How to Burn Saddlebag Fat

The hip area is a fat trouble spot, especially for women. Referred to as saddlebags, excess fat on the hips is unsightly and can make it difficult to find clothes that fit. Hip exercises such as leg lifts can firm up muscles under the saddlebags, but it won't burn the fat. The best way to get rid of saddlebags is through regular aerobic exercise and a healthy diet.

Do 300 minutes of aerobic exercise a week to lose weight, recommends the Centers for Disease Control and Prevention. Doing 60 minutes of cardiovascular activity five days a week will burn saddlebag fat and help sculpt firm hips. Choose an activity you enjoy such as in-line skating, dance, tennis or bicycling.

Pelvis Circulation Exercises

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Sculpt hips and legs with resistance training. Target the saddlebags through side-lying hip abduction, also known as leg lifts. Lie on a mat on your side with your legs and hips stacked. Lift the top leg up as high possible without letting the hip drop back. Lower the leg and repeat for 12 to 15 repetitions, then switch sides. Add resistance by holding a dumbbell on your thigh as you lift the leg.

Eat fewer calories to speed up fat loss. Aerobic exercise will burn fat, but you need to eat less than your body needs to get rid of fat. Eat a healthy diet of fresh, whole foods to get proper nutrition and feel full. Eliminate junk and processed foods that have little nutritional value and are filled with unhealthy fats and sugars.


Get a doctor's approval before starting an exercise and diet program. Don't cut your daily calorie intake below 1,200 if you're a woman and 1,800 if you're a man.