Exercises for Saddlebags and Cellulite (Updated 2019)
Saddlebags are areas of fat on the sides of your thighs and Cellulite is a condition where the skin has a lumpy and dimpled appearance. There are different exercises for saddlebags and cellulite, but the following are recommended by the professionals.
When the muscles on your legs are underdeveloped, fat makes your skin fall outwards to the side. It creates the appearance of saddlebags. They take a sharp angle opposite to the curvy shapes the thighs and hips usually take. It pushes the fat that would lean outwards, making the pattern of fat appear on your thighs, spreading even higher up.
The more fat cells that increases, the more they push against the skin and cause those cords to pull down. This creates the weird appearance you love to hate. And the looser the muscles fibers are in your body, the easier it is to push through.
How to Get Rid of Cellulite and Saddlebags?
Would you do anything to get rid of saddlebags and cellulite? We can eliminate that unwanted fat and firm up things in a short amount of time with a focused diet and exercise.
One of the very best ways to get rid of cellulite on thighs and improve your general health and well-being is to walk regularly. A healthy diet can play a vital role in improving your desired goal, like different healthiest lunch, detox juices, and boiled egg diet.
According to a 2009 study by Frank Sachs, Harvard School of Public Health professor of cardiovascular disease prevention: ‘Weight loss depends on cutting calories rather than any specific diet. People can lose weight by eating the food they like to eat just by eating less.’
So despite what other diets would have you believe, it really is simple. Eat the right number of calories and you will probably lose weight.
Saddlebags Fat Exercises
The following saddlebags fat removal exercises will target the outer thighs while toning the surrounding muscles like the glutes and hamstrings, which are all connected in creating a more toned body shape. Don’t forget to notice your saddlebags before and after the exercises.
1. Warrior Pose/Tree Pose for Saddlebags
This pose strengthens your thighs, and butt to keep you balanced and aligned. This is an isometric exercise, meaning your hold still. However, even if you don’t move, you can feel your muscles engage and struggle to get stronger.
Start with a standing position, your feet together.
Lunge your right leg, turn left foot out 45 degrees and bend the right knee 90 degrees.
Lift arms to the sides, palms straight and down. Hold for 5 seconds.
Raise arms over your head and bring your palms together, then lower to the chest.
Bring feet together and lift right knee to hip height, place hands on your hips.
Hold for 10 seconds. Repeat and switch legs
2. Fire Hydrant for Saddlebags
Position yourself on your hands and knees on the ground. This will be your starting position.
Keep you dace down towards the floor and don’t try to arch your back. Keep your elbows locked, and don’t try to shift your weight to the support side.
Keeping the knee in a bent position, moving it away from the midline of the body.
Pause at the top of the motion, and then slowly return to the starting position.
Perform this slowly for a number of times.
Repeat on the other side.
Don’t rush through this exercise and don’t try to raise the legs higher than your hips. Breathe out as you raise your leg, and inhale as you come back to the starting position.
3. Roundhouse Kick for Saddlebags
It is a great lower body exercise that engages and tones your glutes. In addition to the toning, this is a great exercise for outer thighs saddlebags that leave your thighs more toned making it an excellent lower body workout.
Act an action star and work your hips at the same time with this kick out to the side.
Stand on one leg with your supporting foot and lift your knee as high as you can, toes pointed out slightly.
Bend the other leg and raise it up to the hip level, and then extend your leg fully with your toe pointed out.
Stand with feet shoulder-width apart, hold fists under the chin, palms in and elbows near the rib cage, shoulders relaxed.
Pivot back at 45° angle to start.
Extend your right leg out to the side, pointing your toes to the floor.
Switch legs and repeat again.
4. Brazilian Lunge for Saddlebags
Stand with your right foot about 2 feet in front of the left foot, your left foot should be resting on top of a sturdy chair or a bench.
Bend your knees to lower into a lunge, right knee bent at 90° angle and left knee lowering towards the floor.
Raise your body back up but don’t try to move your feet.
Touch your arms to the ground and raise your arms to jump. Keep your feet in a position, to easily come back up.
Do it with each leg and repeat as much as you can.
5. Hip Extension with Circles for Saddlebags
Stand with feet shoulder-width apart, shoulder blades squeezed together, hands on hips.
Keeping left leg straight, knee soft, lift left leg behind your body, pointing out toes, until you feel a contraction in your glutes. Don’t try to arch your back.
Draw a counterclockwise circle with your right toes, then repeat the circle clockwise.
Do it with one leg, then switch sides and repeat.
6. Chair Pose/Back Lunge for Saddlebags
Stand with legs and feet together.
Push hips back and squat as if you were sitting in a chair.
Keep knees over ankles, legs pressed together; extend both arms next to ears, keeping the head in line with spine.
Hold for 5 counts.
Place hands on hips and step back with right leg into a lunge, keeping front knee aligned over ankle.
Hold for 5 counts.
Return to start and repeat from chair pose, switching legs as you lunge.
Do 5 reps per side.
7. Boot Strappers for Saddlebags
Stand with your feet apart and bend at the waist to touch your toes.
Bend knees and lower your hips until it touches the floor. Allow heels to lift up if needed.
Put your hands on your toes and hold still. Lift your hips up so that you’re in the same position again where you can touch your toes.
Bend your knees and lower the hips to the floor again.
Stand all the way up and repeat the whole process.
8. Plié Squats for Saddlebags
Stand with feet wider than shoulder-distance apart and toes turned into a 45-degree angle.
Bend your knees and lower your torso, keeping your abs tight and back straight.
Squeeze your glutes and come to a standing position.
Raise your arms just below your shoulder and bend your knees until they are over your ankles.
