If you want to get rid of saddlebags fast, its important to do exercises and change your diet.
1. Side Leg Raises:
Stand up straight, directly behind a table or chair, feet slightly apart. Hold onto the table to help keep your balance.
- Take 3 seconds to lift your right leg out to the side.
- Take 3 seconds to lower your leg back to the starting position.
- Repeat with your left leg.
- The side leg raise strengthens muscles at the side of the hips and thighs.
- You can use ankle weights or cable to add some weight for progression.
2. Bridges:
Targets: Glutes. Start by lying on your back. Slide your feet up so that your ankles are below your knees and your feet are flat on the floor.
- Squeeze your butt muscles as your raise your hips toward the ceiling.
- Hold for a count of 3 and return your hips to the floor.
- Aim for 3 sets of 12-15.
3. Side Kick up/down:
Staying in the same position, kick your top leg up quick staying in the proper alignment. With your top foot turned out from your hip.
- Lengthening your leg out from your hip, point your foot.
- It’s a kick up and a slow pull-down.
- Always pulling your abdominals in towards your spin and up towards your chest.
- It’s a quick kick up and a slow pull down from your inner thigh.
4. Single Leg Squats:
Stand in front of chair. Now, raise one leg off the floor while balancing on one leg. Bend your knees and lower down your body.
- Keep your back straight. Lower yourself so that your backside almost touches the chair.
- Then raise yourself again and get back to the starting position.
5. Single-Leg Circle:
- Lie on the mat with your arms by your sides and your palms facing down.
- Raise your left leg toward the ceiling, and rotate it slightly outward.
- Inhale, and trace a circle on the ceiling with your left leg. Moving your whole leg, but keeping your hips still.
- Trace the circle 5 times in a clockwise direction and then 5 times in anti-clockwise direction.
- Switch legs and repeat 5 times.
6. Squat with Kick:
- Stand with your feet about shoulder-width apart. Kick your right foot in front of your body.
- Then, bring your foot back on the floor and get into a squat position. Complete a squat and return to your starting position.
- Repeat this exercise 15 times on the right side of the body before switching to the left side.
- The squat-with-kick exercise targets your hip area.
7. Sumo Squats:
- Sumo squats will work your butt and help tone your lower half.
- Stand with your legs shoulder width apart. Slowly bend your knees, lowering your body.
- Stop when your legs are parallel to the floor. Go back to the starting position, by straightening your legs.
- Perform 3 sets of 15 repetitions.
8. Planks:
Targets: All Core Muscles. Begin by lying on your stomach with your hands placed, palms down, below your shoulders.
- Slowly push yourself up so that your weight is on your forearms and toes.
- Maintain a straight line from your neck through your legs.
- Hold for 30 seconds and release back to the floor. Aim for 3 sets.
