June 24, 2014
There is nothing like the summer to get you high-stepping to the gym. Your workout and diet are invigorated with the promise of the sun, sea and donning a swimsuit. For many women the saddlebag area right under your butt and on the sides of your thighs is the most problematic. Starving yourself won’t get rid of the extra padding and neither will leg lifts alone. It is a combination of the right exercises and a lean, clean diet that will get the job done. We’ve got the moves to get you started.
Crank It Up
The first step in getting rid of any problem fat area is to combine cardio and strength training. If you already do a bit of both then you have to increase the amount of time and days you are spending on each. That means run a little longer and harder. Amp up your weights and bring your workouts to another level. If you have been doing 20-25 minute classes or home workouts for a few months then step to it and start doing 30-45 minute interval training. Speed training on runs will also help.
Squats and More Squats
When it comes to getting rid of the dreaded saddlebags you are going to have to think of squats as your new BFF. Variations on them will do wonders on that extra bit of side fat. I like to think of each squat as a way to compress the saddlebag and almost squeeze it out. They work wonders on cellulite too.
- Sumo Squats (aka the plié squat) help lift your bottom and shape your legs. With toes pointed out and legs wide apart, bend down until your knees are over your ankles. Then straighten your legs. That’s one rep. Do three sets of 15 reps to start.
- Goblet Squats work under your butt. The addition of holding one weight adds arm and core strength to the reps. Stand with feet shoulder-width apart. A 3-5 pound weight held in both hands at your center. Squat down, keeping the weight at your core and stand back up. Do three sets of 15 reps.
Multi-task by catching up on your favorite summer flicks or shows and firming up your thighs and butt with these exercises that can all be done on the floor.
- The Bridge tones your gluteus and outer thighs. Your hips should be raised as high as they can go and squeeze your glutes on the way up.
- The Clam, an exercise often done in Pilates has four versions and all are done lying down. Great for your outer thigh and glutes.