Train saddlebags: 4 exercises against fat deposits

Jodhpurs can cause a lot of frustration and shame. The increased accumulation of subcutaneous fatty tissue in the problem areas of the thighs and buttocks particularly affects the body of women, as they tend to be genetically pear-shaped, in contrast to the apple shape in men, which emphasizes the abdomen. Basically, you shouldn’t worry about alleged physical “flaws”. From a health perspective, however, larger fat deposits can be dangerous. Therefore, we will show you how to get rid of unwanted panniers.

How to get rid of panniers

At this point, it should be emphasized that selective fat loss in the corresponding problem area is hardly possible, since it is genetically determined in which places you prefer to accumulate fat and break it down again during weight loss. However, your project is by no means hopeless! Because you can through yours nutrition your whole reduce the percentage of body fat, which also causes the padding on the legs and buttocks to shrink. Additionally, you can use specific exercises to improve yours Train the muscles of the legs and buttocks, tighten and thus bring it into a more defined shape. With the following exercises you can tighten saddlebags and effectively reduce body fat.

The 4 best exercises against saddlebags

With the following exercises you can lose fat, increase muscle mass and thus also optically reduce and hide the saddlebags.

1. Raise the side leg

The lateral leg lift in a lying position is the classic par excellence lateral thigh muscles train and therefore must not miss in any training against jodhpurs.

Here’s how it’s done:

  • Lie on your side on a mat and, if necessary, lean with your elbow on the ground.
  • You can bend the lower leg slightly to keep balance.
  • Now stretch your upper leg as far as possible and lower it under tension Slow turn it off again without removing it completely.

20 reps per side, 3 sets

2. Dirty dog

This exercise lives up to its name because we mimic a dog peeing. What sounds a little disgusting at first turns out to be an extremely effective exercise for yours gluteus maximus and the lateral thighs.

Here’s how it’s done:

  • The starting position is on all fours.
  • Now open your hips and lift one leg to the side (90 ° in knee and hip), without twisting the upper body (the spine remains straight). If possible, don’t gain momentum with yourself.
  • If the exercise is too easy, stop at the top and push up. Alternatively, stretch a resistance band around your legs.

15 reps per side, 3 sets

Important: Do not fall into the back cavity. Perform the movement slowly and actively contract your glutes by squeezing your glutes.

3. Hofknicks’ lunges

This in English like Lunges of reverence the designated variation of the lunges is perfect for all the muscles of the thighs and buttocks at the same time to the train. You can also increase the intensity by holding dumbbells or water bottles.

Here’s how it’s done:

  • Stand with your feet hip-width apart, bend your knees slightly and contract your whole body.
  • Bring one leg behind you and place your foot behind your standing leg at an angle of approximately 45 degrees.
  • The corner Knee it should be in both legs about 90 degrees to be. The upper body is straight and the abdomen tight.
  • Lift up with your back foot and return to the starting position.
  • Turn off one side completely first and then switch to the other.
  • To burn even more thighs and buttocks: in the lowest position, briefly swing three times up and down, only then return to the starting position.

10 to 15 repetitions per side.

Important: The front foot should always land with the entire sole of the foot to avoid shear forces in the knee!

4. Jumping Jack

To finally train your whole body, strengthen the leg muscles with jumps and increase fat burning, we do the classic jumping jack.

Here’s how it’s done:

  • You start standing with your arms and legs closed and increase the tension throughout your body.
  • Now move your arms and legs apart in a jumping motion at the same time.

Jump at medium speed for 40 seconds, then go full throttle for 20 seconds, 3 reps

Tip: Perform these four exercises three days a week and complement your workout with high intensity resistance training such as jogging, cycling or swimming to further reduce body fat.

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