Nowadays we see that what every girl is vying for is a thigh gap. Thigh gaps have become the recent trend all over the world.
The reason for this is because thigh gap looks beautiful and enhance the personality of the person.
So, sit back and go through this article. This article attempts to take you on a journey which will enlighten you on ways on how you can get a perfect thigh gap.
Table of Contents
Exercises To Get A Thigh Gap Fast
Now, to get a thigh gap is not a very easy task. Yet, it can be achieved with some specific exercises and control on the dietary habits. Some of the most famous and popular exercises are enumerated below:
1.Pile Squats
it is a version of the very famous squat exercise. This is performed with a dumbbell which helps to strengthen the abdomen and leg muscles. There are certain steps to follow pile squats and they are:
- Stand straight with your legs wide apart. Make sure that your shoulders and legs are equidistant. And keep the toes flared outwards.
- Grab onto a dumb shell and balance it while standing straight, which will strengthen the lower core.
- Squat down by bringing your thighs parallel to the floor
- Only with a controlled motion try to return to a standing part.
- Repeat this around 15 times on each side.
2.Pilates Leg Lifts
They tend to work the abs, especially the hard to get at obliques, as well as the inner thighs. Lifting the legs together keeps the inner thighs and buttocks engaged. The steps to be followed while doing this exercise are:
a) Lie on your side with your legs extended.
b) Lift your leg slowly as high as you can to target your outer thighs.
c) Lower your leg back to start position. Add weights when this becomes child’s play.
3.Bridge Raises
This resistance movement is super popular with fitness trainers. This is because it’s simple yet strengthens your entire midsection. It’s a chain exercise that engages your abs but offers, even more, benefits for your butt, hips, and lower back.
It is very important to follow the proper way of doing glute raises. So please follow the steps enumerated below:
- Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
- Lift your hips off the ground until your knees, hips, and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
- Hold your bridged position for a couple of seconds before easing back down.
4.Inner Leg Lift
This exercise might remind you of Jane Fonda’s workout videos from the ’80s. But it’s been a staple of the Pilates mat repertoire for decades. Since the knee is straight, you work all the muscles of the inner-thigh group. The process to be followed is:
- Lying on your side, try to lengthen your leg and cross your other leg over it. Rest your foot on the floor. Now, prop your head up with your hands.
- As you exhale, lift your leg up, and breathe in as you lower it back towards the ground. Your torso should stay motionless while you do this.
- Do 10 reps, and then repeat on the other side.
5.Lateral Lunge
The side lateral lunge is a quality exercise to include in your leg workouts. This is because it makes each of your lower limbs work independently.
During squats, your leading leg can take on more of weight, but the lateral lunge forces each leg to handle the same load. The technique to be followed while performing this exercise is:
- Stand straight with your legs wide apart.
- Step to the right with your right foot. Then squat towards your right leg while you straighten out your left leg.
- Gently rise back up to your initial position.
- Repeat on the other side. You may use weights also later on.
YOGA POSES TO GET A THIGH GAP
All the above-mentioned exercises help you get a perfect thigh gap over a period of time. The only thing which has to be kept in mind is that that these 5 exercises have to be performed extensively.
If not followed on a regular basis you may not be able to achieve the desired thigh gap. There are certain other yogic asanas also which enable you to achieve this target.
Yet, if you follow yogic asana, you will achieve the thigh gap but it may take a little longer. Certain yogic asanas which will help you achieve this are:
1.Reverse Warrior:
Try to start with the downward facing dog position. And then step your right foot forward, rising up into a warrior.
a) Open your hips, arms, and chest into the Warrior position.
b) Lower your left hand to your left thigh, while inhaling. Then raise your right arm over your head. This may be coupled with arching toward the back end of the floor. Continue pressing the right knee in front, with the front thigh corresponding to the floor.
c) Hold this pose for five breaths.
d) Rise up, and switch sides.
2.Side Fierce:
This is a remarkable pose if followed properly. The steps to be followed are:
a) Stand with both feet together and bring your palms together while rotating your torso to the right.
b) Then, squat down, and cross your left elbow over your right outer thigh.
c) Press your palms together, and push your bottom elbow against your thigh to lift and rotate your chest up.
d) Keep weight on the heels, gazing over the right shoulder for five deep breaths.
e) Stay in the squat position when you rise back to centre and try to rotate the torso over to your left side.
