A double garden refers to the excess fat that accumulates around the hips, specifically the outer thighs, making them look wider and disproportionate to the rest of your body.

It’s a common problem area for women, and getting rid of it can be challenging.

Fortunately, there are exercises that target this specific area, helping you eliminate the double garden and achieve a leaner, more toned physique.

In this article, we’ll go over 10 workouts that can help you get rid of the double garden once and for all.

1. Squats

Squats are a great exercise for toning the lower body, including the outer thighs. To perform a squat, stand with your feet shoulder-width apart, toes pointing slightly outward.

Lower your body as if you were going to sit down on a chair, making sure to keep your back straight and your core engaged. Push through your heels to stand back up.

2. Lunges

Lunges are another effective exercise for targeting the outer thighs. To do a lunge, stand with your feet hip-width apart. Take a step forward with your right foot, bending both knees to create two 90-degree angles.

Push through your right heel to stand back up and repeat on the other side.

3. Side-lying leg lifts

Side-lying leg lifts are a targeted exercise that work the outer thighs directly. Lie on your side with your legs straight and your bottom arm extended for support. Lift your top leg as high as you can, then lower it back down. Repeat on the other side.

4. Glute bridges

Glute bridges target the glutes and outer thighs, helping to tone and lift the area. Lie on your back with your knees bent and your feet flat on the ground. Lift your hips up as high as you can, squeezing your glutes at the top. Lower back down and repeat.

5. Curtsy lunges

Curtsy lunges are a variation of the classic lunge that target the outer thighs and hips. To perform a curtsy lunge, stand with your feet hip-width apart.

Take a step back and across your body with your right leg, bending both knees to create two 90-degree angles. Push through your left heel to stand back up and repeat on the other side.

6. Fire hydrants

Fire hydrants are a great exercise for targeting the outer hips, which can help reduce the appearance of a double garden. Begin on all fours, with your hands shoulder-width apart and your knees hip-width apart.

Keeping your knee bent, lift your right leg out to the side, making sure to keep your core engaged. Lower back down and repeat on the other side.

7. Step-ups

Step-ups are an effective exercise for toning the entire lower body, including the outer thighs. To perform a step-up, stand facing a step or bench. Step your right foot up onto the bench, pushing through your heel to lift your body up.

Step back down and repeat on the other side.

8. Hip thrusts

Hip thrusts are another great exercise for targeting the glutes and outer thighs. Begin by sitting on the ground with your back against a bench or step.

Place a weight or heavy object across your hips and lift your body up, squeezing your glutes at the top. Lower back down and repeat.

9. Skater jumps

Skater jumps are a cardio exercise that can also help tone the outer thighs. Begin in a standing position with your feet together. Jump to the right, landing on your right foot and sweeping your left foot behind you. Jump to the left and repeat.

10. Wall sits

Wall sits are a great way to tone the entire lower body, including the outer thighs. Begin by standing with your back against a wall and your feet shoulder-width apart.

Slide down the wall until your thighs are parallel to the ground, keeping your back straight. Hold for as long as you can before standing back up.