How to Get Rid of “Saddlebags” on the Thighs

Effective strategies combining massage, exercise, and proper nutrition

Why Saddlebags Appear on the Outer Thighs

The outer thighs — also called “saddlebags” — are a common problem area for many women regardless of age. The reason? The muscles in this area are often underused and lose tone over time. Add a sedentary lifestyle and unhealthy diet, and localized fat begins to accumulate.

• Sugary foods and unhealthy fats are often stored exactly in these zones.

• Saddlebags can make it harder to wear fitted clothes or swimwear confidently.

But the good news is — they can be reduced or even eliminated with the right approach!

Step 1: Adjust Your Diet

You won’t out-train a bad diet — and that applies to saddlebags as well. Here’s what your daily menu should include:

• Boiled eggs

• Steamed or grilled fish

• Buckwheat, oats, brown rice

• Almonds and walnuts

• Apples, kiwis, avocados

• Low-fat cheese

• Light soups and broths

• Grapefruit juice (1 glass/day)

• Green tea to flush out toxins

Don’t forget: drink at least 1.5 liters of water per day, but avoid drinking immediately after meals. Wait about 30 minutes.

Step 2: Add Targeted Exercise

Pairing the right exercises with massage treatments gives faster, longer-lasting results. Focus on:

• Running – 30 minutes/day to improve circulation and tone.

• Squats – 30–50 per set with proper form. Add weights for extra burn.

• Leg lifts (standing & side-lying) – 20 reps each leg, targeting hips and glutes.

Tip: Always warm up before training to avoid injury.

Step 3: Use Professional Massage

Massage is your best friend when you want faster results without overstraining your body.

Recommended Types of Massage:

• Sculpting Massage Targets localized fat, improves lymph drainage, and tones the skin. Great for thighs, buttocks, and stomach.

• Honey Massage Detoxifies the skin, smooths out cellulite, and instantly improves skin tone. Plus, it smells amazing!

Already after the first session, you may see a visible reduction in swelling and smoother skin texture.

A personalized massage program at SymmetryHL may include:

• Duration: 20–60 minutes per session

• Zones: Outer thighs, buttocks, stomach

• Frequency: 10–12 sessions for optimal results

Combined Results: Real Changes You’ll See

When you combine:

• Balanced nutrition

• Daily physical activity

• A professional massage program

You activate a triple effect: burn fat, tone muscles, and tighten the skin.

Combined Results: Real Changes You’ll See

At SymmetryHL, we know that every body is different. That’s why we offer personalized programs, created by experienced rehabilitation massage therapists. Our goal is to help you see and feel real change — confidently, safely, and effectively.

Located in Blackrock, South Dublin

+353 85 201 3245