Last Updated on October 20, 2022
If you want to know how to get rid of saddlebags aka the outer, upper thighs and are looking for a killer saddlebag workout, this is for you.
If you’re like most of my clients, the only saddlebags you want to see are purses… not the unwanted bulges of fat on the outer thighs and hips.
That’s why I’m sharing my top tips on how to get rid of saddlebags and a fun saddlebag workout made with some of the best exercises for the hips and upper, outer thighs.
How to Get Rid of Saddlebags
If you’re trying to tighten up the extra padding around your hips and slim down your saddlebags, you’re not alone. This area is a problematic spot for a lot of women and getting noticeable results in this area will require a multifaceted approach.
While your first instinct might be to hit the gym, but you absolutely must get the proper nutrition needed to burn fat and balance the hormones. Excessive fat deposits in the hips and waist are common in women with hormone imbalances.
So doing 500 leg raises without changing your diet and doing tons cardio won’t put a dent in your saddlebags if you’re not addressing your diet and reversing hormone issues.
I recommend these effective – yet easy-to-do-hip exercises to help you feel more confident the next time you slip into something slinky.
Pair this saddlebag workout routine along with one of my Metabolic Meal Plans for the best results.
When you eat for your metabolic type it’s (a lot!) easier to heal hormone imbalances, boost the metabolism and burn the most fat possible. Without starvation, deprivation, or boring, rabbit food.
To train your saddlebags you also need the right combinations of exercises that target all of the muscles in the hips and upper/outer thighs.
You also need to make sure you’re using a strategy that SLIMS the saddlebags without adding bulk, otherwise, you’ll make your hips bigger, which is what we’re trying to avoid.
Here’s the saddlebag workout I like most because the combination of exercises work together to slim everything in the upper/outer hips.
You may notice some of these exercises target the waist, in addition to the outer thighs. That’s because I like to slim the outer thighs and waist at the same time to help keep measurements proportional and snatched.
Saddlebag Workout Instructions
- Warm up with some light cardio (like jogging in place or walking on a treadmill) for 5-10 minutes.
- Repeat each exercise 15 times – on each side where applicable – to complete one set.
- Do 3 full sets of all 6 exercises to complete the workout.
- Cool down with some leg exercises for 5-10 minutes.
- Are you in? Leave me a comment and leg me know if you’re going to rock this saddlebag workout.
The Best Exercises for Saddlebags
Single Leg Hip Lifts
Lie face up on the floor with your left knee bent and your right leg straight. Place your arms out to your sides at 45-degree angles, your palms facing down. Raise your right leg until it’s in line with your left thigh. Squeeze your core tightly —as if you’re about to be punched in the gut—and hold it that way. Push up until your toes are in a straight line with your shoulders. Reverse the movement and return back to the start position to complete one rep.
Side (Oblique) Plank Hip Lifts
Lay down on your side so that only your forearm and the side of your foot are touching the ground. Make your body into a straight line (side plank position). Bend at the waist and lower your hip towards the ground and then back up again. Repeat for the desired amount of repetitions and then switch sides.
Side Leg Lifts
Stand upright and squeeze your core in tight. Without moving your upper body, flex your foot and lift one leg up and out to the side as far as you can go. Your upper body shouldn’t move. Lower and repeat. Do the same number of reps with your other leg to complete your set. Hold a chair for balance if you need to.
It looks very similar to a male dog “marking his territory” on a fire hydrant, hence the name. : ) Get down on your hands and knees with your palms flat on the floor and shoulder-width apart. Your knees should be hip-width apart and bent 90 degrees. Relax your core so that your lower back and abdomen are in a neutral position. This is your starting position. Without allowing your lower-back posture to change, raise your right knee up and out to the side as high as you can. Lower back down to the start position to complete one rep. Do the same number of reps with your other leg to complete one set.
Standing Fire Hydrants
Standing up straight and balance on one leg while holding a dumbbell in the opposite leg by pinching it behind your knee or use ankle weights. This is your start position. Lift your knee up and to the side as far as you can then lower your leg back down to complete one rep. Repeat the same number of reps with your other leg to finish one set.
Stand with your feet wider than shoulder-width apart, holding a pair of dumbbells. This is your start position. Lower your butt back and down to the side and lunge to the side towards the floor. Don’t extend your knee past your toes. Then push back up to the start position to complete one rep. Complete the prescribed number of reps with your other leg to complete one set.
As always, this workout works… if YOU work it.
So work it! You’re worth it!
If you think this workout would help someone else. Please share it.
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Christina is a certified Holistic Nutritionist, Personal Trainer, and Fitness & Health Coach. After healing multiple health issues, getting off 7 meds, & losing 40 pounds – and keeping it off for 10+ years, Christina teaches others how to get Happy, Healthy, & Fit quickly without any bullshit. She’ll show you how to slim down, tone up, and feel fantastic naturally with the most delicious food and least intense workouts possible.