Strength Strength Training Workouts The Best Moves for Shapely Hips By Paige Waehner | Reviewed by Richard N. Fogoros, MD Updated November 07, 2017 Pin Flip Email Print Getty Images/Cultura RM/Corey Jenkins More in Strength Strength Training Workouts Beginners Techniques and Strategies Injury Prevention Reducing Fat Total Body Workouts Programs for Sports Abs If you've got saddlebags, which is a lovely term we use to describe fat stored around the hips, thighs, and butt, you're not alone. This is an area where we tend to store excess fat, especially women. You may spend time doing lots of exercises like leg lifts and the like to get rid of them but, unfortunately, we can't target specific areas of fat with exercise. In other words, spot reduction just doesn't work. So, what does work? What You Need to Target Those Saddlebags 1. A Solid Cardio Exercise Routine - Cardio is your first line of defense against fat, helping you burn more calories each day, which is how the whole weight loss thing works. A sample cardio program might look like this: Day Intensity Length Sample Workouts Mon HIIT (High-Intensity Interval Training) 20-30 min Sprint Interval Workout Tues Moderate Intensity 45-60 min Brisk Walking or jogging Wed Low-Moderate Intensity All day Use a pedometer to get 10,000 steps Thurs Moderate-High Intensity 30-60 min 45-Minute Treadmill Workout Fri Moderate Intensity 30-45 min Cardio Endurance Workout Sat Low-Moderate Intensity 30-60 min Walking or a long bike ride Sun Rest Rest Rest 2. A Strength Program for Your Entire Body - You might be tempted to only work your lower body to get rid of saddlebags and, yes, you definitely need great lower body moves. But you also need to work your entire body. Why? Well, first, you want your whole body to be strong. Second, the more muscle you have overall, the more calories you burn daily. Muscle is more metabolically active than fat, so the more you have, the more weight you'll lose. Some of the best lower body exercises you can do to work on all those glutes, hip, and thigh muscles include: SquatsOne Legged SquatsLungesDeadliftsStep Ups Try this best butt workout and then learn more about setting up a complete program. 3. A Healthy, Low-Calorie Diet - This is probably the most important element of losing weight. Your first step is to calculate how many calories you need to eat to lose weight and then learn more about how you can change your diet for successful weight loss. Keep in mind that if you tend to store excess fat around the thighs, it may take a little longer to lose the fat there. Your genes and hormones determine where you lose fat so your best bet is to follow a consistent exercise program, eat a healthy, low-calorie diet and let your body respond to that. If you're losing inches, even if it isn't from that specific area, you're on the right track. Was this page helpful? Thanks for your feedback! Get exercise tips to make your workouts less work and more fun. Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Continue Reading Article Getting Rid of Stubborn Lower Belly Fat for Women List Best Exercises to Get Rid of Man Boobs Article How Can I Get Rid of a Side Stitch While Running? Article Here is Best Exercise to Get a Shapely Butt, aka Booty Shelf List These Fall Strength Training Moves Will Get You Back in Session List A Dumbbell Workout for Tight & Toned Summer Arms Article The Beginner's Guide to Getting Stronger Article Can You Really Spot Reduce Fat? List Work Your Lats With These Creative Exercises Article Quick Tips to Get a Flat Stomach Article How to Get Started With Kettlebell Training List Best Workouts for Weight Loss List Cyclists Can Keep Limber With Different Types of Stretches List Dynamic Abs Unique and Challenging Moves for Your Core Article 10 Exercises to Get Your Abs in Shape List How to Properly Take Body Measurements During Weight Loss Want to Lose Weight in 2019? Let us help you with a personalized meal plan!