Saddlebags and Breeches: 5 effective exercises against the problem area


Would you like to lose weight on your thighs and buttocks and finally get rid of your saddlebags and breeches? With these five fitness exercises, the fat pads melt on the problem areas.


Many women struggle with saddlebags. What can you do about the stubborn pimples in the buttocks area? Above all, one thing: sport! With these five fitness exercises, you declare war on fat deposits on your thighs and buttocks.


Breeches are one of the most common problem areas for women. Not only corpulent but also slim women are annoyed by the stubborn love handles on their thighs and buttocks. The mean thing: saddlebags are genetically predisposed and are therefore difficult to train away.


You don’t have to accept the unsightly bulge on the thigh. With the right workout and a healthy diet, you are on the right path to getting rid of annoying saddlebags.


What are saddlebags?

Women have over 40,000 fat cells. The parts of the body where these are distributed hereditary. In women, fat cells are usually found on the thighs, hips, stomach, buttocks, and upper arms – the so-called “problem areas.” If the fat accumulates on the outer thighs and the outer buttocks area, it is called “saddlebags.” Because in the past the trousers for riding had a strong bulge in this area – hence the term.


Like cellulite and spider veins, breeches are mainly found in women. Since a weak connective tissue favors the unwanted curves, orange peel is a common companion.


Trouble With Saddlebags and Breeches


Breeches Syndrome: Lipedema is more than just fat deposits

If it is not just about fat accumulation due to extra pounds, but a pathological change in the adipose tissue, doctors speak of lipedema. This fat distribution disorder – also known as saddlebag syndrome – occurs symmetrically on the hips, buttocks, legs, and upper arms, but in the advanced stage can also affect the lower legs, forearms, and neck.


The first and typical signs of lipedema are feelings of tension, pain to touch or pressure, and exhaustion in the legs. If you get bruises quickly, this can also be an indication of saddlebag syndrome. In such a case, you should consult a doctor and have yourself examined.


If he diagnoses lipedema, there are various therapy options. Therapeutic compression stockings are often recommended in combination with exercise in order to relieve the lymphatic system and provide better blood flow to the tissue. Another option is manual lymphatic drainage. The weak tissue is stimulated by manual movements to remove stored fluids from the body.


Getting rid of saddlebags: what can I do?

Stubborn fat deposits on the thighs and buttocks do not necessarily indicate a lipedema disease. Often, the unsightly thigh fat is a very plausible result of too little exercise and an unhealthy diet.


Breeches for bikini


Training away saddlebags with sport

If you want to lose weight in the problem areas around your hips, you have to work hard. Breeches do not disappear overnight. On the contrary: it takes some time before the first results are seen. Since it cannot be influenced where the body burns the fat first, targeted weight loss in certain areas is rather difficult. It is, therefore, best to train the whole body – and as intensively as possible.


Cycling regularly burns a lot of calories and tones the entire hip area. Jogging and yoga are also effective in the fight against fat cells in the thighs and buttocks. The side plank is an effective yoga exercise for a nice waist and against saddlebags. Regular squats and swimming also melt away, annoying fat deposits. The swimming movements stress numerous muscle groups at once, and the water also massages the skin.


5 Effective Exercises Against Saddlebags

In addition to sports activities such as swimming and yoga, you should incorporate targeted fitness exercises into your training plan. A coordinated thigh lift workout makes saddlebags smaller and tightens the skin on the affected areas. In order to achieve visible results, however, you need to stay tuned and exercise regularly.


The following exercises are suitable for training against the unwanted love handles on the thighs and buttocks:


#1 – Lunges


Lunges exercise


You are standing straight with your legs hip-width apart. Then take a lunge forward. Go down so deep that the front leg is at a 90-degree angle to the floor, and the back leg is almost touching the floor. Hold the position for a moment, go back up, and repeat with the other leg. Repetitions: 2x 20 per side.



#2 – Side leg raises


Side leg raises exercise


You lie on your left side and straighten your back. The hip is straight. The right leg is over the left. Support your head loosely on your left arm. Now lift your right leg straight up and without swing. Hold it there for two seconds and then lower it back down without resting it on the other leg. You should feel the muscles in your buttocks and thighs. Repetitions: 2 x 20 pieces per side.


Side leg raises standing


8WONDER tip:  The exercise can also be performed while standing. To do this, stand up straight and lift your straight leg to the side in a controlled manner.


#3 – Wall seating


Wall seating saddlebags exercise


You “sit” with your upper body leaning against the wall. The legs are at a 90-degree angle on the floor. Press your buttocks against the wall and hold the position. The goal is 60 seconds. In the event that 60 seconds are too easy for you, you can increase the difficulty of the exercise with the help of weights (water bottles) that you hold in your hands.


#4 – Donkey kicks while standing on four feet


Donkey kicks on four feeds


Stand on four feet. Arms are straight and at shoulder height, hips and back straight, stomach tense. Now alternately lift the right and left leg upwards as far as possible. Do not get any momentum, but do the exercise slowly and in a controlled manner. Repetitions: 2x 20 per side.


#5 – Sidekick squats


Sidekick squats saddlebags exercise


Put your legs hip-width apart and your upper body upright. Then crouch down until your bottom is at knee level. The back must remain straight. As you go back to the starting position, lift one leg to the side and kick in the air. Repetitions: 2x 20 per side.


Supporting effect: Massages against saddlebags

Treatment with Endermologie can also help with light saddlebags. This massage technique with a special device penetrates deep into the tissue. The skin is tightened, and cellulite and flab on the thighs and bottom are reduced. Alternatively, the cupping method, special lymph drainage, wraps, or manual massage methods can be used to reduce irritating saddlebags.


5 easiest tips to manage your weight

Healthy diet versus saddlebags

If you want to get rid of saddlebags, you should change your diet in addition to regular exercise. Because in addition to targeted training, healthy and conscious eating is the be-all and end-all in the fight against fat deposits. If you reach a calorie deficit, i.e., your calorie consumption is higher than your calorie intake, you lose weight – saddlebags also get smaller.


A low-carb diet is particularly good because it has to burn fat when the body gets fewer carbohydrates. Proteins, on the other hand, support muscle building, promote the

burning of calories, and boost metabolism.


You can read our article about the top 14 healthy foods that accelerate your weight loss program.


Turn on your metabolism

According to Dr. Barry Sears, activating AMPk is the secret to a longer and better life. Specifically, AMPk helps convert sugar and fat into energy, while decreasing hunger. How Do I Turn On My “Metabolism Switch”? Click the LEARN MORE button.


Emergency measure: Vacuum saddlebags 

Anyone who does not get anywhere with exercise, a healthy diet, and therapeutic measures in the fight against fat deposits on the hips, buttocks, and thighs can think about liposuction (liposuction) on the outer thighs and buttocks.


The surgical procedure effectively removes saddlebags. In medicine, however, there is still disagreement as to whether the fat cells are completely destroyed in the process or whether they can regenerate over time.


What is certain is that you should discuss and weigh up the health side effects of the surgical procedure in detail with a doctor.


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