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.
My workouts (and Metabolic Meal Plans) work together with my workouts to make you slim down instead of getting bigger and bulky.
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.
Firehydrant Exercise
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.
Side Lunge
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.
That’s it!
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.
Your Coach and Biggest Cheerleader
xxoo
Pin this workout to Pinterest so you’ll have it forever
Are your saddlebags ? My thigh is 38.18 inches? what should am İ?? Please help me i must be fit in four weeks i must be 36 inches ?
Hi Aysima! I’d recommend my Reset Cleanse and doing my thigh slimming workout at least 3 times a week! https://www.christinacarlyle.com/reset-cleanse/ https://www.christinacarlyle.com/how-to-lose-thigh-fat-thigh-slimming-workout-for-women/
Hi I am shela, I am a working women & age is round about 30, I have 2 kids, after 2 children birth I have lost my feminine appearance, I am police officer, the training of police officer also effect on my appearance, so I want to say my waist is 38, weight is 85 and hips saddle bags also 4 inch extra fat on thighs which looks to bad, kindly suggest me an work out which help men to reduce all these, because physical fitness is the demand of my job.
Thanks
You really need a meal plan! I’d suggest my Total Transformation program because you’ll get a meal plan and workouts that work together to melt fat 3 times faster. Results are guaranteed or you’ll get your money back, too. Here’s the link to learn more and get started https://www.christinacarlyle.com/total-transformation-program/ xo CC
I have a roll of fat below my buttox area, will the exercises shown in the above video help reduce that (included with healthy diet plan and cardio of course).
Yes. This one will help you, too https://www.christinacarlyle.com/butt-workout-2/
Hi. I am 5’7″ and 127 lbs yet I still have saddlebags. Pretty much all the articles I read about losing saddlebags say that weight loss is necessary in order to get rid of them. If I lose more weight I feel I will be too skinny. What is your advice?
Your genetics determine how your fat is distributed throughout your body and also if you have hormonal imblances or issues. So it is totally possible to reach a point where you’re super skinny in some places and still have fat in others if your genetics or an existing endocrine issue is present. Does anyone else in your family have saddlebags like you or hormonal issues?
im having trouble feeling the single leg hip lift in my core. I just feel a massive strain on my other leg lifting me up.
It’s normal to feel it in your legs and core. Are you squeezing your abs in tight during the lift?
Hi how many reps do you have to do.
Thanks
As many as you can until you feel the burn, once you feel the burn, do 5 more to complete your set. xo
Hi, how many Reps I’ll have to do to slim down my hips in two weeks???
You’ll slim down your hips faster with the right meal plan and full training program. You could do a million reps a day (don’t!) but it won’t matter if you’re not getting the right nutrition and training. My meal plans will help you https://www.christinacarlyle.com/programs/
Only 2 times a week max, but you also HAVE TO eat for your metabolic needs!
hi! i cant do the second exercise (side plank hip lift up) no matter how hard i try what should i do? is there any other exercise i can do instead of that one?
Skip it or add another set to the other exercises. 🙂
Hi,I don’t know whether it’s rare or not but I have saddlebags and butt fat and I’m a male.what should I do?
I’ve searched it a lot on Google but found nothing.pls help
Eat healthy and exercise regularly 😉 My programs will help you! https://www.christinacarlyle.com/programs/
can I use any of my resistance bands with these exercises? And can i do these 4x a week?
Yes you can. And no, I don’t recommend doing the same routine over and over again. That’s not the easiest and best way to get results, increases risk of injury, and can actually make it harder for you to get results long term. Try my programs! They’ll get you results faster working out smart, not hard. 😉 Here’s the link with all of the options I have for you. Results are guaranteed. https://www.christinacarlyle.com/programs/