There is this certain craze about thigh gaps that makes young girls go to crazy lengths to achieve slim legs, but there are much healthier ways to tone the inner thighs, such as healthy cardio routines and exercises for a thigh gap. While I don’t understand this mania, I still prefer that people at least do this the right way without risking their health. So if you are striving to achieve slim legs here are exercises for a thigh gap for best results!
1. Deep Squat
Squats are perfect exercises for a thigh gap, which target numerous parts of the body including the inner thighs. You can begin by spreading your legs shoulder width apart with your feet flat on the ground and your toes pointed slightly outward. Squat slowly down with your butt out and hold the position for a few seconds before coming back up to the starting position.
2. Slide Side Lunge
Side lunges work the legs and glutes, but slide side lunges in particular target the inner thighs. To do this stand with your feet a few inches apart and keep you hands in front of your chest. Put your weight on one of your legs and gently slide to the side with the other one as you squat down, then slowly bring it in and repeat the process with the other leg. Try to complete 10 reps of these on each leg!
3. Wide-stance Squats
Make sure to stand with your feet wide apart and your toes out. Position your hands behind your head and slowly squat down making sure that you knees don’t go over your toes. Your position should resemble a plié! Make sure to continue with this exercise for a minimum of a minute!
4. Scissor Raises
This is an exercise which requires a lot of patience and motivation. First lay on your back and position your legs at a 90 degree angle. Open up your legs into a V position and pulse in this manner for a minute without stopping. Make sure to go at your own pace but don’t forget to push yourself harder!
5. Cross-stepping
For this exercise all you need is running shoes and a staircase. To complete this exercise, face the railing of the staircase and cross one leg over the other to the next step and then cross the opposite leg onto the next step, starting from the bottom of the staircase. Continue in this manner until you reach the top!
6. Laying Leg Lift
Lie down on your right side of the body and evenly distribute your weight. Try to straighten our your legs and stack them on top of each other. Then slowly lift your top leg up and down as many times as you can for at least one minute and repeat on the other side. You will definitely feel this tomorrow!
7. Thrust and Squeeze
To do this exercise, lie down with your arms at your sides and knees bent. Squeeze your abs and bottom, and slowly lift your butt off the floor pushing only with your legs. You should be forming a small bridge with your body without lifting your upper back from the ground.
Targeting only one part of the body for weight loss is impossible, but you can see slight changes by incorporating cardio and toning exercises into your routine. Stick with your workout plan and you should see results in a couple of months! What are some of your favorite inner thigh exercises for a lean thigh gap?
Sources: cosmopolitan.com, fitsugar.com
Frequently Asked Questions
- What is a thigh gap and can anyone achieve one?
- A thigh gap is the space between your inner thighs when standing with feet together; genetics play a role, but fitness and fat loss can help enhance it.
- Does having a thigh gap mean I'm healthy?
- Not necessarily; a thigh gap is more about body shape and genetics than overall health or fitness.
- What exercises help slim down inner thighs?
- Leg lifts, squats, lunges, and inner thigh squeezes target and tone the inner thigh muscles effectively.
- How important is diet in getting a thigh gap?
- A balanced, healthy diet is key to reducing overall body fat, which can help reveal muscle definition and a thigh gap.
- Can spot reduction help me get a thigh gap?
- Spot reduction isn’t effective; consistent full-body workouts and fat loss are needed to slim thighs.
- How long does it typically take to see results?
- With regular exercise and proper diet, noticeable changes can appear within 6 to 8 weeks.
- Are there any risks to focusing too much on having a thigh gap?
- Yes, obsessing over a thigh gap can lead to unhealthy habits or body image issues; focus on fitness and wellbeing instead.
- Should I lift weights to get leaner thighs?
- Yes, strength training builds lean muscle, which helps tone thighs and increase metabolism.
- How often should I work out my legs for best results?
- Aim for 3 to 4 leg workouts per week, allowing rest days for muscle recovery.
- Can cardio help me achieve a thigh gap?
- Absolutely, cardio helps burn overall fat, which supports revealing muscle tone and potentially creating a thigh gap.