{"id":8685,"date":"2020-08-21T19:00:50","date_gmt":"2020-08-21T19:00:50","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=8685"},"modified":"2025-07-11T18:55:59","modified_gmt":"2025-07-11T18:55:59","slug":"how-to-lose-saddlebags","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/","title":{"rendered":"How To Lose Saddlebags: Shrinking Thigh Fat With These Simple Steps"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#What_are_saddlebags\" >What are saddlebags?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#What_causes_saddlebag_fat\" >What causes saddlebag fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Tips_on_how_to_lose_saddlebags_fast\" >Tips on how to lose saddlebags fast<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Watch_what_you_eat\" >Watch what you eat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Work_out_more\" >Work out more<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#10_of_the_best_workouts_for_saddlebags\" >10 of the best workouts for saddlebags<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Reverse_Hyper\" >Reverse Hyper<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Squat_Walks\" >Squat Walks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Clamshells\" >Clamshells<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Side_Lying_Leg_Lifts\" >Side Lying Leg Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Fire_Hydrants\" >Fire Hydrants<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Single_Leg_Glute_Bridge\" >Single Leg Glute Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Side_Lunge\" >Side Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Walking_Lunge\" >Walking Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Band_Deadlifts\" >Band Deadlifts<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#How_to_get_rid_of_love_handles_and_saddlebags\" >How to get rid of love handles and saddlebags<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Burpees\" >Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Mountain_Climbers\" >Mountain Climbers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Kettlebell_Swings\" >Kettlebell Swings<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#How_to_lose_saddlebags_without_exercising\" >How to lose saddlebags without exercising<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Do_saddlebags_ever_go_away\" >Do saddlebags ever go away?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Are_saddlebags_fat_or_muscle\" >Are saddlebags fat or muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#How_can_I_slim_my_outer_thighs\" >How can I slim my outer thighs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#Does_skipping_reduce_saddlebags\" >Does skipping reduce saddlebags?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Saddlebag fat can be like belly fat to men &#8211; extremely difficult and quite frustrating to get rid of. How to lose saddlebags is an issue many women who want more shapely hips and thighs are bothered about. Read on to find out how to lose saddlebag fat.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_saddlebags_&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_saddlebags_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_are_saddlebags\"><\/span><b>What are saddlebags?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These are areas of fat along the hip and outer, upper thighs that give many women a pear shape. They get their names from horse saddlebags, as many people tend to compare these pockets of fat to the bags that hang off a horse\u2019s saddle.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_causes_saddlebag_fat\"><\/span><b>What causes saddlebag fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no one thing that causes saddlebag fat. Some of the known causes include:<\/span><\/p>\n<p><b>Puberty: <\/b><span style=\"font-weight: 400;\">Saddlebag fat is more common in women than it is in men, and this is mostly due to puberty. When girls reach puberty, they tend to accumulate fat in their breasts, thighs, butts, and hips. During this development time, some extra fat can settle in the outer thighs and, over time, it gets bigger and more pronounced (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2931339\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Pregnancy: <\/b><span style=\"font-weight: 400;\">While the question of how to lose saddlebag fat may not have haunted you before, it can be a constant bother during pregnancy and after giving birth (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9929857\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Changing estrogen levels<\/b><span style=\"font-weight: 400;\">: Estrogen is a big culprit in how and where women store their fat (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9929857\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Changes in its levels cause women to gain fat in their abdomen, hips, and thighs, giving them love handles and saddlebags.<\/span><\/p>\n<p><b>Genetics: <\/b><span style=\"font-weight: 400;\">Sadly, genes could be the reason why you have saddlebags. If the women in your family all have fat on their thighs, then the chances are high that you\u2019ll also be prone to storing fat there.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_saddlebags_\">experience the fun side of fitness <\/a> and dieting with BetterMe!<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-61983 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-1024x576.png\" alt=\"How To Lose Saddlebags\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_on_how_to_lose_saddlebags_fast\"><\/span><b>Tips on how to lose saddlebags fast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Saddlebags, particularly if they\u2019re genetic, can be extremely difficult to get rid of, but there are some things you can do to minimize them.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Watch_what_you_eat\"><\/span><b>Watch what you eat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Adjusting your diet to get rid of saddlebags could be the answer you have been looking for. How does diet apply?