After the abdominal area and buttocks, saddlebags or outer thighs happen to be a major concern. Thighs aren’t a part of the body that we easily neglect. All of us want to have thigh gaps and we crave to wear short dresses. Both inner and outer thighs are areas of concern, but triggering the outer appearance usually comes before the inner one. If you have saddlebags, you restrain from wearing clothes, like shorts and tight trousers, and even if you can hide stomach fat, you don’t get away with fat thighs! In this article, we will go through some methods to get rid of outer thigh fat. The basic method to get significant results needs you to follow a proper diet, doing regular cardio and exercises which concentrate on outer thighs.
Diet
- At first, you need to understand that there is no magic potion, or immediate diet formulas for getting rid of body fat. When it is concerned with a part of your body, that has fat too tough to get rid off, the process gets all the more tedious.
- If you are overweight, replace the high fat and high carbohydrates with the ones which have nutritional value. Fruits, veggies, whole grains, lean protein and nuts are good sources. Opt for eggs, skinless chicken and turkey too.
- The safe level of weight loss is when you lose 1kg in one week. Losing weight faster than this will cause your nutritional deficiencies and health hazards. Lessening calorie intake might slow down your metabolism as that will try to hold on to the little calorie you are adding in.
- Drinking water is very important for reducing saddlebags. This is also because, many times, when we think we are hungry, we are actually thirsty. Drink more water to curb hunger too. If you aim to add 1 ounce of water for every kilo of weight you have, it will be sufficient for a day. Drinking right about of water betters the metabolic rate and reduces likelihood of water retention.
Cardio exercises
Cardio is important for saddlebags. For losing body fat, we have to expend more calories than we consume in. This can happen with eating less and healthy and more of exercise. Doing either of one would be having less of food or more of exercising, so the balance is just right.
Regardless of stressing on the saddlebags, if you concentrate on losing weight in an overall, you would have to get engaged into cardio exercises. Some of them that you can easily incorporate are aerobics, swimming, running and rowing. Cycling is also a good option if you have access of fine roads and are allowed to drive through. If you aim of doing 45 minutes of cardio for 5 times a week, you will benefit your body quite a lot.
Exercises stressing on reducing outer thighs
Clamshells
- Lie down on your right side and bend knees at 45 degree angle.
- Stack left leg on the right and align your ankle and knees.
- Keep the core engaged and ankles close, and then gradually open left knee upwards to the ceiling.
- Pause for a 10 seconds and retrieve back to the initial position.
- Make sure that engage your glutes and your torso is straight. You can wrap a resistance band around the legs slightly above the knees.
- Repeat it 12 to 15 times on each side.
Lateral lunge
- Stand straight with feet shoulders-distance away.
- Keeping the left leg constant, take a big step with the right foot.
- Now squat to the right and keep the left leg constant.
- Sit on the hip and place your back down.
- Keep your core engaged and your spine straight.
- Don’t let the right knee come past your toes.
- Push through the right heel and return to the initial position.
- Repeat 10 to 12 times on each side.
Squat walks
- Wrap a resistance band around your legs and slightly below the knees. You could also wrap around the ankles, but that will make it more challenging.
- Stand straight with feet shoulders-distance away.
- Engage the muscles in your glutes and sit on your hips back slightly.
- Involve your core and take a big step with the left leg. Make sure your knees don’t collapse inwards.
- Step the right foot towards left, and feel the tension on your band.
- Take 15 steps on the left and then reverse by taking 15 on the right!
Fire hydrants
- Get on your four like a tabletop position.
- Your shoulders will be stacked upon wrists and hips above knees.
- Flex your feet and engage your core.
- Keeping your knee bent, lift the left leg out to the side, till your inner thighs are parallel to the ground.
- Pause at the top and then get back to the initial position.
- Repeat 15 times on each side.
