Are you struggling with stubborn fat around your thighs? You’re not alone. Many of us dream of sculpted, lean legs, but those persistent “saddlebags” can be tough to tackle. Luke Carlson, an Exercise Physiologist, CEO, and Founder of Discover Strength, has been training clients since 1999, ranging from executives to athletes and older adults. He’s here to share scientifically backed strategies to help you transform your lower body in just 30 days.
The Truth About Saddlebags (And Why Most People Get It Wrong)
Saddlebags are essentially fat deposits, commonly found on the hips and legs of women. While spot reduction is a myth, strength training exercises targeting the upper body and legs can increase your resting metabolic rate, leading to the burning of more calories even when you’re not working out. This, in turn, helps in reducing fat storage, especially around the hips.
Band Abduction Walk
The Band Abduction Walk is an effective bodyweight exercise for strengthening the outer thighs. Here’s how to do it:
- Place a resistance band around your ankles
- Bend your knees slightly
- Take lateral steps, maintaining shoulder-width distance between feet
- Walk sideways for 10-20 yards and return
Form tip: Keep knees bent and hips low throughout the movement. Start with one set down and back.
Machine Abduction (The Best Option)
For this exercise, focus on controlled movements:
- Drive legs out for 2 seconds
- Pause when legs are fully extended
- Return slowly to starting position over 4 seconds
Form tips: Avoid fast movements and pushing down with feet. Aim for 8-12 reps to muscle failure in one set.
The Four Power Moves That Also Melt Fat
Include compound movements like Chest Press, Pulldown, Shoulder Press, and Leg Press to stimulate metabolic rate and reduce fat storage.
Your 30-Day Transformation Plan
Maximize results with two strength training workouts per week, allowing for proper recovery and metabolic benefits. Follow this balanced approach for sustainable results.
The Missing Piece: What You Need to Know About Diet
Remember, exercise alone is not enough to lose fat. A healthy diet is essential for reducing saddlebags. Create a calorie deficit through mindful eating for real changes in body composition.
For long-lasting results, maintain a balance of strategic strength training and proper nutrition. Consistency is key for sustainable habits and transformation.
About the Expert: Luke Carlson, a professional trainer since 1999, combines the latest research with practical experience to deliver real results.
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