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Extra calories equal extra fat<\/b><span style=\"font-weight: 400;\">: Saddlebags are basically fat stored in an undesirable place. When you eat more than your body requires, the extra calories get turned into fat. This fat could be stored on your arms, abdomen, and love handles or saddlebags. For an effective \u201chow to lose saddlebags plan\u201d, try eating on a calorie deficit, as this may help minimize your thigh fat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The types of food you consume<\/b><span style=\"font-weight: 400;\">: High-sugar, high-fat, and high-carbohydrate foods are all detrimental to your overall health and can make saddlebags bigger due to overconsumption (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9323357\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). If you notice that you eat a lot of such foods, adjusting your diet to get rid of saddlebags will be highly effective.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Next time you go grocery shopping, add more leafy greens such as kale, spinach, lettuce, and collard greens to your cart. Eat more fruits to replace candy and sweets. Nuts and seeds are also an excellent source of healthy fats and protein. Consume more fatty fish, such as salmon, tuna, and mackerel, as this is low in calories and packed with omega 3 fatty acids (<\/span><a href=\"https:\/\/www.who.int\/initiatives\/behealthy\/healthy-diet\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to also eat carbs but replace<a href=\"https:\/\/betterme.world\/articles\/refined-carbs\/\"> refined carbs<\/a> such as white bread, pizza, and pasta with more nutritious options such as starchy vegetables, quinoa, beans, legumes, popcorn, oatmeal, and brown rice. (<\/span><a href=\"https:\/\/www.who.int\/initiatives\/behealthy\/healthy-diet\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Work_out_more\"><\/span><b>Work out more<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best way to lose body fat (saddlebags included) is through exercise. Increase the amount of cardio you do, and you can significantly minimize your outer thigh fat. Some examples of great cardio workouts include swimming, running, jumping rope, walking, cycling, and hiking (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/physical_activity\/index.html\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_saddlebags_\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8-2-1.png\" alt=\"how to lose saddlebags \" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"10_of_the_best_workouts_for_saddlebags\"><\/span><b>10 of the best workouts for saddlebags<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If just doing cardio is not enough for you, here are some fantastic \u201chow to lose saddlebags\u201d workouts. Before you undertake any of these exercises, talk to your doctor to get the go-ahead.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While these workouts will exercise your lower body, remember that spot reduction exercises don\u2019t exist. These examples should be added to your daily workout routine that should include full-body workouts, cardio, and strength training.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are the holy grail of all workouts. Squats are easy to do and when they\u2019re done right, they can help burn calories and build lean muscle mass in the glutes, quads, and hamstrings.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart, resting your arms straight down at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bracing your core and keeping your chest high, start to push your hips back, bending your knees as if you\u2019re going to sit down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure that your knees don\u2019t cave in and when your thighs are parallel to the floor, pause for 2 &#8211; 3 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up through your whole foot with the majority of your weight focused in your heels to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this up to 12 times for one set.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to aim for 3 sets a day, but remember to pace yourself.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reverse_Hyper\"><\/span><b>Reverse Hyper<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down on a sturdy bench or bed. Your hip bones should be on the bench while your legs hang off and can move freely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anchor onto the bench with your hands and arms to keep yourself from falling off.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/\">Brace your core<\/a> muscles, contract your butt, and lift both legs until they\u2019re straight and parallel to the floor. Keep your head and neck in alignment, resting it on the bench if necessary.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your legs in place, parallel to the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the start position and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squat_Walks\"><\/span><b>Squat Walks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are also known as banded squat walks or lateral band walks. As the name suggests, you\u2019ll need a resistance band for this exercise.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the resistance band just above each ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your feet shoulder-width apart. The band should be pulled tight, but not stretched.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees slightly and move into a half-squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet in line with your shoulders and face forward with your body weight evenly distributed over both feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintaining the half-squat position, take a step sideways with one leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move the other leg in and sideways while keeping your hips level during the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this 10 to 15 times before switching your weight to the other leg and repeating the movements.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">For proper posture, make sure your spine is in a neutral position and not arched.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Clamshells\"><\/span><b>Clamshells<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your right side with your knees bent at a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The left leg should be stacked on top of the right leg, and your knees and ankles should be aligned.