How To Get Rid Of Saddlebags – A Complete Guide

What Are Saddlebags?

Saddlebags are pockets of fat that accumulate on the outer thighs, just under your buttocks. The space under the buttocks is an underdeveloped area where fat accumulates, giving the appearance of saddlebags that hang off a horse’s back. What belly fat is to men, saddlebags are to women –difficult to get rid of.

Understanding their causes can give you the best insight on how to get rid of those saddlebags. So, keep reading!

What Are The Causes Of Saddlebags?

Saddlebags on the body may develop due to a host of factors. Genetics may play a role in lower body fat distribution (1). If your mother or grandmother had saddlebags, chances are you may have them too. Lack of movement, stress, and poor eating habits also lead to weight gain and accumulation of fat in different parts of your body (2), (3), (4).

Research also indicates that advancing age in women has been associated with higher levels of fat in the buttocks, hips, and thighs (5). So, don’t be surprised if you gain weight around your buttocks and thighs as you age.

Pregnancy may be another factor that can contribute to saddlebags. As your body goes through multiple changes, you may gain weight in the hip and thigh areas (6).

Saddlebags may be stubborn, but don’t worry. There are many different ways to get rid of them. Let’s learn all about them in the next section.

How To Get Rid Of Saddlebags

Making changes in your lifestyle and engaging in physical activities can help reduce the appearance of saddlebags over time. Regular exercise and a healthy diet are the most important steps to reduce excess fat anywhere in your body, including saddlebags.

1. Change Your Diet Plan

Making changes in your diet can go a long way in reducing saddlebags and improving your overall health. You can follow these simple tips:

•  Eat a diet rich in fresh fruits and vegetables (7).
•  Avoid the consumption of processed foods (8).
•  Limit your intake of alcohol (9).
•  Consume lean proteins such as fish, chicken, and legumes (10), (11), (12).
•  Eat complex carbohydrates such as quinoa, brown rice, and multigrain bread (13), (14), (15).

Quick Tip

Drink more water. This increases your metabolism and decreases water retention, which occurs when your body does not receive enough water and causes your saddlebags to appear heavier.

2. Get More Active

Along with a healthy diet, keeping yourself physically active can help reduce those saddlebags. If a trip to the gym is not your idea of exercise, there are plenty of other options out there. Swimming, dancing, jogging, yoga, or walking can help burn those calories, strengthen the muscles in your thighs and legs, and improve your overall fitness levels.

3. Targeted Exercises

If you work out regularly, try the following exercises to target your saddlebags:

•  Squats

Squats are one of those exercises that don’t require any equipment and are easy to do. When done right, they work on multiple muscle areas and can help you lose fat and aid in weight loss.

1.  Stand with your feet shoulder-width apart and your arms resting at your sides.
2.  As you brace your core and keep your chest high, begin to push your hips back and bend your knees. Make sure your knees do not cave in.
3.  When your thighs are parallel to the floor, pause for 2 to 3 seconds.
4.  Return to the starting position.
5.  Repeat 3 sets of 20 reps of this exercise every day for amazing results!

•  Single-Leg Hip Raise

This exercise targets your hamstrings and strengthens your hips, glutes, and abs.

1.  Lie down on your back, with your right knee bent and your right foot flat on the floor.
2.  Raise your left leg to be in line with your right thigh.
3.  Push your hips up and keep your left leg elevated.
4.  Pause and slowly return to the starting position.
5.  Switch to the right leg and repeat.
6.  Do 12 reps with each leg.

•  Mountain Climbers

These are considered one of the best cardio workouts that can help you stay in shape.

1.  Put both hands and knees on the floor.
2.  Place your right foot near your right hand and extend your left leg behind you.
3.  In one swift motion, switch your legs, keeping your arms in the same position.
4.  You can repeat the exercise 10 times.

•  Burpees

Burpees are a grueling yet effective workout for all those looking to lose saddlebags.

1.  Stand with your feet shoulder-width apart.
2.  Squat down with your back straight and your hands on the floor between your feet.
3.  With your weight on your hands, kick your feet back so you are on your hands and toes, and in a pushup position.
4.  Do one push-up before jumping to your feet and back to the starting position.
5.  Push up strongly from this position and jump, reaching your arms over your head.
6.  Repeat 3-4 sets of 10 burpees every day.

