If you want to tone the outside of the top of your thighs—also known as your saddlebags—then there are certain moves you can make to target that area. However, to make sure you get the most out of your exercise time, you can also put several training together to create a full workout which will help reduce the fat in the upper thighs while making both the legs and bottom of butt even stronger. That’s why Kevin Harris, personal trainer, wrestling coach, and founder and CEO of NANBFlets us in on an effective but fully manageable saddlebag burner exercise your glutes just won’t be able to live without them.
To achieve the results you’re looking for, Harris instructs you to do this routine two to five times a week, depending on your schedule and exercise intensity. Read on to learn more about this saddlebag burner routine. And then take a look The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
According to Harris, this exercise will seriously engage your glutes. Donkey Kicks are different from other types of glute exercises you may be familiar with because they target all three glute muscles simultaneously.
It may not surprise you to find that you perform Donkey Kicks starting on all fours like the animal. You want to have your hands on the ground, shoulder-width apart, while your knees are below your hips. Finally, Harris points out that you’ll need to “keep your spine aligned in a neutral position.” He goes on to explain: “Brace your core and then lift one knee off the floor, keeping your leg bent and your foot in a flat position. [From there,] Push your foot toward the ceiling by contracting your glute muscle while keeping your hips parallel to the ground. Then, lower your knee back down.
To get the most out of Donkey Kicks, Harris suggests completing 3 sets of 12 reps on each leg.
Related: Get rid of abdominal flab with these easy free-weight exercises, says a trainer
When it comes to banded side steps, Harris says, “[They] target both your glutes and hip muscles, making them a great saddlebag area workout.” Before you begin, though, you’ll need to have a resistance band on hand.
Position your legs so they are shoulder-width apart. Next, position your resistance band just below your knees or below your ankles. Bend your knees so you’re in a squat position. “Step to the side with your left foot so you feel resistance. Step with your right foot so the band loosens and you’re back to shoulder-width apart,” Harris instructs. Do this again, but this time to your right. Adds Harris: “Work until you feel the burn on the sides of your buttocks, [which] it should be 15 to 20 steps. Do 3 sets of 12 repetitions on each leg.
Related: Lose Saddlebag Fat Fast With These 3 Easy Exercises
Jump squats can be quite effective when it comes to targeting the saddlebag area. Harris notes, “This explosive exercise will help you build muscle in your glutes, hips, hamstrings, quads, and calves. It’s really a complete workout.” At the same time, Harris notes, “It can put pressure on your ankles, knees and hips, so don’t do it if you have a history of injury to those joints.”
Squat down while standing, making sure your feet are below your hip joints. From there, squat down until your thighs are “level with your knees.” At the same time, keep your arms straight in front of you, which Harris explains can help you keep your balance.
“Jump, lifting yourself off the ground at least three inches,” Harris says, adding, “You can also use your arms to give yourself more lift, if you want. Gently crouch down, knees bent, soft position.”
Adjust how much you tackle based on your current skill. Do 3 sets of 12 to 20 repetitions.
For more information on how to get a good glute workout, be sure to read Get Rid of Sagging Glutes With This Miracle Exercise, Trainer Says. So don’t forget to subscribe to our newsletter for more mind and body news!
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Desiree O
Desirée O is a freelance writer who covers lifestyle, food and nutrition news, among other topics. read more
