Hey, guys!
I'm trainer Amy Jo with ATHLEANXX for Women, and today we're going to be working on those
saddlebags.
So grab a dumbbell, and let's go!
So the first exercise is a curtsy lunge.
You're going to hold onto your dumbbell chest height, and we're going to step, and drop
behind working the outer glutes, pressing up.
Then switch.
Step to the other side, outer glute, lunge.
So that toe is tapping right outside of the calf.
Okay, let's do 10 of these.
Ten, nine, eight.
Make sure you're getting deep enough.
Seven, six, five, four, three, two.
Last one.
Lunge it.
Good.
Set that dumbbell down.
We're going to go right into rainbows on the mat.
So these ones, you're on your forearms down, leg is straight, and you're going up, tap,
behind.
Make a rainbow with that leg, squeezing the glute every rep.
once again, ten.
So tap to the right, you're going to tap to the left; that's one.
Good.
Five more.
Right, and left.
Squeeze the outer glute.
Upper glute, outer glute.
Here's eight, and nine, and ten.
Other leg.
Tap and tap.
Keep your foot flexed as well.
That's going to help you engage that outer glute more.
Squeeze.
There you go.
Just focusing on the muscle you're working, relaxing that lower back.
Squeeze the glute.
Up, and over.
Making it stronger, tightening it up, adding more muscle mass in that area can definitely
reduce saddlebags.
Burn some calories.
Good.
I'm almost there.
Here's eight.
Good.
Keep that form consistent.
There's nine.
Last one.
Up, and over is ten.
Good.
Now we're going to flip over.
Keep your dumbbell close.
We'll come back to that as your last exercise.
Number three, right here.
One leg is up and you're going to do presses, leg raises up, and down.
Squeeze at the top.
10 on each.
I'm not going fast at all.
I'm actually keeping things really slow, contracting at the top.
Six.
Down.
Five.
And I'm not even touching the mat when I come down.
Four.
You want to keep it consistent the whole time.
Three.
Two more.
Two.
Last one.
Up, and squeeze, hold it, one.
Good.
So you're pinching the glute.
You want to feel it contract.
Other leg.
One leg is up.
Lift and pinch.
Nine.
You can either put a step down.
Eight.
And raise your foot up a little higher.
It makes it harder.
Six, five.
Pinch it up there.
Four.
This is great for those outer glutes.
Three, two.
Last one.
Up and pinch it, one, and lower.
Awesome.
Okay, let's go to our fourth, and final exercise.
Grab your dumbbell again.
We're going to do squats with a side raise.
So holding the dumbbell up here, or even down here.
If you have a stability ball, same thing, or a medicine ball.
Hold it in whatever position is easier for you.
Squat.
When you stand up you're going right into a side raise, and alternate.
So tick-tock, squats, squat, and raise.
I'll show you from the side.
Right here, squeeze that outer glute.
Press.
Eight, seven, six.
Once again, flex your foot so you're trying to raise the heel up to the ceiling.
Four, three.
Two more.
Two.
Last one.
And one.
Great.
There you have it.
Four great exercises to target the saddlebags.
It also helps add muscle mass, burn some calories, which will reduce the glutes on the side,
and it will make you feel a lot better about fitting into your close right where you feel
most self-conscious.
So anyway, try those four exercises out.
Let me know how you like them.
Thumbs up, comment below.
I'm Amy Jo, and we'll see you next time.