•  Fire Hydrants

This is an excellent exercise for toning your glutes and outer thighs, improving your hip stability, and reducing cellulite.

1.  Start by getting on all fours on your exercise mat. Your wrists should be directly under your shoulders while your hips are above your knees.
2.  Keeping your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor. Stop once your thigh gets to hip level. Keep your pelvis stable.
3.  Hold the position for 2 seconds before slowly lowering your leg back to the starting position.
4.  Do 15 reps on your right side before switching to your left leg.

• Barbell Squats

This exercise mainly targets hamstrings, glutes, quadriceps, and lower back muscles.

1. Stand with your feet shoulder-width apart and place a barbell on a squat rack at chest height.
2. Place the barbell on your upper back just below the base of your neck, but not directly on your spine.
3. Hold the barbell wider than shoulder-width apart and your palms facing forward.
4. Bend your knees and hips, lowering your body like sitting back on a chair.
5. Keep your back straight and chest up as you lower down.
6. Lower yourself until your thighs are parallel to the ground.
7. Push through your heels to straighten your legs, exhale.
8. Aim for 3–4 sets of 8–12 repetitions, depending on your fitness level.

Quick Tip

You may reduce your saddlebags in 6–12 weeks by exercising and modifying your diet to lose fat healthily.

Infographic: Dressing Tips And Styles To Cover Saddlebags

While lifestyle changes and diet along with an active lifestyle can gradually help you get rid of saddlebags, it should not be a reason that keeps you away from dressing up. Knowing your body shape and how to correctly style your outfit to flatter your curves is important too. This not only helps you look your best but boosts your confidence as well. Take a look at the infographic to get a better idea.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Is elliptical good for saddlebags?

The elliptical helps you lose fat throughout your body. This, in turn, would help reduce saddlebags as well. However, it doesn’t work to target saddlebags as a spot fat-reducing treatment.

Does skipping reduce saddlebags?

Cardio exercises like skipping can help lose body fat, eventually reducing the outer thigh fat or saddlebags.

Is it possible to reduce saddlebags without exercising?

Yes, saddlebags can be reduced without exercise through cosmetic surgeries like liposuction or non-invasive body contouring treatments like cryolipolysis (16), (17).

What are some medical treatments for saddlebags?

Liposuction, tummy tuck surgery, and lower body lift are some medical treatment options for saddlebags.

Can massage or body contouring treatments help get rid of saddlebags?

They may help reduce their appearance by stimulating lymphatic drainage and improving blood flow. However, these treatments may not be effective in eliminating saddlebags.

Is liposuction a good option for getting rid of saddlebags?

It can remove extra fat deposits in the outer thighs and contour the area, making it a viable choice for removing saddlebags. However, this procedure may not be suitable for everyone.

Are there any specific types of clothing or styles that can help conceal saddlebags?

A-line or flared skirts, high-waisted trousers, or wearing dark colors on the lower half of the body can help conceal saddlebags.

Image: Dall·E/StyleCraze Design Team

Tired of saddlebags? Then, get ready to feel confident and look amazing again! Watch this video to learn how to lose them in just 6 days with these top 10 exercises!

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David RosalesNSCA-CPT

 

David Rosales is a certified personal trainer, the co-owner of Roman Fitness Systems, and the head editor of prohockeystrength.com, the official website of the NHL strength coaches. He has been in the fitness industry for over five years and has worked with athletes and coaches from beginners to NCAA Division 1 and professional ice hockey. David graduated from New York...more

Varsha PatnaikHealth & Wellness Writer

 

Varsha holds a master's degree in biotechnology from Ravenshaw University, Cuttack, and is a certified diet and nutrition coach with two years of experience. She combines her scientific knowledge and her passion for writing to produce research-backed content in the health and wellness domain. Her writing focuses on the health and nutritional benefits of various ingredients and diets and how...more

Arshiya SyedaSenior Editor

Arshiya Syeda is a senior editor at StyleCraze with 7 years of experience. Prior to that, she was a content writer and combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care. She holds a bachelor's degree in literature and psychology from Osmania University, Hyderabad, and a post-graduate diploma in psychological...more

Payal KarnikSenior Health & Wellness Writer

Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science. This formidable combination equips her with the knowledge to write research-backed health and wellness articles. She has also published a research...more