How to Get Rid of Saddle Bags

So, you want to get rid of saddle bags and you are not a horseback rider?

Let me show you how!

What are Saddle bags?

Saddle bags, otherwise known as the excess protruberance on the upper outside of the thigh generally caused by excess fat.

This muscle that we have located is called the Tensor Fasciae Latae and it is found on the outside of the thigh, crossing the hip joint from the iliac crest into the IT Band. It extends down past the outside of the knee to the tibia and is important in stabilizing the hip and knee when standing or walking.

How can we use the Tensor Fasciae Latae to get rid of ‘Saddle Bags’?

The main action of the Tensor Fasciae Latae is abduction of the hip or movement of the leg away from the midline of the body. This muscle is active when the thigh is flexed and inwardly rotated.

The muscle is turned off when the hip and thigh are rotated outward. This is why you may find people who walk with their feet turned out excessively have ‘saddle bags’. The tensor fasciae latae muscle is turned off a majority of the time.

What kind of saddle bag exercises can I do to get rid of saddle bags?

1. Sitting Abduction Exercise:

Sitting with a straight back and your feet together in front of you, place your hands on the floor behind you to sit up taller. Press your thighs down and hold for 10 counts, repeat 5 times.

The abductors are on the back side of the thighs and working against your press, while the adductors are stretching on the opposite of the thigh.

2. Pilates Side Kick Circles with Rotation:

Lie on one side with your hips and shoulders stacked and waist lifted and lengthened, rest your head on bottom hand and place the other hand in front of you for support. Note the picture below.

Repeat 5-8 times, then add circling the leg 5 times each direction. Change sides after completing both of the saddle bag exercises.

See more of the Pilates Kicks sequence by going to this page.

3. Weighted Leg Lifts:

In the side lying position add ankle weights or an exercise band tied to ankles.

Lower and lift the top leg, repeating until muscle is fatigued. The feet can be parallel, turned in or out.

This exercise can be done standing as well.

4. Leg Abduction Kneeling:

Kneeling with hands under shoulders and knees under hips, raise one leg out to the side with knee bent and just parallel to the floor. To increase difficulty straighten the leg while trying to retain the same height of the thigh.

Hold for 10 counts and be sure to keep hip and knee in straight line for best results in how to get rid of saddle bags.

Check out the Pilates Leg Circles for all over thigh toning.

Leave how to get rid of saddle bags and find more great exercises in the Pilates ebook available here.

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