The ‘saddlebag’ area – the outer part of the upper thighs – is a common trouble spot for many women. While spot reduction is a myth, combining strength training with a healthy diet and overall weight loss can help you slim and tone this area. Below, find 9 strength exercises focused on the lower body that can contribute to fat loss, increased muscle tone, and a reduction in the appearance of saddlebag fat.

1. Lunges: Start by standing with your feet hip-width apart. Step forward with one leg and sink into a lunge, keeping your front knee above your ankle. Push back to starting position and repeat with the other leg.

2. Squats: Stand with feet a little wider than shoulder-width apart. Keep your back straight and squat down as if you were going to sit in a chair, then stand back up.

3. Step-ups: Using a bench or step, place one foot on the elevated surface, press through your heel, lift yourself up and bring the opposite knee forward. Return to starting position and repeat on both sides.

4. Hip Thrusts: Sit on the ground with your upper back against a bench or stable surface, knees bent, and feet flat on the floor. Drive through your heels to lift your hips towards the ceiling, then lower them back down.

5. Side Leg Lifts: Lie on one side with legs extended out. Lift the top leg upwards while keeping it straight, then lower it down with control.

6. Curtsy Lunges: Stand upright then step one leg behind you at an angle as if performing a curtsy. Lower into lunge position being sure to keep your front knee over your toes.

7. Deadlifts: Begin standing with feet hip-width apart holding weights in front of you. Keeping back straight, hinge at the hips to lower weights down along the front of legs then return to standing position.

8. Glute Bridge Walkouts: Start in glute bridge position with hips raised. Walk feet out one step at a time while keeping hips lifted, then walk them back in.

9. Pilates Side Splits: Stand on a pilates reformer or gliders on a smooth floor with feet apart. Keeping hips squared forward, slide legs apart using inner thigh muscles then draw them back together.

Incorporating these strength exercises into your routine 3-4 times per week will not only help target muscle groups around the saddlebag area but also improve overall strength and body composition when combined with cardiovascular exercises and balanced nutrition for effective fat loss.