Get Rid of Saddlebags With These 9 Simple Exercises
The rolls of fat on a woman’s thigh, also called saddlebags, are mistakenly thought to be a part of the natural buildup of fat. They grow on your upper thighs making your pelvic area broader. Regular work outs targeting these areas can make them disappear. Don’t get discouraged if they don’t go away immediately or even within two weeks. Exercise must be done continuously if you wish to say farewell to saddlebags for eternity.
1. Step Ups
Get yourself a steady stool or a sturdy block. They should be tall enough to place your calf and thigh at a ninety-degree angle when you put your foot on them. Start by standing straight and then lift one foot and place it on the block. Next, bring up the other foot and stand straight on the stool. Then step down using the foot that you began with. Next step down completely and resume your starting pose. Do thirty reps. You can vary this workout after you’ve done it for a fortnight. Always wear shoes so that you don’t end up hurting your toes.
2. Hip Dip On Side Plank
Though this is not easy for those who are just starting out, they really help with this particular part of your thighs. While lying on your side, slowly lift only your upper body using the support of your elbow till you reach a thirty-degree angle. Next gradually bring up your hips using both your elbow and your feet. Hold your body at thirty degrees for five seconds before lowering your hips. Repeat on both sides. Do it regularly for about four or five weeks.
3. Sumo Squats
Also called plie squats, avoid this exercise if you have serious problems with your spine. Begin by standing straight and keeping a distance of shoulder-length between your feet. Toes must be pointed a little away from your body. Lower your body till the underside of your knees is perpendicular to your calves and thighs. Stay like this for a few seconds and then raise your body back up. Do this at least twenty times for one routine. Make sure you get a few minutes of rest after each set.
4. Donkey Kick
Get a yoga mat for this exercise so that your knees aren’t unnecessarily strained. Go down on all fours and keep your back straight. Lift your left leg up behind you, while keeping it bent, so that it is parallel to the roof. Stay in this pose for ten seconds and then bring your leg back down. Do these fifteen times with both legs. Don’t stretch too much immediately. You can stretch more as you get acquainted with it otherwise you might end up tearing a muscle.
5. Side Kicks
Effective for slimming down your body, start side-kicks by going down on your hands and knees. Ensure that your whole body is in a straight line. Keeping your thigh straight, raise your right knee and kick outwards. The raised leg must be parallel to the ground. Stay in this pose for a couple of seconds. Resume your initial pose by bringing your leg back. Do this for a minimum of fifteen times with each leg.
6. Jump Squats
Not only will you be burning a lot of calories, but jump squats also make your body look toned. Begin by lowering your body into a squat. Then, with your hands pointing upwards, jump as high as you can. When you land back, ensure that your landing flows into another squat. Start by doing thirty and do more after a couple of weeks. If you have back issues, be very careful with this exercise.
7. Booty Kick
Keep your hands on your hips and your feet wide and then, balance on one leg while kicking backwards with the other. Your knees must not bend throughout this process. The aim is to keep stretching your leg out behind you while holding your body straight. Resume your initial position but do not put your leg down. Kick back out once more. Keep repeating this exercise fifteen times and then switch to the other leg.
8. Superman Pose
Lie down on your belly on a clean yoga mat. Stretch your arms out in front of your head while keeping your knees straight and toes down. Count to three, breathe, and raise all four of your limbs at the same time. They must all be held straight. Maintain this posture for ten seconds. Then exhale and drop your limbs down.
9. Clam Series
Lying on your side, keep your hips and knees at a forty-five-degree angle. The upper part of your pelvis must be away from your face so that you can raise your lower pelvis from the floor. Maintain this pose, put your heels together and raise your top knee. Don’t allow your pelvis to shift. Do this on both sides.
How To Burn The Fat On Your Upper Thighs?
1. Step Ups
Get yourself a steady stool or a sturdy block. They should be tall enough to place your calf and thigh at a ninety-degree angle when you put your foot on them. Start by standing straight and then lift one foot and place it on the block. Next, bring up the other foot and stand straight on the stool. Then step down using the foot that you began with. Next step down completely and resume your starting pose. Do thirty reps. You can vary this workout after you’ve done it for a fortnight. Always wear shoes so that you don’t end up hurting your toes.
2. Hip Dip On Side Plank
Though this is not easy for those who are just starting out, they really help with this particular part of your thighs. While lying on your side, slowly lift only your upper body using the support of your elbow till you reach a thirty-degree angle. Next gradually bring up your hips using both your elbow and your feet. Hold your body at thirty degrees for five seconds before lowering your hips. Repeat on both sides. Do it regularly for about four or five weeks.
3. Sumo Squats
Also called plie squats, avoid this exercise if you have serious problems with your spine. Begin by standing straight and keeping a distance of shoulder-length between your feet. Toes must be pointed a little away from your body. Lower your body till the underside of your knees is perpendicular to your calves and thighs. Stay like this for a few seconds and then raise your body back up. Do this at least twenty times for one routine. Make sure you get a few minutes of rest after each set.
4. Donkey Kick
Get a yoga mat for this exercise so that your knees aren’t unnecessarily strained. Go down on all fours and keep your back straight. Lift your left leg up behind you, while keeping it bent, so that it is parallel to the roof. Stay in this pose for ten seconds and then bring your leg back down. Do these fifteen times with both legs. Don’t stretch too much immediately. You can stretch more as you get acquainted with it otherwise you might end up tearing a muscle.
5. Side Kicks
Effective for slimming down your body, start side-kicks by going down on your hands and knees. Ensure that your whole body is in a straight line. Keeping your thigh straight, raise your right knee and kick outwards. The raised leg must be parallel to the ground. Stay in this pose for a couple of seconds. Resume your initial pose by bringing your leg back. Do this for a minimum of fifteen times with each leg.
6. Jump Squats
Not only will you be burning a lot of calories, but jump squats also make your body look toned. Begin by lowering your body into a squat. Then, with your hands pointing upwards, jump as high as you can. When you land back, ensure that your landing flows into another squat. Start by doing thirty and do more after a couple of weeks. If you have back issues, be very careful with this exercise.
7. Booty Kick
Keep your hands on your hips and your feet wide and then, balance on one leg while kicking backwards with the other. Your knees must not bend throughout this process. The aim is to keep stretching your leg out behind you while holding your body straight. Resume your initial position but do not put your leg down. Kick back out once more. Keep repeating this exercise fifteen times and then switch to the other leg.
8. Superman Pose
Lie down on your belly on a clean yoga mat. Stretch your arms out in front of your head while keeping your knees straight and toes down. Count to three, breathe, and raise all four of your limbs at the same time. They must all be held straight. Maintain this posture for ten seconds. Then exhale and drop your limbs down.
9. Clam Series
Lying on your side, keep your hips and knees at a forty-five-degree angle. The upper part of your pelvis must be away from your face so that you can raise your lower pelvis from the floor. Maintain this pose, put your heels together and raise your top knee. Don’t allow your pelvis to shift. Do this on both sides.
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