Many women (and, in all honesty, even some guys) work hard to get the perfect thigh gap. That said, there is no reason to go overboard. Simple things like placing an icepack on the area can help remove fat. There are even a few simple exercises that only take a few minutes a day that you can do to help give you the thigh gap of your dreams.
We at Bright Side are sharing various exercises that can help you get a thigh gap in a way that’s as safe as it is healthy, not to mention fun!
1. Wide stance squats
This is an exercise that will really help target your thigh area, especially your hamstrings and back legs.
- Stand up, keeping your legs wide apart and your toes pointed out slightly.
- Move your butt down as if you are trying to sit down.
- Point your knees out so that they come in line with your feet.
- The more you point out your toes the more you should feel your thighs.
- Return to the starting position, doing 30 reps in total.
Not only does this exercise, which has been a pilates staple for decades, help tone your thighs, it can also help your abs and hips.
1. First, lie down on your side and fully extend your legs.
2. Lift up your leg slowly and as high as you can. While doing this, try to target your outer thighs.
3. Next, lower your leg back to the starting pose.
4. Just like above, add weights if this becomes too easy.
3. Bridge raises
By lifting up your hips, you can tone your thighs, abs, and hamstrings.
1. Lie on your back while keeping your legs bent and your feet hip-width apart.
2. Place an object between your knees, like a towel or pillow.
3. Lift up your hips in order to help your body up from the knees to make a straight line. While doing this, squeeze whatever object you have between your knees as tightly as you can.
4. Lower your hip to the starting pose. Keep in mind not to rest your back until you are finished with the exercise.
4. Butterfly stretches
This exercise might seem simple, but you will surely feel the power in your thighs by the end.
- Sit on the floor and keep your back straight.
- Place the soles of your feet together and bend your knees, trying to mimic the image of a butterfly.
- Try to flap your thighs up and down, moving your heels as close to your groin as possible.
- Continue moving this way ten times.
- Bend down your head down to your feet.
- While holding this position, you should feel the stretch in your thighs.
5. Lateral lunges
This is the perfect stretch to tighten your hips as well as make your glutes stronger.
1. Stand up straight, keeping your legs apart.
2. Take your right foot and step to the right.
3. Squat as low as possible while trying to straighten out your left leg.
4. Rise up to the starting position and repeat on the left side.
6. Star jumps
Here’s a trick that’s as simple as jumping up and down. It’s kind of like jumping jacks with your legs doing most of the work.
- Stand up with your feet together and your toes pointing forward. Either keep your hands on your hips or your arms out.
- Keep your chest high, bend both knees and jump straight, extending both legs outward. Your body should resemble a star with your head, legs, and shoulders (or arms) serving as the 5 points.
- Land with your feet together.
- Repeat 10 times in a row.
7. Scissor kicks
This exercise can help your abs as well as your thighs.
- Lie on your back and stretch out your legs. The palms of your hands should be kept flat.
- Lift your legs up off the ground. Lift your left leg higher than your right leg, trying to make a 45-degree angle.
- Switch the position of your legs, mimicking a pair of scissors cutting. Keeping your toes as pointed as possible will help work your thighs.
- Repeat 30 times for 2 sets.
If you’ve ever thought climbing the stairs was work, you are already on the right track; this exercise can be used to help your thighs and even serve as a warm-up for dancing.
1. This exercise is best performed on a staircase or some similar base. Hold onto the railing for safety and balance.
2. Cross one leg over the other for the first step.
3. Repeat the previous step with the opposite leg and so on until you reach the top of the stairs. To make it harder, wear ankle weights which will really help to tone your thighs.
9. Stability ball squeeze
This exercise works the thighs directly and requires the use of a Swiss ball or exercise ball. Make sure the ball isn’t too heavy for you before using.
1. For beginners, this exercise can be done while sitting down, but some variations have you on your back, though still resembling a sitting position. If you are sitting, keep your heels on the ground while keeping your feet parallel to the floor.
2. Hold your Swiss ball in between your thighs.
3. Try to squeeze your legs together as closely as possible.
4. Hold this position for a few minutes. Repeat.
10. Chair squats
Finally, here’s an exercise that’s as easy as sitting down in a chair! In fact, you can even use a chair or a similar base, although some people can do this by themselves after enough practice which should help stop the temptation to sit down. Either way, this exercise will help your lower body become stronger.
1. For beginners, start by standing with your back to a chair, keeping your feet hip-width apart.
2. Keep your weight centered on your heels, drawing in your abs.
3. Hinge forward as you slowly move your bottom to the chair’s seat. Stop right before you actually sit in the chair and return to the starting position.
4. Do 3 sets of this exercise, with 10 to 15 reps. Make sure not to actually sit down until you finish.
Bonus: Make sure not to bulk up your legs.
There’s always too much of a good thing, so some people worry that too much inner thigh work will actually bulk up their legs. Generally, this is easily avoided. Just make sure you are not training for mass and instead perform your exercises in moderation. In addition, don’t significantly increase calories or protein before conducting your exercises.