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged and ankles together, slowly open the left knee to the sky, pause for 2 to 3 seconds, and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to engage your glutes and keep your torso straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this 10 to 12 times on one side before switching sides and repeating the exercise.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you want more of a challenge, wrap a resistance band around your legs slightly above your knees. This will make you use more muscle power to do this workout.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/ice-hack-to-lose-weight\/\"><i>The Ice Hack to Lose Weight: Is There Science to Support the Claims?<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Lying_Leg_Lifts\"><\/span><b>Side Lying Leg Lifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your left side on a gym mat and support your head with your left hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your legs out with the right leg stacked on top of the left.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right leg up and then lower it back down toward the floor, but don\u2019t let it touch the floor. Keep your torso still and pull your abs in to support your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 10 times and then switch to the other side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fire_Hydrants\"><\/span><b>Fire Hydrants<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by getting on all fours on an exercise or yoga mat. Your wrists should be directly under your shoulders and your hips should be over your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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 and make sure to keep your pelvis stable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 2 seconds before slowly lowering your leg back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this up to 10 times on your right side before switching to the left leg.<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-61847 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Lose-50-Pounds-In-5-Months_-Is-10-Pounds-A-Month-A-Healthy-Weight-Loss-Pace_-1024x576.png\" alt=\"How To Lose Saddlebags\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Lose-50-Pounds-In-5-Months_-Is-10-Pounds-A-Month-A-Healthy-Weight-Loss-Pace_.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Lose-50-Pounds-In-5-Months_-Is-10-Pounds-A-Month-A-Healthy-Weight-Loss-Pace_-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Lose-50-Pounds-In-5-Months_-Is-10-Pounds-A-Month-A-Healthy-Weight-Loss-Pace_.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Lose-50-Pounds-In-5-Months_-Is-10-Pounds-A-Month-A-Healthy-Weight-Loss-Pace_-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Single_Leg_Glute_Bridge\"><\/span><b>Single Leg Glute Bridge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your right knee bent and right foot flat on the floor. Your left leg should be flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your left leg so it\u2019s in line with your right thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once in this position, push your hips up, keeping your left leg elevated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for two to three seconds and then slowly lower yourself and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement 10 times before switching legs.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Remember to keep your core engaged throughout the exercise.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Lunge\"><\/span><b>Side Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your feet together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a large step out with your right foot. Keeping your left leg straight, sit into your right leg like a single-leg squat by sitting your hips back and bending at the knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go as low as you can, then return to standing position and bring your feet back together.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate sides until you\u2019ve done 16 reps (8 per leg).<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walking_Lunge\"><\/span><b>Walking Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take one big step forward with your right foot and lower yourself down until your front knee reaches a 90-degree angle and your back knee is within several inches of the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your weight onto your front right foot, power up to standing, and bring your left foot in line with your right foot.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement alternating sides for 16 reps (8 per leg).<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Band_Deadlifts\"><\/span><b>Band Deadlifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a resistance band and place the middle of it underneath your midfoot.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the handles of the band. While keeping your back straight, bend at the hips with a slight bend in the knee until your upper torso is almost parallel to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thrust your hips forward to stand up.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Repeat the movement for 10 reps.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-61684 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4-1024x576.png\" alt=\"How To Lose Saddlebags\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_get_rid_of_love_handles_and_saddlebags\"><\/span><b>How to get rid of love handles and saddlebags<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Struggling to lose love handles and saddlebags can be a frustrating experience. Both subcutaneous fat regions are extremely difficult to get rid of, but with dedication, you can lose them. While the above workouts show you how to lose saddlebags fast, the following exercises will target both your love handles and saddlebags.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Burpees\"><\/span><b>Burpees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not only should burpees be at the top of your list for getting rid of love handles and saddlebags, they\u2019re great for anyone who is trying to lose weight, no matter the body part. They may be a gruelling exercise, but they\u2019re also incredibly effective for calorie burn.