Dealing with stubborn fat in the thigh region can be a common struggle for many individuals. Achieving well-defined and toned legs is a common goal, but getting rid of those persistent “saddlebags” can be quite challenging. Luke Carlson, an Exercise Physiologist, CEO, and Founder of Discover Strength, has extensive experience training a diverse range of clients over the years. From middle-aged executives to professional athletes and even individuals in their 80s, Carlson is equipped to provide insights into effective strategies to address this issue based on scientific evidence. By following his 30-day plan, you can learn how to effectively transform your lower body.

The Truth About Saddlebags (And Why Most People Get It Wrong)

To begin, it’s important to dispel some misconceptions. Saddlebags are essentially accumulations of fat. Unlike men who tend to store fat in their abdominal region, which is associated with cardiovascular issues, women typically store fat in their hips and thighs. The storage of fat in the hips and thighs is not strongly linked to conditions such as metabolic syndrome and cardiovascular disease.

Carlson emphasizes the fact that spot reduction is not a viable concept. Engaging in exercises that specifically target the thigh area will not magically eliminate fat deposits there. Nevertheless, it is crucial to understand that research has clearly demonstrated that incorporating strength training exercises for both the upper and lower body can enhance your resting metabolic rate. This term refers to the number of calories your body burns when you are not actively working out. By building muscle mass in your upper body and legs, you increase your calorie expenditure throughout the day, leading to a reduction in the accumulation of fat. For women, this translates to a decrease in fat storage around the hips region.

“Additionally, when you do a strength training workout, you increase your resting metabolic rate by about 5-9% for the next 3 days. Again, you burn more calories and you store less fat. This is the strength training focus for losing saddlebags,” Carlson explains.

Band Abduction Walk

“While strengthening muscles won’t directly target fat loss in that area, building strong outer thighs is still crucial for overall fitness. The most effective bodyweight exercise for this area is the Band Abduction Walk,” Carlson says.6254a4d1642c605c54bf1cab17d50f1e

Here’s how to do it:

1.  Place a resistance band around your ankles
2. Bend your knees slightly
3. Take lateral (sideways) steps, 8-12 inches each
4. Maintain shoulder-width distance between feet when bringing them together
5. “Walk” sideways for 10-20 yards, then return in the opposite direction.

Form tip: Keep your knees bent and hips low throughout the movement. Start with one set down and back.

The 10 Best Weight-Loss Exercises, According to a Trainer

Machine Abduction (The Best Option)

Here’s how to do it:

1. Drive your legs out (abduct) for 2 seconds
2. Pause when your legs are all the way out for a full second
3. Return slowly to the starting position over 4 seconds
4. Key focus: Move slowly and eliminate momentum

Form tips:

• Don’t use fast movements
• Avoid pushing down with your feet

Sets and reps: “Aim for 8-12 reps to momentary muscle failure – the point where you can’t do another perfect rep,” says Carlson. “Interestingly, whether you do 7 reps or 17 reps, you’ll get the exact same benefit. Perform only 1 set, as multiple sets don’t produce better results.”

The Four Power Moves That Also Melt Fat

To maximize fat loss and boost your metabolism, incorporate these key exercises:

1. Chest Press
2. Pulldown
3. Shoulder Press
4. Leg Press.

These compound movements stimulate the greatest increases in resting metabolic rate, helping reduce overall fat storage. While the transcript doesn’t provide specific form details for these exercises, they should be performed with proper form and progression under guidance.

Your 30-Day Transformation Plan

The key to success? Less is more. Structure your month with just two strength training workouts per week, allowing two days of recovery between sessions. This might seem counterintuitive, but it’s scientifically proven to maximize benefits.

This approach works because it:

• Allows proper recovery time
• Prevents overtraining
• Maximizes metabolic benefits
• Keeps you consistent and motivated.

4 Low-Impact Morning Exercises for Weight Loss

The Missing Piece: What You Need to Know About Diet

“Exercise is simply not a good way to lose fat,” Carlson tells his clients. “Eating healthy is the only way to lose fat and reduce saddlebags.” Creating a calorie deficit through mindful eating is essential for seeing real changes in your body composition.

To maintain your results after the 30 days, continue following this balanced approach of strategic strength training and proper nutrition. Remember, sustainable results come from sustainable habits. And if you enjoyed this article, don’t miss How Long Your Walking Workout Should Be To Shrink Belly Fat.

About the Expert: Luke Carlson has been a professional trainer since 1999, working with clients ranging from professional athletes to octogenarians. His evidence-based approach combines the latest research with practical experience to deliver real results.