Home exercises to get rid of thigh fat or saddle bags

When women gain weight, extra fat tends to build up in the thighs andbuttocks andhips, which can make it hard to wear tight pants, dresses, and clothes you want to wear.

You might have noticed some extra fat buildup on the outer thighs (sides of the thighs), which is called Saddle bags. It's a common problem for many women.

Losing fat is generally tough, and especially Saddle bags fat, but with diet changes and workouts that target glutes, lower belly, and hip area, you can get rid of those annoying Saddle bags.

In this article, we'll look at a set of simple exercises you can do at homethat really help reduce and get rid of Saddle bags.

What are Saddle bags?

Saddle bags is the common name for the fat that builds up on the outer thighs, just under the butt. There's no actual body part called Saddle bags, but the name comes from the bags that hang on a horse's sides.

What causes Saddle bags to appear?

Many women feel saddle bags appear out of nowhere, but science shows genes play a big part in where your body stores fat. Imagine fat-filled bags on the sides of your thighs. Here are some reasons these bags appear:

1. Sitting all day without moving causes fat to build up, leading to saddle bags.

2. Lower back problems affect the appearance of saddle bags.

3. Estrogen also plays a role in where fat is stored, which affects saddle bags.

4. Unhealthy eating habits affect where fat gets stored in your body.

5. Genetics might also play a part in the appearance of saddle bags.

Here are some home exercises to get rid of saddle bags.

Here are some easy and effective exercises to reduce and get rid of saddle bags, with how to do each one. Pick the exercises that suit you, and include them in your workout routine for the best results.

1. Clam series exercises

The Clam series exercises target the upper outer thigh, which is the key area for saddle bags. So you should add these exercises to your routine.

How to do the exercise:-

1. Lie on one side with your knees and hips bent at a 45 degree angle.

2. Place your hands under your head as a pillow, and put your other hand on your side.

3. Start lifting your top thigh away from the other, keeping your heels touching.

4. Keep doing this until you feel a squeeze in your lower glutes.

5. Repeat the same movement in the same position on the other side.

6. Repeat the exercise 12 to 15 times on each side.

2. Single-leg Hip Raise exercise

The single-leg Hip Raise is a great exercise for toning the thighs and losing saddle bags.

How to do the exercise:-

1. Lie down on your exercise mat with your back flat on the floor and palms down.

2. Bend one knee to about a 60-degree angle and lift the other leg up.

3. Push down with your arms to lift the thigh and the raised leg up.

4. Slowly go back down to the starting position.

5. Repeat the same move with the other leg.

6. Do 10 to 12 reps of these moves on each leg.

3. Grasshopper Beats Exercise

Grasshopper Beats affects the hips and thighs while stretching, this exercise helps burn saddlebag fat.

How to do the exercise:-

1. Lie down on the floor on a mat with your face toward the ground.

2. Bend your arms and put them as a cushion under your head.

3. Keep your knees straight and lift your legs about 5 to 7 cm above the ground, pulling in your abs and spine muscles.

4. Slowly bring your legs back to the resting position.

5. Repeat this action at an increasing pace each time.

6. Do this exercise about 15 times.

4. Side saddle leg lifts exercise

The Side Saddle leg lifts exercise is an easy effective way to lose fat and tone your body, and you can do it anywhere and anytime.

How to do the exercise:-

1. Lie on your side with your top hand in front of your chest and the other one supporting your head.

2. Make sure your legs are straight.

3. Slowly lift your top leg about 10 cm off the ground.

4. Bring your leg back to the resting position, then lift it again a bit higher than before, and keep doing this.

5. Repeat the same on the other leg.

6. Do this exercise 20 times for each leg.

5. Curtsy lunges exercise

Curtsy lunges are similar to Lunges It's like the usual but with a different pattern. This exercise targets your thigh muscles and glutes. It also helps stabilize your hips and improve fat loss.

How to do the exercise:-

1. Stand straight with your legs shoulder-width apart and your arms in front of your chest.

2. Make a half circle with your left foot till it reaches behind your right foot.

3. Do a deep lunge with your left foot so it rises off the ground in front of your thigh.

4. Repeat this on the other leg and do about 15 reps per leg.

6. Step-ups exercise

This is a common, straightforward way to shape your lower body. It puts pressure on your thighs, glutes and knees with a strong focus on the saddle bags area during this move.

How to do the exercise:

1. You need a high or slightly high bench or a box for this exercise.

2. Stand on the high bench keeping your back straight and your feet firmly planted.

3. Place your left leg on the bench and lower the other leg to the ground.

4. While keeping your left leg fixed on the bench, push your right leg off the ground forward past your body, and so on.

5. Repeat this movement faster.

6. Do this exercise on the other leg as well.

7. You can do this exercise 20 to 30 times.

This set of easy exercises you can do at home, or pick what suits you, to reduce and then get rid of those annoying saddle bags.

You can also get help from Fitness Garage trainers who specialize in making diet and workout plans tailored to your goals. You can learn more by visiting Fitness Garage's Facebook page. From here.