Getting rid of saddle bags....

[Yen]

Not sure where else to post this.

I've lost some weight and I look pretty good now (for 51 ). All except the saddle bags, that is. I'm talking about the soft baggy stuff at the back of the thighs just below the butt. My legs and arms are getting stronger but I do not see much change there. I have a VERY sedentary job which is the main contributor.

Are there any specific exercises I can do at home for this? Or, will they just get better as I continue riding? I just returned to cycling after 20+ a layoff and trying to add mileage every week and I can see subtle changes in all other parts of my legs, just not this part. I also walk.

Jen

[Aggie_Ama]

Well, I have to combat my own after stress eating my way through the fall. I was very thin before and it was all about running. If you can't run maybe squats or and eliptical machine? There is a weight loss section that might get more response. Good luck!

[Yen]

Thanks Amanda. I also walk, including stairs and we have a treadmill on which I do intervals and hills. Running is out for me... too hard on my knees even with the best of shoes. I guess it's just too many years of too many cookies + sedendary job.

I'll try to find the weight loss section.... do you mean forum? If so, I thought this forum included that subject.

Jen

[Zen]

You need work for your hams and glutes. A lot of your power on the bike comes from your glutes. They will get firmer and stronger as you ride but in the mean time have a look here

Ham raises on a stability ball, shown shown here are real killers.
I like to call them ham rolls.

[Yen]

Thank you very much! If this is what I need to do, than I already have a source at my fingertips. (D'oh! ) The Core Program by Peggy Brill has three levels of exercises that target the core as well as hamstring, glute, and "saddle bags". I just opened the book right now and lo and behold I found an article I cut out of an old Prevention magazine from 2002 called "Say Goodbye to Saddlebags!" It has photographs and instructions for two different exercises. The Core Program has others. So, I guess it's time to get started and stop procrastinatin' !

I will also add some of the exercises from the link you posted.

Thanks again...
Jen

[Kano]

I know better, of course, but...

My first thought when I saw the subject line was "just leave 'em in the garage when you get ready to ride!"



Karen in Boise

[Yen]

Karen, a little while after I posted it I knew I should have worded that differently.....

[Kano]

Oh no you shouldn't have!

We all wish it were so easy! And the grin was good after a long day at work, dragging from a hill climb that was harder than it should have been the day before!

Karen in Boise

[extra-vert]

I don't know if you own rollerblades, but alternating to them once in a while as a workout is great for that area!

[Yen]

Thanks everyone, I've found some exercises and will stick with them. I've seen a difference from cycling, walking, and watching what I eat -------> 30+ weight loss, so no doubt the remaining 10-15 lbs. to lose + specific saddle bag exercises will help a lot.

Jen

[HoddyToddy]

I don't know if you own rollerblades, but alternating to them once in a while as a workout is great for that area!

I was going to suggest the same thing. Inline skating is fantastic for getting rid of the saddlebags and cross-training.

[karen]

Jen, do you have clipless pedals?

Being attached to the pedals allows us to work different muscles on the ride. This past Sunday, I did just a little bit of riding by pulling my legs UP instead of pushing down and my glutes are STILL a little sore! Hopefully, the gluteus maximus will be more minimus if I keep this type of pedaling up

[VeloVT]

You need work for your hams and glutes. A lot of your power on the bike comes from your glutes. They will get firmer and stronger as you ride but in the mean time have a look here

Ham raises on a stability ball, shown shown here are real killers.
I like to call them ham rolls.

oooohhhh... I'm going to have to recommend dead lifts again. They're the best.

Hill sprints (running, not biking), and sprinting in general can be helpful too.

[indigoiis]

Spot reducing is a myth - you can't pick a place on your body, do some exercizes, and have that area get smaller. You CAN tone the muscle in a particular area, but the layer of fat on top can only be reduced in one way - by reducing calories to induce fat loss.

Once the fat is reduced (and you can't pick where it's going to come off - unfortunately for me it decided to come off first in my chest area, taking me down a couple cup sizes) you will see the developed muscle underneath.

[Zen]

oooohhhh... I'm going to have to recommend dead lifts again. They're the best.

not if you have any back issues.

Hill sprints (running, not biking), and sprinting in general can be helpful too.

Hills on the bike are good too. We're not all runners.

I did something on the stability ball recently (hadn't done it for a while because I forgot about it).
It's going into my regular rotation.
Hamstring Rolls(got the right link this time)
Back Extension
The one I reeaally wanted to show you I couldn't find a photo of.
The starting position is similar to the back extension but roll forward on the ball until your hips are centered and hands are either on the floor or holding onto a chair or end of a weight bench. Raise your feet off the floor (it doesn't have to be far until you start to feel this). Open your legs into a V, bring them back to center, lower and repeat.

If you don't feel stable enough on the ball, you can also do this one with your hips on the end of a weight bench.
The advantage to doing these on the ball is that you're also building core strength. A twofer!