Bye-Bye Saddlebags: How to Ditch Those Outer Thigh Pouches After 60
Ladies, let’s take a moment to reflect on a relatable struggle.
We’ve all experienced the frustration of looking in the mirror and noticing the unwelcome bulge on the outside of our upper thighs and under our butt.
The culprit? Good ol’ saddlebag fat.
You start to notice that your favorite jeans just don’t fit right or look right.
If you’re like me, your first thought is, “What the hell – where did that come from”?
Stubborn saddlebag fat can be frustrating and difficult to target and get rid of, especially for women over 60.
But don’t lose hope—I’ve got some tips and tricks to help you say goodbye to those saddlebags and feel more confident in your skin.
From specific exercises to lifestyle changes, there are plenty of ways to tackle this stubborn area and get back into your favorite jeans.
So, let’s get started on our journey to feeling our best!
What Are Saddlebags?
Saddlebags are extra fat that grows on the outer thighs and under the butt and takes on the appearance of a freaking saddlebag.
Thankfully (cue sarcastic tone), as we age, our estrogen levels decrease, and our metabolism slows down, making it even harder to fight them.
Of course, they are more common in women than men and can be caused by different reasons like genetics, hormonal imbalance, and lifestyle habits.
So, for those of us who suffer from them, then, I guess – the good news is – you can still fight them, but it will take exercise and a bit of a lifestyle change to be successful.
Exercise Essentials
When it comes to exercise for the saddlebags, it takes an army.
You can’t just work a specific area like your saddle bags and expect good results – it just doesn’t work that way.
The only way to get rid of the outer thigh and under-butt fat is by doing a cardio activity, strength training, and flexibility and balance exercises.
A regular exercise routine is best for keeping this excess fat pocket under control.
Cardio Activities
Some of the best cardio exercises to get rid of saddlebags on your outer thighs:
- Walking or jogging
- Cycling
- Swimming.
- Hiking
Flexibility and Balance Exercises
Here are some exercises to try for balance and flexibility:
- Yoga
- Pilates.
- Tai Chi.
You can either take a class or do it in the comfort of your own home by following a video online.
Strength Exercises for Outer Thighs
I put together some exercises to target the saddlebag area.
I have both standing and floor exercises, so if you have issues that you need to work around, you have options.
Standing Exercises
When it comes to targeting outer thighs, standing exercises are a great place to start.
Here are some exercises to get the best results:
Side-to-side Lateral Walks
- Start with feet together.
- Lower into a half squat position.
- Step out to the side with your right foot.
- Bring your left foot to the right foot.
- Step the right foot out again and bring left foot to right foot.
- Repeat in one direction for 3-4 steps, depending on your space.
- Then, go back in the other direction.
To up your game with lateral walks, place a resistance band above your knees or ankles.
You can also grab a weight and hold it with both hands in front of you.
Lateral Lunge
- Stand with your feet hip-width apart
- Then, take a big step to the side with your right foot.
- Bend your right knee and push your hips back as you lower your body down into a lunge.
- Make sure to keep your left leg straight.
- Push off with your right foot as you tighten your butt muscles to the starting position.
- Repeat on the other side.
Side to Side Squats
- Stand with your feet hip-width apart
- Then, take a wide step to the side with your right foot.
- Squat down
- Push back up to center.
- Repeat on the left side.
To up your game with lateral walks, place a resistance band above your knees or ankles.
You can also grab a weight and hold it with both hands in front of you.
Leg Raises
- Stand with your feet hip-width apart
- Then, lift your right leg out to the side as high as you can.
- Keep your left leg straight and your core engaged.
- Lower your leg back down and repeat on the other side.
To give you more resistance you can add a free weight to this exercise.
Curtsy Lunge:
- Stand with feet hip-width apart
- Take the right foot behind and across the left foot as you go down into a lunge.
- Push back up to a standing position with the right foot
- Take the left foot behind and across the right foot as you go down into a lunge
- Push back up with left foot to a standing position.
- Repeat alternating legs.
To give you more resistance you can add a free weight to this exercise.
Squat with Leg Lift
- Stand with your feet hip-width apart
- Go down into a squat
- Come back up and lift the right leg out to the side.
