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Reviewed by Louise Chang on January 27, 2012

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Pamela Peeke, MD, MPH

© 2012 WebMD, LLC. All rights reserved.

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Hi, I'm Dr. Pam Peeke. Are you dragging around extra body baggage? I'm talking about the fat spreading across your behind, your hips, and your thighs.

Hey, when you try to zip up your jeans, that's not muscle getting in the way. It's your saddlebags. How about I help you unload your luggage.

You'll need hand weights, elastic tubing, and an exercise mat. Make sure you have enough room to move around on.

We're going to start with a lying leg abduction. Alright, make yourself comfortable on your exercise mat.

You're going to be on your side, balancing with your hands. Straighten out both legs and your job is to take that top leg, keep it straight, and lift it up.

Again, it doesn't matter how high you lift it. If you're a beginner, this is perfectly fine. Just lift it and try to hold it.

Oh boy, do you feel that right about here? All of these muscles are getting engaged. If you're more advanced, take her a little bit higher. Even a little big higher.

Perfectly fine. Your job is to be able to do 10 repetitions to each side. This is so effective to eliminate those saddlebags.

Here's another great exercise: the dumbbell lunge. Grab your weights. And we're going to lunge forward. That means we start with a nice, strong position.

Straight back, slightly bent knees. Hand weights, you hold onto them nice and securely.

And what you're going to do, is you're going to lunge forward by taking a big, long step and bending down. Now when you do, 

I don't want that knee to go above and beyond your foot. Alright, hold it nice and strong, and then straight on up. 

Repeat to the other side. Here we go. Lunge down and these weights are really giving you extra resistance,

so that you can really get a great workout right up around this whole area -- the saddlebag area.

You're aiming to do 10 repetitions to each side. Speaking of side -- side step squats are really effective to be able to help you

when you're looking at controlling the fat spread across this entire region. So, take your elastic tubing, step on it.

Now what you're going to do is securely hold each handle. Nice, gentle bend in your knees. And we're going to go sideways. In this case, to my left.

Now, as you take that side step, you're going to squat. Oh boy, can we feel that? And then up again, nice and strong. Squat, and up again. Let's go that way.

Can you do it? Of course you can. Your job is to do 10 repetitions to each side. Oh boy, do I feel that and it feels fantastic.

Remember that to really stop the saddlebag spread, you need to incorporate more fat burning cardio activity into your daily life.

Combine that with healthy nutrition and you'll have room to spare in your jeans.

You can make healthy changes to your diet and body, and WebMD can help. Use the WebMD Food and Fitness Planner to track your progress.

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