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat down with your back straight and place your hands on the floor between your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your weight on your hands, kick your feet back, so you\u2019re on your hands and toes in a push-up position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do one push-up before jumping your feet forward to their starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push strongly from this position and jump, reaching your arms above your head.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Beginners should omit the push-up (or do a knee push-up) if this variation is too difficult for them.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mountain_Climbers\"><\/span><b>Mountain Climbers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not only are these a fantastic cardio exercise, they\u2019re also among the best exercises to increase your heart rate and burn calories.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a traditional plank position with your shoulders directly over your hands and wrists.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to keep your back flat and your butt down, maintaining a neutral spine. Don\u2019t curve your back or sag your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lift up your right knee, bringing it toward your elbow (or as far as you can). Return your right knee back to the starting position as you simultaneously drive your left knee up toward your left elbow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and continue switching legs as you pick up the pace. It should feel as if you\u2019re<a href=\"https:\/\/betterme.world\/articles\/running-in-place-exercise\/\"> running in place<\/a> in a plank position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kettlebell_Swings\"><\/span><b>Kettlebell Swings<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Similar to mountain climbers, kettlebell swings are great cardio exercise. They exercise the muscles in your core, glutes, hamstrings, and lower back.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet slightly wider than shoulder-width apart as you hold a kettlebell in front of your body with both hands, arms straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use this momentum and thrust your hips forward to swing the kettlebell out in front of your body, no higher than shoulder height. Engage your glutes and core as you stand up straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When the kettlebell hits its maximum height, your knees should be straight, and your glutes contracted in a full hip extension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow the kettlebell to swing back down through your legs and repeat the movement.<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-62209 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/woman-4-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/woman-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/woman-4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/woman-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/woman-4-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_saddlebags_\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_lose_saddlebags_without_exercising\"><\/span><b>How to lose saddlebags without exercising<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working out and eating right should always be the first thing you consider when trying to lose fat. However, if you\u2019ve been working out and making healthy food choices but can\u2019t get rid of saddlebags, here are some alternative measures you can consider for fixing loose saddlebags.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>SculpSure: <\/b><span style=\"font-weight: 400;\">Also known as WarmSculpting, this is a non-invasive body contouring treatment that promises to target and reduce fat cells safely in just 25 minutes. The procedure is a laser treatment that destroys fat cells by heating them up and breaking them down. WarmSculpting may help you lose up to 11 percent of your saddlebag fat in just two treatments (<\/span><a href=\"https:\/\/www.plasticsurgery.org\/news\/blog\/sculpsure-a-new-option-in-nonsurgical-fat-reduction\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Liposuction<\/b><span style=\"font-weight: 400;\">: Unlike the above procedure, liposuction is quite invasive, but it can help get rid of a lot of the fat from your thighs and love handles. If you choose this option, you\u2019ll have to be put under and a surgeon will use a large narrow suction tool to carefully siphon up to 11 pounds of excess fat from your body. Recovery time can be up to a month (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/article\/002985.htm\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cool Sculpting<\/b><span style=\"font-weight: 400;\">: As with SculpSure, this is a non-invasive procedure, but it uses freezing temperatures to kill your fat cells. The process takes approximately 30 minutes and can help get rid of up to 30 percent of fat in the chosen area (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4444424\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Please note that while these cosmetic procedures seem as if they\u2019re the best options because they provide quick results, they\u2019re also quite expensive. Depending on your procedure of choice, you may have to part with anything from $1,000 to $3,500 (or even more).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, none of these procedures guarantee that the fat will never accumulate again. Without proper diet and exercise, your saddlebags will get bigger and you\u2019ll soon be back to square one looking at options on how to lose saddlebags.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/boxing-calories-burned\/\"><i>Boxing Calories Burned: Lose Weight by Punching<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_saddlebags_\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/11.png\" alt=\"how to lose saddlebags \" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_saddlebags_ever_go_away\"><\/span><strong>Do saddlebags ever go away?