Introduction: Saddlebag areas and a sagging bottom are common concerns for many. With a 10-minute workout focused on toning hips and lifting your glutes, you can see noticeable improvements. This workout, when combined with a 30-minute light jog or power walk, will give you optimal results. Perform this routine for five days a week, with two days off, and progress by adding longer cardio sessions. Let’s dive into the exercises that will help you target those problem areas and shape a leaner, toned body.
1. Squats:
Squats are a fundamental exercise that help target your thighs, hips, and glutes.
How to do it: Stand with feet slightly apart, as if about to sit down on a chair. Lower yourself down until your thighs are parallel to the ground, making sure your knees don’t extend past your toes. Squeeze your glutes as you return to the standing position.
Duration: 1 minute
2. Side Leg Elevations:
This exercise works the outer thighs and helps reduce saddlebag fat by targeting the hips.
How to do it: Start in a squatted base position. As you rise, extend your left leg out to the side, while keeping your arms extended to shoulder height. Pause, squeeze your leg muscles, then return to the squat position. Alternate legs after each set.
Duration: 1 minute
3. Roundhouse Both-Sided Training:
A dynamic exercise that focuses on the hips and glutes while adding a cardio component.
How to do it: Stand tall, holding onto a chair for balance. Raise your left leg toward your left hand, then bend over and extend your right leg out to the side. Kick it away, then repeat on the opposite leg.
Duration: 1 minute
4. Roundhouse Kick Outs:
This move combines squats and kicks, working the thighs, glutes, and hips to sculpt your lower body.
How to do it: Start in a squat position. As you rise, kick your left leg in a circular motion. After the kick, return to the squat position and repeat with the right leg.
Duration: 1 minute
5. Squatted Rear Leg Elevations:
This exercise targets your glutes and thighs, helping to lift and tone the buttocks.
How to do it: Squat down to a 90-degree angle. As you rise, extend your left leg behind you while keeping it straight. Hold at the top, then return to the squat position. Alternate legs.
Duration: 1 minute
6. Leg Extending Move:
A great exercise for targeting the glutes and thighs while also engaging the core.
How to do it: On all fours, raise your left leg behind you with a bent knee, sole facing upwards. Turn the bent leg outward and hold, squeezing your glutes. Return to the starting position and repeat on the other side.
Duration: 1 minute
7. Butt Squeezers:
This exercise effectively targets the glutes and helps lift your bottom.
How to do it: Lie on your back with your feet flat on the floor and knees bent. Lift your hips off the ground, tightening your abdominals as you do. Pause, squeeze your glutes, and lower your hips back to the floor.
Duration: 1 minute
8. Knees-In Butt Squeezers:
A variation of the previous exercise, this movement works the glutes and engages your core even more.
How to do it: Similar to the butt squeezers, but with your knees together and feet placed slightly wider than your hips. Lift your hips and squeeze your glutes before lowering back down.
Duration: 1 minute
Conclusion:
These 10-minute exercises will help you target and tone the saddlebag area and lift your glutes. By incorporating this routine into your weekly workout plan and combining it with regular cardio, you’ll see visible improvements in no time. Consistency is key to achieving long-term results, so commit to these exercises and pair them with a healthy diet for optimal body sculpting.