Saddle Bags

How to Exercise to Lose Your Saddle Bags

Items you will need

  • Stability ball
  • Yoga mat

The Basics

Step 1Perform regular cardiovascular exercise for at least 150 minutes per week. If you want to lose weight, consider increasing the amount of time you perform cardio exercise to 300 minutes per week. Choose cardio exercises that engage the lower body, especially the outer thighs, such as running or elliptical training on an incline, running or walking up stairs, swimming and cycling.

Step 2Perform strength training exercises that strengthen the outer thigh muscles, such as modified side plank pose, stability ball bridge and dirty dog. You should devote at least two days per week to strength training. Schedule at least one day in between strength training sessions to encourage muscle recovery and regrowth.

Step 3Commit to eating a healthy diet. No exercise routine will work if you continue to eat more calories than you burn throughout the day. Trade sugary snacks, unhealthy fats and processed foods for natural, nutrient-dense fruits and vegetables, whole grains, lean proteins and low-fat dairy products.

Modified Side Plank Pose

Step 1Position yourself on all fours, aligning your wrists under your shoulders and your knees under your hips.

Step 2Roll on to your right side, stacking your hips and ankles on top of each other. Place your right forearm on the floor, parallel to the top of your yoga mat, palm facing down.

Step 3Press into the floor with your right forearm and outside of the right foot. Lift your hips and torso off of the ground. Lift your left leg away from the right toward the ceiling, as high as you can. Continue to maintain a stacked alignment in the hips.

Step 4Hold the left leg in the air for as long as you can. Lower the leg and lower the hips toward the floor. Roll over and repeat on the opposite side. Perform up to three rounds of modified side plank pose.

Stability Ball Bridge

Step 1Lie on your back with your knees bent and your feet directly in front of a stability ball. Place your heels directly on top of the ball. Position your arms by your sides, palms facing the floor.

Step 2Press your feet into the ball and lift your hips up as high as you can. Lower your hips back down to the floor.

Step 3Repeat for 12 to 15 repetitions, working your way up to three sets. If this exercise isn’t challenging enough, try extending one leg straight toward the ceiling as you lift your hips. Keep the opposite heel pressing into the stability ball.

Dirty Dog

Step 1Position yourself on all fours with your wrists aligned under your shoulders and your knees underneath your hips.

Step 2Lift your right leg out to the side, keeping your knee bent. Aim to raise the right knee to hip level.

Step 3Lower the right knee back under the right hip and repeat on the opposite side. Perform 12 to 15 repetitions on each side, working your way up to three sets.