 60 seconds.
-Squat with a kick:
First, you need to stand with your feet about shoulder-width apart and then kick your right foot in front of your body and you need to bring your foot back on the floor and get into a squat position. Then complete a squat and return to your starting position and you need to repeat this exercise 15 times on the right side of the body before switching to the left side.
Source: Team Fitness Training