8 Best Exercises for Saddlebags to Lose Outer Thigh Fat

8 Best Exercises for Saddlebags to Lose Outer Thigh Fat
What do you think a woman’s biggest nightmare is? Feminism aside, it is saddlebag fat. From one woman to another, I understand how pesky and stubborn that saddlebag fat is. And on an even stubborn note, the outer thigh fat only increases as the overall body fat grows.

It wreaks havoc on a woman’s confidence; for some, saddlebag fat loss becomes a lifelong challenge. If you are like me at some point or are still trying to lose saddlebag fat, this blog is just for you.

But understand that, to lose saddlebag fat, you must be prepared to take out the big guns, both in terms of exercise and diet.

What are Saddlebags & Its Cause?

Saddlebags refer to the excess fat that accumulates on the outer thighs, creating a bulging appearance. This can be particularly frustrating for many women, though men can experience it too.

But who invites these unwelcome guests?

Several factors contribute to the development of saddlebags, the most important is your genetics. Your body shape and fat distribution are largely determined by your genes, meaning if your family tends to store fat in the thigh area, you might too.

Apart from your genetics, hormonal changes, particularly in women, can also be the reason for fat accumulation in the outer thighs. Estrogen, the primary female hormone, promotes fat storage in the lower body, which is why saddlebags are more common among women.

And external factors can also cause, like poor dietary choices or a sedentary lifestyle. Eating more junk or fast food and having a lifestyle where you are required to sit for long hours can contribute to saddlebag fat. Why? Sitting for long periods can weaken the muscles in your thighs and glutes.

Can Weights Help in Saddlebag Fat Loss

You must have heard, that by lifting more weights you’ll lose more weight. But is it actually true? NO. Weights help in muscle building and not fat burn.

While weights do not directly contribute to fat loss, they can indirectly help you tone and strengthen your thigh muscles, resulting in saddlebag fat loss.

Muscle Building and Fat Burning

As we just said lifting weights helps you build muscle. This will also increase your resting metabolic rate meaning you’ll burn more calories even when you’re not working out.

Now since lifting more weight will increase muscle mass, it can help create a leaner appearance and also assist in overall weight loss when combined with cardio and a healthy diet plan.

Targeted Muscle Toning

Weighted exercises, such as squats and lunges, target the muscles in your thighs and glutes. This can help tone these areas, reducing the appearance of saddlebags by creating a more toned look.

Getting Rid of Saddlebags Through Diet

Getting Rid of Saddlebags Through Diet

Along with targeted exercises, a diet plan rich in magnesium, proteins, and other nutrients is also needed for losing saddlebag fat and overall weight.

Here’s a week-long meal plan designed to support weight loss and muscle tone:

  • Breakfast (300 calories) – Greek yogurt parfait with fresh berries and a tablespoon of honey.
  • Lunch (400 calories) – Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and a light vinaigrette.
  • Dinner (500 calories) – Baked salmon with quinoa and steamed broccoli.

  • Breakfast (350 calories) – Smoothie with spinach, banana, almond milk, and a scoop of protein powder.
  • Lunch (400 calories) – Turkey and avocado wrap with whole-grain tortilla and a side of mixed fruit.
  • Dinner (450 calories) – Stir-fried tofu with vegetables and brown rice.

  • Breakfast (300 calories) – Oatmeal topped with sliced almonds and blueberries.
  • Lunch (400 calories) – Quinoa salad with black beans, corn, bell peppers, and a cilantro lime dressing.
  • Dinner (500 calories) – Grilled shrimp with sweet potato and a side of asparagus.

  • Breakfast (350 calories) – Whole-grain toast with avocado and a poached egg.
  • Lunch (400 calories) – Lentil soup with a side of mixed greens salad.
  • Dinner (450 calories) – Chicken stir-fry with mixed vegetables and a side of brown rice.

  • Breakfast (300 calories) – Cottage cheese with pineapple chunks and a sprinkle of chia seeds.
  • Lunch (400 calories) – Spinach and feta stuffed chicken breast with a side of roasted carrots.
  • Dinner (500 calories) – Baked cod with a side of wild rice and green beans.

  • Breakfast (350 calories) – Smoothie bowl with mixed berries, granola, and a drizzle of almond butter.
  • Lunch (400 calories) – Grilled vegetable wrap with hummus in a whole-grain tortilla.
  • Dinner (450 calories) – Beef stir-fry with bell peppers, broccoli, and a side of brown rice.

  • Breakfast (300 calories) – Scrambled eggs with spinach and tomatoes, served with a side of whole-grain toast.
  • Lunch (400 calories) – Chickpea salad with cucumbers, tomatoes, red onion, and a lemon tahini dressing.
  • Dinner (500 calories) – Baked chicken breast with a side of quinoa and steamed green beans

8 Exercises To Get Rid of Saddlebags

8 Exercises To Get Rid of Saddlebags

Stand with your feet shoulder-width apart. Lower your body as if you’re sitting back into a chair, keeping your chest up and knees over your toes. Push through your heels to return to the starting position.

  • Reps and Sets: 3 sets of 12-15 reps

Step forward with one foot and lower your hips until both knees are bent at a 90-degree angle. Ensure your front knee is directly above your ankle. Push back up to the starting position and switch legs.

  • Reps and Sets: 3 sets of 12-15 reps per leg.

Side Lunges
Stand with your feet together. Take a big step to the side with your right foot, lowering your body until your right thigh is parallel to the floor. Keep your left leg straight. Push back to the starting position and switch sides.

  • Reps and Sets: 3 sets of 12-15 reps per side.

Fire Hydrants
Start on all fours with your hands under your shoulders and knees under your hips. Lift your right leg out to the side, keeping your knee bent. Lower it back down and repeat on the other side.

  • Reps and Sets: 3 sets of 15 reps per leg

Glute Bridges
Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down to the starting position.

  • Reps and Sets: 3 sets of 15 reps.

Curtsy Lunges
Stand with your feet hip-width apart. Step your right leg back and across behind your left leg, bending both knees as if performing a curtsy. Return to the starting position and switch legs.

  • Reps and Sets: 3 sets of 12-15 reps per leg.

Lie on your side with your knees bent and feet together. Keeping your feet touching, lift your top knee as high as possible without moving your pelvis. Lower it back down and repeat on the other side.

  • Reps and Sets: 3 sets of 15 reps per side.

Outer Thigh Lifts
Lie on your side with your legs straight. Lift your top leg towards the ceiling and lower it back down. Repeat on the other side.

  • Reps and Sets: 3 sets of 15 reps per leg.

The Outlook

That’s it. All you need to do is follow the diet plan and exercise regularly to get rid of the saddlebag fat. It is stubborn, but it is not impossible to get rid of it.

However, you must remember, that all these diets and workouts only work for you, when YOU work for it.

So, make this workout a part of daily life and you’ll lose that pesky fat with each day.
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