5 Moves for women to get Rid from Saddlebags Fat

Saddlebags fat is found no more in women as compare to the men because women have large pelvis. Estrogen in women trigger the accumulation of fat around the abdominal region along with thigh area, this is mostly happen in pregnancy.

Let's check out the saddlebags fat exercises:

• Single-leg hip raise 
• Bent-knee reverse hip raise
• Grasshopper Beat
• Prone hip extension 
• Lying glutes release 

Single-Leg Hip Raise

Lie on the floor straight, on your back, bent your right knee and keep straight your left leg on the floor. Keeping your left leg on rest, raise your right leg at 45 angle that it is in line of your thigh. Allow your arms at rest on floor perpendicular to your legs. 

Brace your core muscles, press your right knee into floor and raise your hips up. Move your hips up at height where your shoulders, thigh, foot and hips in same line. Pause for 5 seconds, move your leg back to initial position. Do this move 3 times with both legs one by one, without taking rest.

Bent-Knee Reverse Hip Raise

Lie facedown on your belly on Roman chair or sturdy exercise bench so that your hips on but your hand legs off and can move freely.  Anchor onto the chair with your hands if needed. Brace your core muscles,  contract your butts, lift your both legs up and straight them, parallel to the floor.

keep your neck and head on resting on bench. Immediately straight your legs at same time you keeping your head and your neck straight at rest in that way your body in same direction. Pause for 20 seconds and do this move 10 times.

Grasshopper Beat

Lie facedown on the floor straight with your neck alignment so that your forehead rests on the closed arms.  Brace your core muscles by contracting your tummy. Contract your butt muscles, stretch your legs straight six to eight inches to the floor, keeping them separated. 

Brings closer your feet towards each other and press them together, squeezing your butt and inner thigh muscles. Brings your legs at starting position. Repeat this move 10 times.

Prone Hip Extension

Lie facedown on your upper body on sturdy exercise bench so that your legs off the end of the bench. You will feel that your hipbones on the bench, but feel free to hinge at your hips. Keep your neck, back and your spine at rest and brace your core muscles. 

Anchor yourself by holding onto the bench. Compress your glutes and lift your legs up slowly, allowing them separate slightly wider that your hips. Lift your legs high as possible you can contracting your butt, but much that you feel more effort from your lower back. Hold this motion for 4 seconds, brings legs at starting position and do this move 5 times.

Lying Glutes Release 

Lie on your back at floor. Lift your left leg up and cross it over right leg keeping your right knee bent, perpendicular to each other. Hold your left leg thigh from middle with both hands by locking fingers each other. Your left ankle should just rest on the right knee.

Pull your left leg towards your chest with your both hands.You will feel stretch in the outside of your right hip. Once you feel the stretch, relax, take deep break and hold for 10 seconds. Then perform this move with other leg, do this move 5 times with both legs.