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, saddlebags can disappear with a proper diet and exercise. However, it may take longer for some people depending on their body type and genetics. Below are some science-backed strategies for fat loss that you can use to get rid of saddlebags.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calorie Deficit:<\/b><span style=\"font-weight: 400;\"> In order to lose weight, you need to create a caloric deficit by burning more calories than you consume. This can be achieved through a combination of diet and exercise. Aim for a calorie deficit of 500-1,000 calories per day to lose about 1-2 pounds per week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardiovascular Exercise:<\/b><span style=\"font-weight: 400;\"> To target the saddlebags specifically, include cardiovascular exercises such as walking, running, cycling, or swimming in your workout routine. These activities will help burn extra calories and fat from your entire body, including the saddlebag area (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/physical_activity\/index.html\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength Training:<\/b><span style=\"font-weight: 400;\"> Building muscle through strength training is also essential for losing saddlebags. It helps increase your metabolism and burns more calories, even while at rest (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Focus on exercises that target the outer thighs and hips, such as squats, lunges, and side leg lifts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthy Diet:<\/b><span style=\"font-weight: 400;\"> Eating a healthy and balanced diet is essential for fat loss. Include lean proteins, fruits, vegetables, whole grains, and healthy fats in your meals. Avoid processed foods, sugary drinks, and excessive alcohol consumption (<\/span><a href=\"https:\/\/www.who.int\/initiatives\/behealthy\/healthy-diet\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Check out our collection of <\/span><a href=\"https:\/\/betterme.world\/articles\/upper-thigh-exercises\/\"><b>Upper Thigh Exercises<\/b><\/a><span style=\"font-weight: 400;\"> for specific exercises that target saddlebags.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_saddlebags_fat_or_muscle\"><\/span><strong>Are saddlebags fat or muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Saddlebags are primarily fat deposits and their appearance is more prominent in individuals with a higher body fat percentage. Having strong muscles in the outer thighs and hips can help reduce the appearance of saddlebags, but they\u2019re not entirely made up of muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because of this, losing saddlebags requires a combination of both fat loss and muscle-building strategies.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_slim_my_outer_thighs\"><\/span><strong>How can I slim my outer thighs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Slimming your outer thighs is a great way to reduce the appearance of saddlebags. The main way to do this is to reduce overall body fat, which you can achieve by following these strategies:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dietary Changes:<\/b><span style=\"font-weight: 400;\"> Adopting a healthy and balanced diet is essential for reducing body fat. Aim to eat in a calorie deficit, limit your intake of processed and fatty foods, and increase your consumption of whole, nutrient-dense foods (<\/span><a href=\"https:\/\/www.who.int\/initiatives\/behealthy\/healthy-diet\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance Training:<\/b><span style=\"font-weight: 400;\"> Incorporate strength training exercises that target the outer thighs such as side leg lifts, inner thigh squeezes, and clamshells into your workout routine. These exercises will help tone and strengthen the muscles in this area (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/physical_activity\/index.html\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardiovascular Exercise:<\/b><span style=\"font-weight: 400;\"> As previously mentioned, including cardiovascular exercises in your workout routine is essential for fat loss. Aim for at least 150 minutes of moderate or 75 minutes of vigorous activity per week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/physical_activity\/index.html\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase Water Intake:<\/b><span style=\"font-weight: 400;\"> Drinking plenty of water helps flush out toxins from your body and aids in weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4901052\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Try Yoga or Pilates:<\/b><span style=\"font-weight: 400;\"> These exercises help strengthen and tone muscles, including those in the outer thighs and hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Be Patient:<\/b><span style=\"font-weight: 400;\"> Losing saddlebags takes time and patience. Don&#8217;t be discouraged if you don&#8217;t see immediate results. Stick to a healthy routine and the changes will come gradually.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In our previous post on <\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-inner-thigh-fat\/\"><b>How to Get Rid of Inner Thigh Fat<\/b><\/a><span style=\"font-weight: 400;\">, we highlight some additional tips you can incorporate into your routine to help slim down your outer thighs. These tips include massage, using an exercise ball, and incorporating plyometrics.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_skipping_reduce_saddlebags\"><\/span><strong>Does skipping reduce saddlebags?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Skipping intensely and consistently can reduce your body fat percentage, which can help reduce the appearance of saddlebags. However, spot reduction is not possible through any exercise, including skipping. This means you can\u2019t target fat loss from a specific area solely by doing exercises that work on that area.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good overall workout routine that includes cardio and strength training combined with a healthy diet is essential for reducing saddlebags. Skipping can be a fun and effective addition to your workout routine, but it shouldn\u2019t be solely relied upon for spot reduction.