Simple Exercises To Reduce Saddlebags Fat

Simple Exercises To Reduce Saddlebags Fat
Saddlebags are those pesky flaps of fat that settle on your outer thighs and hips. You hate the way they make you look, but they just won’t go away. You can’t spot reduce your saddlebags, but combining cardiovascular exercise with strength training is a healthy way to trim the fat and tone your muscles. The best moves are those that target your upper legs while also burning calories.Talk to your doctor before starting a new exercise routine. “Saddlebags” describes accumulated pockets of fat and cellulite on the outsides of the thighs. In order to lose fat in this area, you’ll need to commit to a fitness program that includes a healthy diet, regular cardiovascular exercise and strength training exercises that target the outer thigh muscles or adductors. Because it’s impossible to spot reduce in any one area, performing cardiovascular exercise and eating a healthy diet will help you lose weight over your entire body, including the saddlebag area. 1. Step-Ups: How to Do: 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. Step up 20 times leading with the right foot, then the left, bringing both feet completely onto the bench. To return to the starting position, lead with the right foot to step down to the floor, Then the left, until ending with both feet on the ground. Switch legs and start stepping with the left foot for 20 steps. 2. Squat with Kick: How to Do: 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. 3. Single-Leg Hip Extensions: How to Do: Lay flat on you back with your hands down to the side, facing your feet. Bring one knee up (leg still on the floor) so your heel is digging into the ground. Using your butt and your heel, push up into a one-legged bridge. Keep the other leg straight and in the air so that it is parallel with your opposing knee. Hold for 2 – 5 seconds. 4. Side Leg Lifts: How to Do: Side leg lifts will help to trim your waistline and tone your legs. Get on the floor and roll to your right side. Use your right hand to support your head and then put your left hand on top of your waist. Bend your right leg, slightly, to help provide balanced you lift your left leg about 6 inches off the floor. Hold your leg in the air and make short thrusts towards the ceiling with your leg – for a total of 20 thrusts. Follow this by circling your left foot in the air 20 times. Switch legs and perform the same number of movements. 5. Elbow Plank With Donkey Kick: How to Do: Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don’t let the pelvis sag down or pop up. Lift left leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don’t let your pelvis twist. Press your left heel toward the ceiling as high as you can without moving your pelvis or lower back. The motion will not be huge but rather concentrated on the booty and hamstring. Lower the bent leg slightly, and repeat for a total of eight to 10 repetitions. Then switch sides. Do two sets on each leg. 6. Sumo Squats: How to Do: 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. 7. Static Lunges: How to Do: Stand in a split stance with the right foot forward and the left leg back The feet should be about 2 to 3 feet apart, depending on your leg length The split stance will require balance, so hold onto a wall or chair if you feel wobbly Before you lunge, make sure your torso is straight and that you’re up on the back toe Bend the knees and lower the body down until the back knee is a few inches from the floor At the bottom of the movement, the front thigh should be parallel to the floor and the back knee should point toward the floor Keep the weight evenly distributed between both legs and push back up, keeping the weight in the heel of the front foot Repeat for all reps before switching sides. 8. Clamshells Exercise with Band: How to Do: Lie on right side with knees bent at a 45-degree angle. Left leg stacked on top of right, and knees and ankles aligned. Keeping core engaged and ankles together, slowly open left knee to the sky. Pause, then return to starting position. Be sure to engage glutes and keep torso straight. Do 12 to 15 reps on each side. Original article and pictures take http://womensmap.com/articles/exercises-to-reduce-saddlebags-fat/ site