Dealing with excess fat on your thighs can be a common struggle. Many individuals aspire to have firm and toned legs but find it challenging to get rid of stubborn “saddlebags.” With over two decades of experience training a diverse range of clients, including executives, athletes, and older adults, I aim to provide evidence-based solutions. By following this 30-day program, you can effectively enhance your lower body.
The Truth About Saddlebags (And Why Most People Get It Wrong)
It’s essential to dispel some misconceptions about saddlebags. These fat deposits are a natural occurrence. Unlike men who tend to accumulate fat around their midsection, women often store fat in their hip and thigh areas. Fortunately, this type of fat storage is not strongly associated with metabolic or cardiovascular issues.
Let’s address the reality: spot reduction is a myth. Engaging in exercises that target specific areas like the thighs won’t miraculously eliminate fat in that region. Nonetheless, research indicates that incorporating strength training exercises for the upper and lower body can raise your basal metabolic rate. This refers to the number of calories you burn while at rest. By building muscle in these areas, you can boost your calorie expenditure throughout the day, ultimately reducing fat accumulation, especially around the hips for women.
Additionally, when you do a strength training workout, you increase your resting metabolic rate by about 5-9% for the next 3 days. Again, you burn more calories and you store less fat. This is the strength training focus for losing saddlebags.
Band Abduction Walk
While strengthening muscles won’t directly target fat loss in that area, building strong outer thighs is still crucial for overall fitness. The most effective bodyweight exercise for this area is the Band Abduction Walk.
Here’s how to do it:
- Place a resistance band around your ankles
- Bend your knees slightly
- Take lateral (sideways) steps, 8-12 inches each
- Maintain shoulder-width distance between feet when bringing them together
- “Walk” sideways for 10-20 yards, then return in the opposite direction.
Form tip: Keep your knees bent and hips low throughout the movement. Start with one set down and back.
Machine Abduction (The Best Option)
Here’s how to do it:
- Drive your legs out (abduct) for 2 seconds
- Pause when your legs are all the way out for a full second
- Return slowly to the starting position over 4 seconds
- Key focus: Move slowly and eliminate momentum
Form tips:
- Don’t use fast movements
- Avoid pushing down with your feet
Sets and reps: Aim for 8-12 reps to momentary muscle failure – the point where you can’t do another perfect rep. Interestingly, whether you do 7 reps or 17 reps, you’ll get the exact same benefit. Perform only 1 set, as multiple sets don’t produce better results.
The Four Power Moves That Also Melt Fat
To maximize fat loss and boost your metabolism, incorporate these key exercises:
- Chest Press
- Pulldown
- Shoulder Press
- Leg Press.
These compound movements stimulate the greatest increases in resting metabolic rate, helping reduce overall fat storage. While the transcript doesn’t provide specific form details for these exercises, they should be performed with proper form and progression under guidance.
Your 30-Day Transformation Plan
The key to success? Less is more. Structure your month with just two strength training workouts per week, allowing two days of recovery between sessions. This might seem counterintuitive, but it’s scientifically proven to maximize benefits.
This approach works because it:
- Allows proper recovery time
- Prevents overtraining
- Maximizes metabolic benefits
- Keeps you consistent and motivated.
The Missing Piece: What You Need to Know About Diet
Here’s the honest truth: exercise alone won’t give you the results you want. “Exercise is simply not a good way to lose fat,” I tell my clients. “Eating healthy is the only way to lose fat and reduce saddlebags.” Creating a calorie deficit through mindful eating is essential for seeing real changes in your body composition.
To maintain your results after the 30 days, continue following this balanced approach of strategic strength training and proper nutrition. Remember, sustainable results come from sustainable habits. And if you enjoyed this article, don’t miss How Long Your Walking Workout Should Be To Shrink Belly Fat.