- Repeat the squat
- Come back up and lift the left leg out to the side.
- Repeat alternating legs.
This is another one you can add a weight or resistance band to.
Floor Workouts
If you prefer to workout on the mat or floor, there are plenty of exercises you can do to target your outer thigh muscles and butt muscles.
Clamshells
- Lie on your side with your knees bent and your feet together.
- Keeping your feet together, lift your top knee as high as you can without moving your hips.
- Lower your knee and repeat on the other side.
For more resistance, you can place a resistance band above your knees.
Knee to Knee with Leg Lift
- Lie on your side with your knees bent and together.
- Keeping your knees together, lift your top foot as high as you can.
- Then, kick your foot out until your leg is straight.
- Lower your foot and repeat on the other side.
Leg Circles
- Lie on your side with your legs straight.
- Lift your top leg as high as you can without bending your knee.
- Start drawing forward circles and then switch to backward circles.
- Lower your leg and repeat on the other side.
Fire Hydrants
- Start on your hands and knees.
- Keep hands under your shoulders and knees under your hips.
- Lift the right leg out to the side
- Lower back to the floor.
- Lift your left leg out to the side
- Lower back to the floor.
- Repeat alternating legs.
A resistance band above the knee or a free weight behind the knee will work on this exercise as well.
Lifestyle Tweaks for Tackling Saddlebags
Here are some tweaks for a healthy lifestyle that can help you tackle saddlebags:
Nutrition Overhaul
Full disclosure, I do not believe in diets, but healthy eating is my jam.
So, the best way to overhaul your nutrition is to cut back on processed foods, fast food, sugar, and alcohol and increase your intake of lean protein, healthy carbs, and healthy fats.
Portion size and calorie intake are also important for a healthy diet and weight loss (some days I am better than others).
READ MORE: Healthy Eating 101: Nutrients, Macros, Tips, and More (healthline.com)
Drink Water
Drinking water is huge!
When you’re dehydrated, your body will hold on to excess water, which could make your saddlebags really stand out.
You should try to drink at least 8 glasses of water a day.
Stay clear of sugary drinks and soda.
READ MORE: Why Water Is Important For Older Adults: Benefits And Tips | Simply Aging Healthy
Sleep Patterns and Stress Management
Getting enough sleep is often underrated but extremely important for shedding those saddlebags and really for any fitness goal.
When you’re sleep-deprived, your body produces more cortisol, which can lead to weight gain and a buildup of fat all around your midsection.
You should try to get at least seven hours of sleep a night.
Stress is also a big factor when it comes to saddlebags, so it’s important to find ways to manage it.
You could try a little meditation, yoga, deep breathing exercises, or simply spending a few minutes each day doing something you enjoy.
READ MORE: Sweet Dreams: 12 Ways To Help You Sleep Better | Simply Aging Healthy
Staying Motivated and Consistent
Here are some tips that have helped me stay on track:
- Set realistic goals: Don’t expect to see drastic changes overnight. Instead, set small, achievable goals that you can work towards.
- Track your progress: Keep a record of your progress. Track your workouts, measurements, and weight loss to see how far you’ve come and keep you motivated to keep going.
- Find a workout buddy: Working out with a friend or family member can keep you accountable.
- Mix it up: Doing the same workout routine every day can get boring quick! Try new exercises, take a dance class, or go for a hike. It will keep things interesting and challenge your body in new ways.
- Reward yourself: Celebrate your progress with things like a new workout outfit or a massage.
Realistic Expectations and Patience
As women over 60, we know the struggle of dealing with our outer thigh fat.
But let’s keep it real – getting rid of them takes patience and a realistic approach.
It’s possible to decrease the appearance of saddlebags, but it’s unlikely that they will completely go away.
Just remember that everyone’s body is different, and what works for one person may not work for another.
Don’t compare yourself to others – focus on your own progress.
Remember, good things take time.
Don’t expect overnight results. Instead, set small and achievable goals.
Be patient with yourself and your body.
It’s been through a lot over the years, and it may take time to see results.
Don’t lose hope if you don’t see immediate progress. Keep at it, and you will eventually see the results you are hoping for.
Trust the process and be kind to yourself – you deserve it.
Let me know what you think of my saddlebag workouts!