Why you have ‘saddlebags’ and how to shape them into a bottom like J.Lo with 5 weekly exercises

A PERFECTLY shaped bottom and thighs are at the top of many women’s wish list. Think J.Lo – 57 years old and still looking fantastic – Beyonce and Emily Ratajkowski, who have mastered the art of strong, sculpted lower bodies. If you’ve ever wished to have a bottom or thighs like J.Lo, this advice could be your saving grace Credit: JLO BEAUTY What’s getting in the way of you, and your desired shape? Jennifer Lopez is an avid gym goer with a famous bottom. She is spotted in Santa Monica, CA, on August 26 following an intense workout Credit: BackGrid Well, other than the fact you don’t have a personal chef and trainer like celebrities do, fat can be incredibly stubborn even with determination. Sign up for the Health newsletter Thank you! ‘Saddlebags’ are pockets of fat that sit on the outside of your thighs, right below your hips – kindly named after the leather pouches (saddlebags) that hang over the sides of a horse’s saddle. Also known as violin hips, these areas of fat around very upper thigh area that can make your lower body and bottom look wider than you’d like. They sit lower than the so-called ‘muffin top’ or ‘love handles’, which are higher up towards the belly button. Will Duru, personal trainer and founder of training app 12Reps says that ‘saddlebags’ are more common in women due to higher levels of the hormone oestrogen. “This hormone has an influence on where fat is stored,” he tells Sun Health. “Genetics also plays a part, as does lifestyle, such as spending a lot of time sitting down or eating a diet filled with processed foods (think ready meals, crisps, pastries, chocolate and packet foods) which does your body goals zero favours.” Most read in Health If you are keen to shape your lower body, it is possible with the right technique. “You need to work on losing fat and building muscle,” says Will. “Unfortunately, you can’t choose where you lose fat, so you need to focus on losing overall body fat. “Naturally, some areas are more stubborn than others and you may find that your thigh fat is the last to go. Jen, 57, also pictured last week after a workout session Credit: BackGrid Emily Ratajkowski often shows off her enviable figure on social media Credit: Instagram Besides fabulous style, Beyonce often shows off her strong, sculpted body Credit: Not known, clear with picture desk Maya Jama is another celebrity who has a toned and muscular body Credit: instagram.com/mayajama “Along with fat loss, you need to build muscle – this is one of the most powerful ways to shape your body. “Fat loss will make you smaller but muscle gives your figure curves and definition. “By strengthening the glutes, thighs and core, you’ll be helping to reduce the fat on your thighs.” So, how do you build muscle? Resistance training exercises are the most important. This could be using dumbbells, barbells or gym machines, to force muscles to contract as they lift or pull against the resistance. This causes small tears to form in the muscles. It’s when these muscle tears repair that muscles grow back bigger and stronger. You can also use exercise bands or even your own weight to create resistance. The results would be slower than if you used heavy weights, progressing as your muscles get stronger. Ready to work your thighs and butt? Give these exercises a try, aiming to do this entire workout two to three times a week. And don’t be scared to lift heavy. “You won’t build muscle if you aren’t challenging your muscles,” says Will. So don’t go for the lightest weight; instead, pick a weight which makes the last couple of reps in any set really difficult. “As the weeks go on, aim to increase this weight. This way, you’re constantly testing your muscles.” ACTIVATE THE MUSCLES Before you lift, you need to wake your muscles up. Will explains: “If you don’t wake up your muscles, they won’t do the work. “Activating your glutes and thighs before and during training ensures the right muscles are firing up, giving you better results, improved shape and you’ll be better protected against injury.” 1. Activation glute bridges Lie on your back with feet flat on the floor. Lift your hips up and squeeze your glutes at the top. Then lower back down. 2. Activation banded lateral walks Place a resistance band above your knees, squat down and take steps to the right, then steps to the left, maintaining resistance in the band. 3. Activation donkey kicks Get on all fours and then kick your left foot up towards the ceiling, making sure your knee stays at a 90-degree angle. Do 10 kicks on each side. 5 EXERCISES TO TURN SADDLEBAGS INTO A SCULPTED LOWER BODY It is important to stretch and wake your muscles up before starting a workout Credit: Getty Now you’re warm and your muscles have woken up, get stuck into the workout below. All you’ll need are some weights. 1. Step-ups Lucy Gornall starts off with step ups in her workout Credit: Lucy Gornall 4 sets. 10 to 12 reps each leg Stand in front of a bench or box, holding a dumbbell in each hand. Place your right foot firmly on top of the bench, press through your heel and drive up so you’re standing on the bench. Then, step back down, leading with the right foot. Move slowly, with control. 2. Romanian deadlifts Romanian deadlifts are an exercise that strengthens the hamstrings and glutes Credit: Lucy Gornall 4 sets. 10 to 12 reps. Stand with feet hip-width apart, holding a dumbbell in each hand or a barbell in front of your thighs, hands just wider than your body. Keep a soft bend in your knees. Then, hinge at your hips, sliding the weights down your legs until you feel a stretch in your hamstrings. Next, push through your heels and come back up to standing. 3. Lateral weighted band walks Lucy shows the correct form to use when doing this exercise Credit: Lucy Gornall 4 sets. 8 reps on each side. Place a resistance band just above your knees and hold a dumbbell with both hands, close to your chest. Drop down into a squat and then step sideways with your right foot. Follow with your left, keeping tension in the band and staying as low as possible. Do eight steps to the right before doing eight steps to the left, leading with the left foot. 4. Side plank hip dips/lifts Side plank hip dips, also called hip lifts, are another exercise Lucy recommends to sculpt your lower body Credit: Lucy Gornall 4 sets. 10 to 12 reps each side. Lie on your side with your elbow under your shoulder and legs stacked on one top of the other. Lift your hips so your body forms a straight line. Then, lower your hips slightly towards the floor before lifting them back up. 5. Side lunges Lucy ends her workout circuit with side lunges and recommends each of the five exercises should be done four times Credit: Lucy Gornall 4 sets. 10 to 12 reps each side. Stand with your feet together holding a dumbbell in each hand, resting on your shoulders. Step your right leg out wide to the side and then bend your right knee, sit your hips back and keep your left leg straight. Push off your right foot to return to standing. HOW TO LOSE FAT As well as working out to build your muscle, you may also want to focus on losing fat Credit: Getty It’s all well and good doing this workout, but you also need to focus on losing the fat that sits above your muscles to help you achieve the shape you want. “This means you want to be in a small calorie deficit, consuming less than you burn,” says Will. “I say ‘small deficit’ because your body still needs enough calories to build muscle. “Aim for a deficit of 100 to 200 calories per day and eat a diet of predominantly whole foods such as lean proteins – think chicken, fish, eggs and tofu – wholegrains and small portions of healthy fats such as some nuts.” Protein is essential in every meal to help support your muscles. Try Greek yoghurt or boiled eggs at breakfast and chicken, fish, beef or tofu at lunch and dinner. Will says: “Quit snacking as much as possible too- this naturally reduces your calorie intake and try to keep alcohol to a minimum. “Alcohol will do your body goals zero favours and can actually slow down your progress.” To help stay in a calorie deficit and burn fat, make sure you keep moving throughout the day. Get up regularly and move for five to 10 minutes, even if it’s just for a brisk walk. Comment now