Hey, everyone!
I’m trainer Amy Jo with ATHLEANXX for Women, and today we’re talking about saddle bags.
You all know it’s bodyfat, right?
Right, but today I’m going to give you a few exercises that will help target that area.
We’re going to talk about it.
Let’s do it.
Saddle bags are bodyfat, but there are a few other ways that we can target the area, strengthen
low back, but also increase metabolism.
Remember, it’s a nutrition issue.
Lowering bodyfat is a nutrition issue.
Making sure you’re getting enough deficit in the day through your nutrition and your
workouts.
That’s the only way to reduce bodyfat, which in turn, reduces your saddle bags.
But a few exercises I’m going to give you can also help add some muscle mass in those
particular areas and strengthen them.
So, the first one we’re going to do is using the BOSU.
You’re going to lay on your back, hips are on the top, driving up through the heels,
and you’re squeezing upper glute, outer glute, and right in that hip area.
We’re going to do about 15 of these.
We really want to warm up properly as well, so you get a good mind-muscle connection as
you’re training.
Up and squeeze.
We’ll do 15 of these.
It’s great to start with these, even before a leg workout, or a glute workout.
It’s really – saddle bags are the upper glute area, and the lower hip, the low back.
Two more.
Last one.
Good.
We’re going to go into single leg.
You’re going to hop off the ball.
Pushing through that heel, jumping up, off the ball.
And jump up.
Good.
Five more.
We’ll do 10 on each leg.
Four, three.
Two more.
Two.
Last one.
Great.
Now let’s switch.
Other leg.
Put that heel up on top of the BOSU and jump through it.
Focusing on jumping as high as you can.
Lifting your hips up off the floor.
And go.
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
Great.
Now, straight leg.
We’re going to scoot the BOSU out a little bit.
Heels are on the BOSU and you’re going to bridge up, squeezing that low back.
So, it’s a very small range of motion.
We’re going to add a little bit of quickness, double time to it.
Down, up.
Right here.
15, 13, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2.
Up, and hold it.
Up and hold it for 5.
Then you’re going to pulse again.
Go.
20, 19, 18.
So you’re squeezing up at the top.
Use those upper glutes to drive the hips up.
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
Excellent.
So, if you don’t have a BOSU you can also use a smaller step, a couch, a bench; whatever
works.
Something that just has some elevation so you can get a good stretch on that upper glute/low
back area.
Next exercise, we’re going to use our band.
Put your feet through the band, roll over on your stomach.
This one, we’re going to go for time.
30 seconds here and when you come up, you’re up, and opening the legs out to the side.
Come back down, and touch for 10, 9.
And don’t let the band come down and give it too much slack.
Keep it tight the whole time.
Open, close.
Five more.
Then we’re going to add some pulses again.
4, 3.
Two more.
2.
Hold it.
5, 4, 3, 2, 1.
Now we’re going to pulse.
Ready?
Go.
10, 9, 8, 7.
Open that band up.
5, 4, 3, 2, and 1.
Great job.
Take it to all fours.
One leg is back and you’re going to do full leg extensions right here.
Squeezing that upper glute.
And hit it.
9, 8, 7, 6, 5, 4, 3, 2.
Let’s hold it.
Hold it up there and contract the upper glute.
And pulse it.
Go.
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
Great job.
Switch.
Other leg.
Remember, 10 full, then you’re going to pulse.
9.
So the full range is making sure that toe comes down to the ground.
You don’t even have to tap.
It just gives you a point of reference.
Five more.
4.
Up, and squeeze.
3, 2.
Last one.
Hold it.
3, 2, 1.
Now pulse it out.
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
Nice job.
There you have it.
A few great exercises for the saddle bag area.
Upper glute/low back.
Remind yourself though, as you’re doing these exercises you’ve got to make sure
that you’re tracking your food.
Make sure you’re getting enough deficit through workouts to lower the bodyfat.
That’s what’s going to help you reach a flatter, tighter saddle bag area.
No more saddle bags.
Try those exercises out.
Leave me a thumbs up, comment below, let’s get a conversation going about how you’re
doing, how your progress is going, and how you feel.
Thanks for joining me.
I’m Amy Jo.
We’ll see you next time.