3.Eagle:
Stand with both feet together and after that start following the below-mentioned steps:
a) Shift your weight onto your left foot, and bend your right knee.
b) Lift it off the floor, and wrap your leg around your left thigh, tucking the right toes around your lower left leg.
c) Cross the left elbow over the right, then bring your palms together.
d) Hold like this for five breaths, lifting the elbows as high as you can, gazing at the hands.
e) Release, and switch sides.
4.Goddess Pose:
Stand at the front of your mat, then:
a) Step open to the right, opening your legs about three feet apart.
b) Turn your heels in. Bend your knees coming into a sumo wide squat until your thighs are parallel to the ground. Your knees should be over and above your ankles. Thus, adjust your feet if need be.
c) Then lift your arms up, thereby, bending your elbows at a 90-degree angle, opening the palms wide apart.
d) Enjoy this pose for five to ten deep breaths.
5.Sage Pose:
Step both feet together and then try to follow the following steps:
a) Move your right hand to the center of your mat, and roll the body to the right. Thereby, try to balance on the outer edge of your flexed right foot.
b) Raise the left arm overhead, gazing at the fingertips.
c) After five breaths, release the left hand to the centre of the mat, and roll open to the left for another five breaths.
6.Virabhadrasana II:
This asana works on the legs for sure, but specifically on the inner thighs. At the outset, this pose might look simple, but it works on the inner muscles.
The best part is that both the legs get a different workout at the same time. In this manner, more muscle groups are targeted with this asana.
Follow the below-mentioned steps:
a) Widen your legs such that they are a little more than hip-width apart.
b) Twist your right heel with the toes pointing outwards, and use your left heel to ground yourself. The arch of your left heel must be in line with your right foot.
c) Lower your hips and then radiate your energy out as you stretch out your arms. They should be in line with your shoulders.
d) Turn your gaze forward and hold the pose with integrity. Breathe slow and strong as you hold the pose and then release.
e) Repeat on the other side.
7.Natarajasana Pose:
The hip flexors are stimulated and stretched in this very graceful posture. The thigh muscles are worked upon via this asana. This asana tries to strengthen the legs as the body is balanced on only one leg. Right from your pelvic bone to your feet, every muscle and bone in your leg is toned and stretched. Your hips are stretched apart, and all the energy hindrances in the legs are released. The blood circulation in your legs is improved, which gives a fresh gush of oxygen and nutrients to them.
Try to follow the proper steps to get this asana right:
a) Stand in Tadasana.
b) Lift your right foot and swing it behind such that your right leg is parallel to the ground.
c) Bend your knee, reach your right arm to the right foot and stretch. Once you settle down, stretch your left arm forward.
d) You could keep the palms stretched out or assume the Gyan Mudra. Look at your left fingers. Hold the pose for a few seconds as you take long, deep breaths.
e) Release and then repeat on the other side.
8.Ustrasana Pose:
this asana tends to open your pectoral muscles and hip flexors. It further tones all the limbs, especially the thighs. This asana, usually, works on the front part of your body. Thus, so the muscles in the frontal thighs get toned and stimulated. It is done in the following manner:
a) Sit in Vajrasana.
b) Lift your hips and raise your body such that the hip muscles and calf muscles are perpendiculars. Open up your chest and lean back.
c) Reach your arms for your feet, making sure your arms are stretched out. Hang your head as you gaze at the back.
d) Hold the pose as you take long, deep breaths.
9.Navasana Pose:
When you practice this asana regularly, it moves beyond your body. That is it penetrates into the very core of your being. As you balance your body weight on your buttocks, your being trembles initially. But, a whole lot of strength and determination is built within the few seconds of suspension. There is a great improvement in blood circulation, and your thighs get into shape.
Follow the following steps for the same:
a) Lie down on your back
b) Then, lift your legs off the ground.
c) When you manage to balance, lift your hands off the floor, and stretch them out in front of you.
d) Work towards creating a ‘V’ with your upper and lower body. Breathe long and deep.
These were some of the yogic asanas which can be followed by you if you endeavor to get a thigh gap. But, it should be understood that these poses have to be followed every single day. If not followed, then you may not get the desired result.
