8 Moves to Lose Saddlebags for Good

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If you’re like most of us, the only saddlebags you want to see are at the ranch. Unfortunately, as we age, it gets harder and harder to keep those pesky saddlebags from creeping up around our hips, belly, butt, and thighs. While your first instinct might be to hit the gym, you’ll never see results as long as you’re carrying extra fat over your muscles. For this reason, pair regular exercise and a nutritious diet with these moves to lose your saddlebags, for good! Try our SkinnyMs. Clean Eating Plan in conjunction with the 8 exercise moves below.

8 Moves to Lose Saddlebags for Good

1. Side-Lying Leg Raises

Targets: Glutes and hip abductors

Start by lying down on your side, with your head propped up on your bottom arm. Slowly raise your upper leg straight up, being careful to keep your hips aligned. Lower your leg and repeat. Aim for 3 sets of 15 for each leg.

2. Inner Thigh Leg Lifts

Targets: Thighs and Glutes

Begin by lying on your right side, arm folded and placed directly underneath the shoulder. Bottom leg should be extended out straight and the top leg crossed over the leg on the bottom. Raise the extended leg up and down. Aim for 3 sets of 12-15 per leg.

3. Squats

Targets: Glutes, Hamstrings, Quads, Inner and Outer Thighs

Stand with feet slightly wider than shoulder-width apart and arms out in front of you. Slowly bend the knees, keeping the chest open and the head over the hips. Once you are in a sitting position, push with the heels to begin to a starting position. Aim for 3 sets of 10 to begin.

4. Side Lunges

Targets: Glutes, hamstrings, hip adductors, and quads

Stand with your feet hip-distance apart and your arms out in front of you. Step out to the side with one leg, while bending the knees into a squatting position. Be sure to keep your spine straight, creating a line from your neck to your tailbone. Return to standing position and repeat with the other side. Aim for 3 sets of 10 per side.

5. Step-Ups

Targets: Quads and hamstrings

Begin by standing before a small step or bench. The higher the step, the more intense the exercise will be. Step up with one leg, and follow with the other. You should now be standing with both feet on the step. Step down with the same foot you began with and repeat, beginning with the other leg first. Aim for 3 sets of 12-15 per leg.

6. Bridges

Targets: Glutes

Start by lying on your back. Slide your feet up so that your ankles are below your knees and your feet are flat on the floor. Squeeze your butt muscles as your raise your hips toward the ceiling. Hold for a count of 3 and return your hips to the floor.Aim for 3 sets of 12-15.

7. Planks

Targets: All Core Muscles

Begin by lying on your stomach with your hands placed, palms down, below your shoulders. Slowly push yourself up so that your weight is on your forearms and toes. Maintain a straight line from your neck through your legs. Hold for 30 seconds and release back to the floor. Aim for 3 sets.

8. Curtsy Lunges

Targets: Inner thighs and the glute medius, a smaller butt muscle. Helps to stabilize hips and improve posture.

Watch the instructional video below for correct form!

Mix up your exercise routines and engage in high intensity full body workouts, like this Fat-Blasting HIIT Workout to increase the amount of fat burned per workout.

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Looking to trim those sides more? Try our full blown Get Rid of Your Saddlebags Workout.

16 Comments on "8 Moves to Lose Saddlebags for Good"

  1. ALHolmes  April 22, 2015

    This is exactly what I need to do!! Thanks!!

    Reply
  2. Pearl cuellar  January 3, 2016

    Can’t wait to get started .

    Reply
  3. Karen wilson  April 27, 2016

    I have so much fat on my hips it look deform. Will these exercise work? I heard that this area is the hardiest to loose. That I might have to do liposuction. I can’t afford that, but I need help

    Reply
    • Kym Votruba  April 28, 2016

      There are many factors that can contribute to individual results, but those moves will definitely help you to strengthen your hip section. Stronger muscles are more effective at burning calories, but no amount of strength-training will show in the mirror if you have a thick layer of fat hiding the muscles. The best way to eliminate fat is with a combination of regular cardiovascular exercise, strength-training, and a clean diet of appropriate portions. Long-term weight loss really needs to be a three-pronged approach.

      Reply
  4. Kaitlyn  February 27, 2017

    I appreciate your realistic response to Karen. Cardio is something I need to work on.. I don’t enjoy it as much as strength training.

    Reply
  5. Alyssa  February 28, 2017

    Thank you so much for actually noting which muscles/muscle groups the exercises actually target. Sometimes I wonder what the point of an exercise is in regards to which muscle it is meant to target and you spell it all out for your readers. Also, sometimes I am looking for a different type of move than what I usually do for a certain area of the body and because you list the targeted muscle(s) I can tell if it’s a viable alternative or not! Again, thank you so much! 🙂 It would be nice if everyone followed your example on this!

    Reply
  6. Robin  March 1, 2017

    I was in a bad rear end collision. As a result, I have so joint issues… Dysfunction. I can do squats (and that is great, spent 1st 3months not able to bend down or squat). I was a runner and tennis player before this. I have tried all of these & it causes flares. I am in process of getting injections to the areas , it’s both sides. I am developing saddle bags and this is awful!!!! I turn 49 Friday and if I can’t stop them, I see this becoming the norm. I only weigh 107…I have lost muscle tone! Clams and bridges kill me. I have had 3 months of PT, which he was awesome but the pain is awful! And ideas? I watch what I eat. Please help me!!¡!

    Reply
    • Gale Compton  March 1, 2017

      Robin, It sounds like you’re on the right track…baby steps are so important. Review the workout plans and check with your doctor before beginning.

      Reply
  7. Brenda  May 21, 2017

    How’s the best way to get motivated? I am 56 yrs old. Not over weight but I do have 6 children and my stomach proves that and of course everything has went south. But I can’t seem to get motivated to even get started. HELP!!!

    Reply
  8. Rahmat Fajar Alam  May 27, 2017

    I will try what you give. And I also can not wait to try it.

    Reply
    • Nichole Furlong  May 27, 2017

      Good luck, make sure to come back and share your result. We’re so glad you excited!

      Reply
  9. Valentina  November 19, 2018

    SkinnyMs.,
    I have been told that doing lunges will make saddlebags bigger but I see here you say the opposite. How am I supposed to know whether or not it makes them bigger? Cuz I do not need bigger saddlebags.

    Reply
    • Erin Milller  November 19, 2018

      Hi Valentina,

      Traditional lunges (forward and reverse) primarily target your butt and thighs. Side lunges target these muscles as well, but will put more emphasis on your abductors (outer hip muscles.) With that being said, you do not need to worry about saddlebags getting bigger, as these exercises will only tighten (tone) your muscles. The only way to build muscle is to use heavy resistance in the form of dumbbells, kettlebells, barbells, etc… By heavy resistance, I mean a weight that you can only get 5-8 reps before failure. Body weight exercise, and even exercises using moderate resistance, will tone without adding mass. Moderate resistance can differ from person to person, but is usually considered a weight that you can easily perform 12-15 reps. Hope that clears things up! 🙂

      Reply
  10. Tersia  March 5, 2019

    How often should we do these exercises?

    Reply
    • Erin Milller  March 5, 2019

      Hi Tersia! We recommend performing these exercises 3-5 days per week 🙂

      Reply

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