How to get a thigh gap

A thigh gap is that clear space under your crotch between your upper and middle thighs. It is the epitomical symbol of a tone, slim female body because to have a thigh gap, your inner thighs must be largely devoid of fat. However, the inner thighs, as every woman knows, is outrageously difficult to cut fat from so it remains the Mount Everest of many a dieting woman.

1. Plie Squats

2. Pilates Leg Lifts

3. Bridge Raises

4. Inner Leg Lift

5. Lateral Lunge

Top 5 exercises to get a thigh gap

Although shedding fat with a proper diet and exercise schedule is the best way to get that luscious thigh gap, some exercises that target the inner thigh area helps tone the muscles there and widen the gap. The following are the top 5 supermodel exercises to get that luscious thigh gap.

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1. Plie Squats

Plie Squat for thigh toning

Step 1 – Stand straight with your legs wider than shoulder width apart with toes flared outwards.

Step 2 – With you back straight, lower your core as low as you can while maintaining proper form. Your thighs should be parallel to the ground or lower. Keep tension in your inner thighs and buttocks.

Step 3. While keeping tension in your inner thighs and buttocks, rise back up to starting position. Add weights when this becomes too easy.

2. Pilates Leg Lifts

Pilates leg lefts are prescribed for inner thigh muscle toning for women looking to get a thigh gap.

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Step 1 – Lie on your side with you legs fully extended.

Step 2 – Lift your leg slowly as high as you can to really target your outer thighs.

Step 3 – Lower your leg slowly back to start position. Add weights when this becomes child’s play.

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3. Bridge Raises

bridge raises with a towel between the knees are a fantastic way to tone the inner thighs and help when trying to get a gap between the thighs.

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Step 1 – Lie on your back with your legs bent and feet about hip width apart. Put something between your knees like a rolled up towel, a pillow, or a dirty teddy bear.

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Step 2 – Lift your hips ups until the line from your knees to your shoulders is straight while squeezing the teddy bear as tight as you can.

Step 3 – Lower your hips back to start position but do not rest your back on the ground until you finish your reps.

4. Inner Leg Lift

The inner leg lift is one of the most popular exercises for women looking to shape the inner thigh and tone the general thigh area.

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Step 1 – Lie on your side with your top leg bent and your bottom leg extended straight out.

Step 2 – Slowly lift your bottom leg as high as you can. Keep your feet flared outward to really give your inner thighs a burn

Step 3 – Keeping the tension in your core and inner thighs, lower back to start position. Do not cheat and rest your leg until you are done with your reps!

5. Lateral Lunge

Lateral lunges are a fantastic thigh toning exercise as they help to tone the inner, outer and front of the upper leg.

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Step 1 – Stand straight with your legs wide apart.

Step 2 – Step to your right with your right foot. Squat as low as possible towards your right leg while straightening out your left leg.

Step 3 – Slowly rise back up to your starting position.

Step 4 – Repeat on the other side. Use weights when this gets too unchallenging.

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It may not be possible to develop a thigh gap for all

Before we discuss some easy ways to develop thigh gaps you need to know that it isn’t for everyone. There are many factors that one needs to consider including one’s genes, body shape as well as the hip width and thigh bone ratios. Some women cannot develop it because their bodies are just not designed for it. Therefore, one needs to be practical when approaching this fad. Speak to a fitness consultant as well as a doctor before using the remedies given below to develop a thigh gap.

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thigh gap diet and workout plan

How long does it take to get a thigh gap?

With the right thigh gap workout plan, you can develop it within a month. Apart from exercise, you also need to eat the right thigh gap diet. A good thigh gap diet is rich in lean protein, low in simple carbs and high in good fats. So opt for chicken, turkey, fish, low fat dairy, whole grains, fresh fruits, vegetables and nuts and seeds. Drink a protein shake before and after workout. As stated above, if your efforts do not show results within a month, your body might not be designed for it.

Best exercises to reduce thigh size

It is not easy working out the thighs as this area of the body accumulates fat and is difficult to tone and slim down. Here are some of the best inner thigh exercises to do daily for at least a month for developing thigh gap.

thigh gap workout plan

1. Sumo or plie squats

  • Start by standing up straight with a gap between the feet. Ideally your feet should be placed wider than your shoulder width.
  • Join both hands together in front of the chest. This will help you maintain your balance.
  • Squat down to the floor level.
  • As you reach down, start to push yourself up.
  • Do 10 repetitions per set and 2-3 sets per day.

2. Butterfly stretch

  • In this workout for thigh gap, you sit on the floor with your back straight.
  • Place the soles of your feet together and hold both toes.
  • Your knees will be bent.
  • Start ‘flapping’ the thighs up and down bringing your joined heels as close as you can to your groin.
  • Continue flapping for 10 times.
  • Slowly bend your head down to touch the joined feet. Hold this position and feel the stretch on the inner thighs.
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3. Thigh raises

  • Use a stair/short stool for this workout.
  • Lie on your side.
  • Support your head with your arm.
  • Raise the upper leg up to the stool. Hold. Bring it down.
  • Continue to do this 15 times on each side.
  • Do 2-3 times a day.

4. Leg stretches

opposite leg and arm raises for thigh gap

  • Position yourself on your hands and knees. Keep your back straight like a table.
  • Stretch one leg and the opposite arm, trying not to let it go to the other side or move or bend while lifting.
  • Stretch the opposite arm at the same time.
  • Repeat with the other set of leg and arm.
  • Do 10 repetitions per set and go for at least 3 sets.

5. Scissor Kicks

best exercises to develop thigh gapImage source: Spotebi.com

  • Lie on your back.
  • Place your hands underneath your bottom.
  • Stretch your legs out in front of you.
  • Point those toes outwards and start the scissor kicks.
  • The key is to keep the toes pointed out to maximize the stretch on the inner thighs.
  • This exercise also works out your lower abs.
  • Do at least 30 times in 2-3 sets.

6. Jumping Jacks

This exercise tones the thighs as well as the buttocks.

  • Start with the feet together and arms by your side.
  • Jump with your feet out to the side. Raise your arms above your head.
  • Do 4 sets of 20 jumps each.

These exercises are an important addition to thigh workout plan. Follow up with a thigh gap diet. Eat lean protein, cut down on carbohydrates or sugar and soon you will develop a thigh gap along with toned, slim thighs.

If these tips made your life a little easier, please share your experience in the comments.

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