{"id":1031553,"date":"2026-08-29T19:32:14","date_gmt":"2026-08-29T19:32:14","guid":{"rendered":"https:\/\/www.europesays.com\/us\/1031553\/"},"modified":"2026-08-29T19:32:14","modified_gmt":"2026-08-29T19:32:14","slug":"why-you-have-saddlebags-and-how-to-shape-them-into-a-bottom-like-j-lo-with-5-weekly-exercises","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/1031553\/","title":{"rendered":"Why you have \u2018saddlebags\u2019 and how to shape them into a bottom like J.Lo with 5 weekly exercises"},"content":{"rendered":"

A PERFECTLY shaped bottom and thighs are at the top of many women\u2019s wish list.<\/p>\n

Think J.Lo \u2013 57 years old and still looking fantastic \u2013 Beyonce <\/a>and Emily Ratajkowski<\/a>, who have mastered the art of strong, sculpted lower bodies.\u00a0<\/p>\n

If you\u2019ve ever wished to have a bottom or thighs like J.Lo, this advice could be your saving grace Credit: JLO BEAUTY<\/p>\n

What\u2019s getting in the way of you, and your desired shape?\u00a0<\/p>\n

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<\/p>\n

Well, other than the fact you don\u2019t have a personal chef and trainer like celebrities do, fat can be incredibly stubborn even with determination.\u00a0<\/p>\n

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\u2018Saddlebags\u2019 are pockets of fat that sit on the outside of your thighs, right below your hips \u2013 kindly named after the leather pouches (saddlebags) that hang over the sides of a horse\u2019s saddle.\u00a0<\/p>\n

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\u2019d like.\u00a0<\/p>\n

They sit lower than the so-called \u2018muffin top\u2019 or \u2018love handles\u2019, which are higher up towards the belly button.<\/p>\n

Will Duru, personal trainer and founder of training app 12Reps<\/a> says that \u2018saddlebags\u2019 are more common in women due to higher levels of the hormone <\/a>oestrogen.<\/p>\n

\u201cThis hormone has an influence on where fat is stored,\u201d he tells Sun Health.<\/p>\n

\u201cGenetics 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.\u201d<\/p>\n

If you are keen to shape your lower body, it is possible with the right technique.\u00a0<\/p>\n

\u201cYou need to work on losing fat and building muscle<\/a>,\u201d says Will.<\/p>\n

\u201cUnfortunately, you can\u2019t choose where you lose fat, so you need to focus on losing overall body fat.\u00a0<\/p>\n

\u201cNaturally, some areas are more stubborn than others and you may find that your thigh fat is the last to go.<\/p>\n

Jen, 57, also pictured last week after a workout session Credit: BackGrid<\/p>\n

Emily Ratajkowski often shows off her enviable figure on social media Credit: Instagram<\/p>\n

Besides fabulous style, Beyonce often shows off her strong, sculpted body Credit: Not known, clear with picture desk<\/p>\n

Maya Jama is another celebrity who has a toned and muscular body Credit: instagram.com\/mayajama<\/p>\n

\u201cAlong with fat loss, you need to build muscle \u2013 this is one of the most powerful ways to shape your body.\u00a0<\/p>\n

\u201cFat loss will make you smaller but muscle gives your figure curves and definition.\u00a0<\/p>\n

\u201cBy strengthening the glutes, thighs and core, you\u2019ll be helping to reduce the fat on your thighs.\u201d<\/p>\n

So, how do you build muscle? Resistance training exercises <\/a>are the most important.\u00a0<\/p>\n

This could be using dumbbells, barbells or gym machines, to force muscles to contract as they lift or pull against the resistance.\u00a0<\/p>\n

This causes small tears to form in the muscles. It\u2019s when these muscle tears repair that muscles grow back bigger and stronger.\u00a0<\/p>\n

You can also use exercise bands or even your own weight to create resistance.\u00a0<\/p>\n

The results would be slower than if you used heavy weights, progressing as your muscles get stronger.<\/p>\n

Ready to work your thighs and butt? Give these exercises a try, aiming to do this entire workout two to three times a week.<\/p>\n

And don\u2019t be scared to lift heavy.<\/p>\n

\u201cYou won\u2019t build muscle if you aren\u2019t challenging your muscles,\u201d says Will.<\/p>\n

So don\u2019t go for the lightest weight; instead, pick a weight which makes the last couple of reps in any set really difficult.\u00a0<\/p>\n

\u201cAs the weeks go on, aim to increase this weight. This way, you\u2019re constantly testing your muscles.\u201d<\/p>\n

ACTIVATE THE MUSCLES<\/strong><\/p>\n

Before you lift, you need to wake your muscles up.\u00a0<\/p>\n

Will explains: \u201cIf you don\u2019t wake up your muscles, they won\u2019t do the work.\u00a0<\/p>\n

