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How to Get Rid of Saddlebags

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Fat deposits on the outer thighs that form on the sides near the gluteal area and resemble ears due to their triangular shape are also called “saddlebags.” Many women think that these fat deposits on the hips are not aesthetically pleasing and they try to get rid of them.

5-Minute Crafts has prepared instructions on how to get rid of saddlebags on the thighs by improving your diet and lifestyle, and by incorporating a set of effective exercises into your workout.

Diet

Fat deposits on the thighs may form because of an unbalanced diet, a sedentary lifestyle, low muscle tone, and a genetic predisposition. Therefore, your first step should be to correct your diet:

  • Divide your daily ration into 5-6 small meals and make sure that the time interval between them is 2-3 hours. During the day, you should have breakfast, brunch, lunch, afternoon tea, and dinner.

  • Reduce the amount of fat in your diet and consume more protein. The latter will help to strengthen your muscle tissue and increase its tone. At the same time, you shouldn’t ditch fats completely, because they are also an important part of a healthy diet. Consume fatty sea fish, nuts, seeds, and vegetable oils (especially olive oil). Limit your consumption of fast food and other sources of trans fats like baked goods.

  • Try to add less salt to your food. Excessive salt consumption, according to the World Health Organization, is consumed by the majority of the world’s population. It increases puffiness and promotes fat deposits. Try to consume no more than 0.16 oz of salt per day. This is about 1 tsp of salt.

Lifestyle adjustment

The next step is to change your lifestyle:

  • Get enough sleep. According to scientists, regular problems with sleep are one of the reasons for overeating and a slow metabolism. Sleep affects the hormones that control hunger and satiety. Sleepy people are more likely to eat an extra donut than those who get enough sleep. In addition, regular sleep deprivation causes the body to increase its fat deposits and it increases the risk of developing type 2 diabetes.
  • Move more. Jogging is one of the most effective cardiovascular exercises in the fight against excess fat. Jogging for 30-40 minutes 2-3 times a week will help you get rid of fat deposits in different parts of the body, including the “saddlebag” zone.
  • Do strength exercises, especially for your lower body. They will increase blood flow in the problem area, increase muscle tone, and help smooth the skin on the thighs.

Exercises to get rid of “saddlebags” on the thighs

Exercise 1: Jump squats

  • Stand straight with your feet shoulder-width apart.
  • Slowly lower your hips until they are parallel to the floor.
  • Shift your weight onto your toes, lift your heels off the floor, and jump.
  • Return to the starting position and repeat the exercise 15–20 times.

Exercise 2: Squats with leg abduction

  • Stand straight with your feet shoulder-width apart.
  • Slowly lower your hips down so they are parallel to the floor.
  • Transfer your weight to your right leg, lift your left leg up, and raise it to the side without bending your knee.
  • Return to the starting position and repeat the exercise 10 times.
  • Then do a second set of this exercise and repeat it using the other leg.

Exercise 3: Curtsy Squat

  • Stand straight, place your feet wider than hip-width apart, and turn your toes slightly to the sides.
  • Slowly lower your hips down until they are parallel to the floor.
  • Transfer your weight to your right foot, lift your left leg up, and bring it back so that your left knee touches the floor.
  • Return to the starting position and repeat the exercise 10 times.
  • Then do a second set of this exercise and repeat it using the other leg.

Exercise 4: Lunges

  • Stand up straight with your hands down at your sides.
  • Bring your left leg back, and gently bend it so that your knee touches the floor. At the same time, bend your right leg at a 90° angle.
  • Return to the starting position and repeat the lunges with your left foot 15 more times.
  • Then do a second set of this exercise and repeat it on the other leg.

Exercise 5: Glute Bridge

  • Lie on your back, bend your knees, and stretch your arms along your torso.
  • Lift your pelvis off the floor so that your hips are in line with your lower back. Squeeze your buttocks together.
  • Hold this position for 5 seconds, then gently lower your hips back down, but don’t let them touch the floor. Let them “hover” a couple of inches off the floor.
  • Repeat the exercise 20-30 more times, and then finally lower your hips to the floor.
Preview photo credit 5-Minute Crafts
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