6 Simple Strength Exercises To Reduce Saddlebag Fat in 30 Days
Dealing with stubborn fat around your thighs? You're not alone. Many of us aspire to have sculpted, lean legs, but those persistent "saddlebags" can be a challenge to get rid of. Luke Carlson, an Exercise Physiologist, CEO, and Founder of Discover Strength, has been training clients since 1999 – from 55-year-old executives to professional athletes and 85-year-olds. He's here to share what really works, backed by science. Follow his 30-day plan, and he'll guide you on how to transform your lower body the right way.
The Truth About Saddlebags (And Why Most People Get It Wrong)
First, let's debunk some myths. Saddlebags are essentially fat deposits. While men tend to store fat in their abdomen (linked to cardiovascular disease), women typically store it in their hips and legs. Storing fat in the hips and legs is not strongly associated with metabolic syndrome and cardiovascular disease.
"Let's be clear: spot reduction is a myth," says Carlson. "Doing exercises targeting your thigh area won't magically melt away the fat there. But don't dismiss this yet because research shows that if you do strength training exercises for the upper body and legs, you boost your resting metabolic rate. This means you burn more calories even when you're not working out. By adding muscle to your upper body and legs, you burn more calories throughout the day and store less as fat (especially for women, this means less fat around the hips)."
"Furthermore, after a strength training session, your resting metabolic rate increases by about 5-9% for the next 3 days. This results in burning more calories and storing less fat. This is the key to losing saddlebags through strength training," explains Carlson.
Band Abduction Walk
"While strengthening muscles won't directly target fat loss in that area, developing strong outer thighs is crucial for overall fitness. The most effective bodyweight exercise for this area is the Band Abduction Walk," says Carlson.
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," says Carlson. "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 enhance fat loss and increase your metabolism, include these essential exercises:
- Chest Press
- Pulldown
- Shoulder Press
- Leg Press.
These compound movements trigger the most significant rise in resting metabolic rate, aiding in reducing overall fat storage. While the article doesn't provide specific form details for these exercises, it's important to perform them 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
