The saddlebags are the lot of many women. Not very aesthetic, it is sometimes a source of real complexes. Fortunately, the sport can be of great help to lose hips: here is a simple exercise that you can do at home to lose your saddlebags.
1 – THE SQUAT
If we had to recommend only one exercise to build a muscular buttocks, it would be this one. “I hurt, I’m unloved, but I work, I’m I’m I’m… The squat!” Standing with your feet hip-width apart, bend your knees until your thighs are parallel to the floor, then pull up.
For an effective squat exercise, be sure to keep your knees forward, your back straight and your buttocks back. Start by doing 10. The pros can up the ante. Bonus tip: Challenge yourself to stay down for 10 seconds between squats.
2 – THE BRIDGE
Raise your pelvis by contracting your glutes, without arching your back, and blowing. Lower back down, resting first the top, middle, lower back and then the pelvis, while breathing in. Do 3 series of 20. The right time: in the evening, in front of the TV (on the living room carpet, not the sofa!). Bonus tip: remember to keep your abdominal muscles well toned. Your feelings: do you have a bad back? Be careful to keep your buttocks tight and your abs tucked in during the entire movement. Don’t arch your back and make sure your buttocks don’t touch the ground before your upper back on the way down.
3 – DONKEY KICKS
Hip extensions on the ground or Donkey Kicks Unlike other gluteal exercises, the Donkey Kicks is particularly effective because it only works the hip joint and targets the gluteus maximus muscle more precisely. It is precisely in this area that the saddlebags are located! Suitable for all levels, you can make the exercise more complex with elastic bands or weights to tie around the ankles. How to perform the exercise: On all fours on the floor, on your hands and knees. Keep your back straight without digging into your lumbar region. Lift one leg backwards (in line with the trunk) and stretch it completely. Bring it back towards the ground by brushing it with your knee, without putting it down, then go back up. Repeat the movement with that same leg until the set is complete, then do the same with the other leg. Do 3 sets of 20 reps per leg.
Variation: Do this same exercise in a standing position with a rubber band around the ankles.
4 – LUNGES:
Position: Stand with one leg in front, the other behind Movements: Lower by bending your front leg until your thigh is parallel to the floor, inhaling. Make sure to keep your chest straight, and come back up while exhaling. Repeat the exercise with the same leg before changing.
5 – LATERAL LEG LIFT:
This is a classic in the fight against the saddlebags. The lateral leg lift, in a lying position, allows you to build up the inner thighs by working the abductors. This exercise should be done on a hard floor with a gym mat for comfort. Lying on your side, rest your head on your elbow and one leg on the other. Keep your back straight, sheathing your abs. Raise your leg, well stretched, to about 30cm from the ground. Repeat the movement for 30 seconds and then switch sides. You may feel some discomfort in the hip area. To relieve yourself, lean on your arm, placing your hand flat on the ground at the level of your pelvis.