Your arms should be in a straight line with your legs. Straighten your legs and lower your arms simultaneously.
Repeat as many times as possible for one minute.
9. Single-leg Hip Raise for Saddlebags
Begin from the floor, stay on your back, with your left knee bent and right leg resting straight on the floor.
Keeping your right leg straight, raise it up to a 45-degree angle so that it is in position with your left thigh.
Allow your arms to relax down on the floor.
Brace your muscles, press your left heel into the floor, and raise your hips up.
Your hips should end at the height that is straight from your shoulders through your foot, hips, and thighs.
Pause for 2 seconds, then come back to the floor. Repeat again the whole process.
10. Grasshopper Beats for Saddlebags
Lie on the floor with your face down and your neck in alignment so that your forehead rests on your arms.
Brace your muscles by holding them as if someone were about to punch you in the tummy.
Contract your butt muscles, and lift your legs off the ground and keep them separated.
Bring and hold your feet toward each other and press them together, squeezing with your hips and inner thighs.
Come back to the starting position, then repeat the movement.
11. Lying Glute Release for Saddlebags
Start with your back on the floor, bending your knees, and feet flat.
Bend your left knee, and twist it in a way that your left foot is on the top of your right thigh.
Keep your right knee bent, and wrap your hands around your right thigh to pull your legs toward the chest. You should feel a stretch in the outside of your left hip.
Once you feel the stretch, breathe, and hold for 25 seconds.
Release, then perform this whole process on the other side. Do this stretch again on each side.
12. Prone Hip Extension for Saddlebags
Use a sturdy bench, lie with your face down so that your legs should be hanging off the bench.
You should feel your hip bones when you are lying on the bench, but feel free to hinge at your hips.
Keep your neck straight and in alignment with your back and brace your muscles.
Push yourself down by holding onto the bench.
Squeeze your glutes and lift your legs up, allowing them to separate wider than your hips.
Lift as high as possible to get a strong contraction in your hips, but not so high that you feel discomfort in your lower back.
Keep squeezing your muscles to hold at the top for a two to three seconds.
Rest for 30 seconds, then repeat.
13. Lying Leg Abduction for Saddlebags
Lie down on your left side with your hips and your legs extended.
Support your upper body with your left elbow.
Stabilize your core and pull your belly button into your spine.
Slowly raise your right leg up as high as you can without rotating the hips, and lower your leg down.
Switch sides and repeat.
14. Pron Hip Raise for Saddlebags
First, lie face down on the bench with your legs hanging off of the end of the bench.
While holding yourself down on the bench, squeeze your glutes and lift your legs up slightly wider than your hips while keeping your core tight and your back straight,
You want to lift your legs as high as possible while squeezing your glutes tight.
Hold that position and then move your legs down to the floor for several reps.
Do three sets of 20 for each leg.
15. Lying Butt Bridge for Saddlebags
Lie down on your back with your knees bent and your feet flat on the floor.
Relax your arms on your sides.
Pull the belly button into your spine and contract your core muscles.
Push through the heels and lift your hips off the floor until they are aligned with your knees and your shoulders.
Squeeze your core muscles and hold the top position for a count of 5 and then slowly come back to the floor.
Complete three sets of 12 to 15 repetitions.
16. Front Squat for Saddlebags
Stand up on the floor with your legs shoulder-width apart, hold a dumbbell in both of your hands and secure them at shoulder-level with your elbows pointing to the front.
Pull your belly button into your spine, stabilize the core and straighten up your back.
Slowly bend yourself at the hips and lower down your knees into a squat. Continue to push down until your thighs are in a parallel position with the floor.
Push through your heels to come back to the starting position.
Don’t round your back during the exercise to prevent injury.
Perform three sets of 10 to 12 repetitions.
17. Clamshells for Saddlebags
Lie on your right side with your knees bent at a 45-degree angle, with your right leg stacked on top of right, and knees aligned.
Keep your core engaged and ankles together, slowly open your right knee upward to the sky.
Pause, then come back to starting position.
Be sure to engage your glute muscles and keep your torso straight.
Do 10 to 12 repetitions on each side.
18. Elevated Lunge for Saddlebags
Begin this exercise by standing a few feet in front of a step and pull your right foot back so toes are on the bench and heels lifted.
Bend your left knee, lowering your body toward the floor until both of your knees are bent at a 90-degree angle.
If your left knee extends in front of you when you lower down, move your left foot forward.
Squeeze your glute muscles as you press yourself back, keeping the weight in your left leg. Continue moving up and down and switch sides.
19. Mountain Climbers for Saddlebags
Start this exercise and position yourself in a push-up position with your toes pointed outward to the floor and your hands slightly above your shoulders.
Once you’re in the position, bring one of your knees up toward the chest and onto the floor with the opposite leg in a straight position and push your heel up.
Switch legs repeatedly while keeping your core muscles tight and your hips down.
Perform this exercise for a minute, and then repeat.
20. Outer Thigh Lifts for Saddlebags
Lie down on one of your sides and lift one of the legs up and down.
Depending on your ability, you can either adjust yourself on your elbow or push out your arm and straighten it into a side plank while you lift your leg up and down.
Make sure your core muscles are tight during this exercise and that your hips don’t start to pull down to the floor.
Your spine should always be strong and straight. Make sure to prevent yourself from injuring.
Do three sets of 15 reps on each leg.
Exercises for saddlebags and cellulite are the most prominent exercises for women. Women’s fat store in this area, to remove the unwanted fat you should perform these exercises. But one thing more also cares about your diet. A healthy diet can play a vital role in these exercises. You can get results within a month if you perform these exercises and take healthy diet.