\u201cActivating your glutes and thighs before and during training ensures the right muscles are firing up, giving you better results, improved shape and you\u2019ll be better protected against injury.\u201d<\/p>\n

1. Activation glute bridges<\/strong><\/p>\n

Lie on your back with feet flat on the floor.\u00a0<\/p>\n

Lift your hips up and squeeze your glutes at the top. Then lower back down.\u00a0<\/p>\n

2. Activation banded lateral walks<\/strong><\/p>\n

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.<\/p>\n

3. Activation donkey kicks<\/strong><\/p>\n

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.<\/p>\n

5 EXERCISES TO TURN SADDLEBAGS INTO A SCULPTED LOWER BODY<\/strong><\/p>\n

It is important to stretch and wake your muscles up before starting a workout Credit: Getty<\/p>\n

Now you\u2019re warm and your muscles have woken up, get stuck into the workout below.<\/p>\n

All you\u2019ll need are some weights.<\/p>\n

1. Step-ups<\/strong><\/p>\n

Lucy Gornall starts off with step ups in her workout Credit: Lucy Gornall<\/p>\n

4 sets. 10 to 12 reps each leg<\/p>\n

Stand in front of a bench or box, holding a dumbbell in each hand.<\/p>\n

Place your right foot firmly on top of the bench, press through your heel and drive up so you\u2019re standing on the bench.\u00a0<\/p>\n

Then, step back down, leading with the right foot. Move slowly, with control.<\/p>\n

2. Romanian deadlifts<\/strong><\/p>\n

Romanian deadlifts are an exercise that strengthens the hamstrings and glutes Credit: Lucy Gornall<\/p>\n

4 sets. 10 to 12 reps.<\/p>\n

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.<\/p>\n

Keep a soft bend in your knees.<\/p>\n

Then, hinge at your hips, sliding the weights down your legs until you feel a stretch in your hamstrings.\u00a0<\/p>\n

Next, push through your heels and come back up to standing.<\/p>\n

3. Lateral weighted band walks\u00a0<\/strong><\/p>\n

Lucy shows the correct form to use when doing this exercise Credit: Lucy Gornall<\/p>\n

4 sets. 8 reps on each side.<\/p>\n

Place a resistance band just above your knees and hold a dumbbell with both hands, close to your chest.\u00a0<\/p>\n

Drop down into a squat and then step sideways with your right foot.\u00a0<\/p>\n

Follow with your left, keeping tension in the band and staying as low as possible.\u00a0<\/p>\n

Do eight steps to the right before doing eight steps to the left, leading with the left foot.<\/p>\n

4. Side plank hip dips\/lifts<\/strong><\/p>\n

Side plank hip dips, also called hip lifts, are another exercise Lucy recommends to sculpt your lower body Credit: Lucy Gornall<\/p>\n

4 sets. 10 to 12 reps each side.\u00a0<\/p>\n

Lie on your side with your elbow under your shoulder and legs stacked on one top of the other.\u00a0<\/p>\n

Lift your hips so your body forms a straight line.\u00a0<\/p>\n

Then, lower your hips slightly towards the floor before lifting them back up.<\/p>\n

5. Side lunges<\/strong><\/p>\n

Lucy ends her workout circuit with side lunges and recommends each of the five exercises should be done four times Credit: Lucy Gornall<\/p>\n

4 sets. 10 to 12 reps each side.<\/p>\n

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.\u00a0<\/p>\n

Push off your right foot to return to standing.<\/p>\n

HOW TO LOSE FAT<\/p>\n

As well as working out to build your muscle, you may also want to focus on losing fat Credit: Getty<\/p>\n

It\u2019s 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.<\/p>\n

\u201cThis means you want to be in a small calorie deficit, consuming less than you burn,\u201d says Will.<\/p>\n

\u201cI say \u2018small deficit\u2019 because your body still needs enough calories to build muscle.\u00a0<\/p>\n

\u201cAim for a deficit of 100 to 200 calories per day and eat a diet of predominantly whole foods such as lean proteins \u2013 think chicken, fish, eggs and tofu \u2013 wholegrains and small portions of healthy fats such as some nuts.\u201d<\/p>\n

Protein is essential in every meal to help support your muscles.\u00a0<\/p>\n

Try Greek yoghurt or boiled eggs at breakfast and chicken, fish, beef or tofu at lunch and dinner.<\/p>\n

Will says: \u201cQuit snacking as much as possible too- this naturally reduces your calorie intake and try to keep alcohol to a minimum.\u00a0<\/p>\n

\u201cAlcohol will do your body goals zero favours and can actually slow down your progress.\u201d<\/p>\n

To help stay in a calorie deficit and burn fat, make sure you keep moving throughout the day.<\/p>\n

Get up regularly and move for five to 10 minutes, even if it\u2019s just for a brisk walk.<\/p>\n

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