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_saddlebags_&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_saddlebags_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing saddlebags may be quite difficult, but it can be done. Working out, eating healthy meals, and staying within your calorie intake limit will go a long way in helping get rid of this unwanted fat. That being said, it\u2019s also important to note that this fat may never go away completely, particularly if it\u2019s woven into your DNA.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best thing is to love yourself and realize that all women don\u2019t look alike, nor do they have the same <a href=\"https:\/\/betterme.world\/articles\/3-body-types\/\">body types<\/a>. If you choose to attempt any of the above \u201chow to lose saddlebags fat fast\u201d exercises or change your diet, make sure you speak to a doctor or dietician first.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Saddlebag fat can be like belly fat to men &#8211; extremely difficult and quite frustrating to get rid of. How to lose saddlebags is an issue many women who want more shapely hips and thighs are bothered about. Read on to find out how to lose saddlebag fat. What are saddlebags? These are areas of [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":79660,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[45],"class_list":["post-8685","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Lose Saddlebags: Shrinking Thigh Fat With These Simple Steps - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you eager to find out \u2605 HOW TO LOSE SADDLEBAGS \u27a4? Check out this article to find out exercises and diet tips to help you get rid of or minimize them.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Lose Saddlebags: Shrinking Thigh Fat With These Simple Steps\" \/>\n<meta property=\"og:description\" content=\"Are you eager to find out \u2605 HOW TO LOSE SADDLEBAGS \u27a4? Check out this article to find out exercises and diet tips to help you get rid of or minimize them.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-11T18:55:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/How-To-Lose-Saddlebags_-Shrinking-Thigh-Fat-With-These-Simple-Steps-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\"},\"headline\":\"How To Lose Saddlebags: Shrinking Thigh Fat With These Simple Steps\",\"dateModified\":\"2025-07-11T18:55:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/\"},\"wordCount\":2709,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/How-To-Lose-Saddlebags_-Shrinking-Thigh-Fat-With-These-Simple-Steps-1.png\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Saddlebag fat can be like belly fat to men - extremely difficult and quite frustrating to get rid of. How to lose saddlebags is an issue many women who want more shapely hips and thighs are bothered about. Read on to find out how to lose saddlebag fat.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_saddlebags_\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What are saddlebags?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">These are areas of fat along the hip and outer, upper thighs that give many women a pear shape. They get their names from horse saddlebags, as many people tend to compare these pockets of fat to the bags that hang off a horse\u2019s saddle.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What causes saddlebag fat?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There is no one thing that causes saddlebag fat. Some of the known causes include:<\/span>\\r\\n\\r\\n<b>Puberty: <\/b><span style=\\\"font-weight: 400;\\\">Saddlebag fat is more common in women than it is in men, and this is mostly due to puberty. When girls reach puberty, they tend to accumulate fat in their breasts, thighs, butts, and hips. During this development time, some extra fat can settle in the outer thighs and, over time, it gets bigger and more pronounced (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2931339\/\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<b>Pregnancy: <\/b><span style=\\\"font-weight: 400;\\\">While the question ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/\",\"name\":\"How To Lose Saddlebags: Shrinking Thigh Fat With These Simple Steps - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/How-To-Lose-Saddlebags_-Shrinking-Thigh-Fat-With-These-Simple-Steps-1.png\",\"dateModified\":\"2025-07-11T18:55:59+00:00\",\"description\":\"Are you eager to find out \u2605 HOW TO LOSE SADDLEBAGS \u27a4? 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How to lose saddlebags is an issue many women who want more shapely hips and thighs are bothered about. Read on to find out how to lose saddlebag fat.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_saddlebags_\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>What are saddlebags?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">These are areas of fat along the hip and outer, upper thighs that give many women a pear shape. They get their names from horse saddlebags, as many people tend to compare these pockets of fat to the bags that hang off a horse\u2019s saddle.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What causes saddlebag fat?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">There is no one thing that causes saddlebag fat. Some of the known causes include:<\/span>\r\n\r\n<b>Puberty: <\/b><span style=\"font-weight: 400;\">Saddlebag fat is more common in women than it is in men, and this is mostly due to puberty. When girls reach puberty, they tend to accumulate fat in their breasts, thighs, butts, and hips. During this development time, some extra fat can settle in the outer thighs and, over time, it gets bigger and more pronounced (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2931339\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<b>Pregnancy: <\/b><span style=\"font-weight: 400;\">While the question ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/","url":"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/","name":"How To Lose Saddlebags: Shrinking Thigh Fat With These Simple Steps - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-lose-saddlebags\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/How-To-Lose-Saddlebags_-Shrinking-Thigh-Fat-With-These-Simple-Steps-1.png","dateModified":"2025-07-11T18:55:59+00:00","description":"Are you eager to find out \u2605 HOW TO LOSE SADDLEBAGS \u27a4? 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