DIET PLAN TO GET A THIGH GAP
Now, along with these exercises, the restraint on food is also very important to get a thigh gap. The following is a diet plan which will help you reduce the extra fat on your thighs. If you follow this diet plan along with some obvious variations you will get a beautiful thigh gap:
1.Monday
Breakfast: tea with lemon, a glass of orange juice and a slice of whole grain bread with reduced sugar jam.
Mid-morning: you can have any fruit which has fewer calories like pear or watermelon.
Lunch: Lentils with a piece of skinless grilled chicken, a slice of whole grain bread and a plantain.
Afternoon: A cup of black coffee or green tea.
Dinner: Roasted potatoes with 7-8 ounces of a cold water fish.
2.Tuesday
Breakfast: A glass of skim milk, orange juice along with a slice of whole grain bread. You can add low-fat cream cheese.
Mid-morning: An apple or a pear.
Lunch: A serving of pasta, a hamburger with grilled tomatoes and olive oil, a slice of whole grain bread and a plum.
Afternoon: A glass of skim milk.
Dinner: Seafood and a slice of whole wheat bread.
3.Wednesday
Breakfast: A glass of skim milk with no added cereal along with a glass of orange juice.
Mid-morning: An apple or a pear
Lunch: Vegetable and rice soup, tuna cannelloni without sauce, a slice of whole grain bread and an orange.
Afternoon: Non-fat yogurt.
Dinner: Vegetable and rice soup and non-fat yogurt.
4. Thursday
Breakfast: A glass of skim milk, orange juice, and a bran muffin.
Mid-morning: A pear
Lunch: Roasted chicken and a slice of whole wheat bread and a kiwi.
Afternoon: Non-fat yogurt.
Dinner: Rice salad with halibut and a non-fat yogurt.
5. Friday
Breakfast: A glass of skim milk with cereal and orange juice.
Mid-morning: Watermelon
Lunch: A small portion of pasta, two ham croquettes, a slice of rye bread and a kiwi.
Afternoon: An orange.
Dinner: A serving of mashed potatoes, a ham omelet, a slice of whole wheat bread and a peach for dessert.
6. Saturday
Breakfast: A glass of skim milk, orange juice and a slice of whole wheat bread. You can also put some low-fat white cheese on it for flavor.
Mid-morning: An apple
Lunch: A slice of whole wheat bread with ham and a tangerine.
Afternoon: Non-fat yogurt or a fruit.
Dinner: Vegetable soup, a filet of a cold water fish, a slice of whole wheat bread and a serving of pineapple for dessert.
7. Sunday
You can choose any meal from any of the previous days. And because it is Sunday you can have anything else for lunch, which you would like. Yet, make sure that you do not have anything sweet or fattening at all.
TRICKS TO GET A THIGH GAP
As a doctor, some people might expect me to tell you that having a thigh gap is an unhealthy, unrealistic goal and that you should focus on being healthy and not be looking a particular way. Yet some women do want to look a particular way whether it is muscular, toned, slim, or more voluptuous. All of these looks can be achieved in a healthy manner.
With that said you may be at a pretty decent weight and not have a thigh gap. That becomes as noticeable as someone who is not muscular but has a wider bone structure. If this is the case, then do not pressure yourself to lose more weight.
Yet, it may be still possible to slender your thighs down where you get the sexy and eye-catching look you want. Irrespective, of your body type, you don’t need to go to edges to do it. But, strictly speaking, getting the thigh gap look comes down to two things:
- Body fat
- Muscle mass
The only trick is to flawlessly balance the two. If you focus in large amounts on building muscle, then your legs may be in shape, but they aren’t going to look slim and slender.
On the contrary, if you overwork your leg muscles by indulging into excessive amounts of cardio, you may increase the size of your leg. The key is to indulge in only those exercises that stimulate the muscles in your legs by not breaking down the muscle fibers so much that they tend to grow larger each time.
Yet, another trick which should be understood is pertaining to the intake of carbohydrates and proteins in the body. Carbohydrates should be retained for times when your body will actually need the quick fuel they provide. This means to get the thigh gap look you will have to cut back on all types of carbohydrate-rich food products.
Also, many websites, which focus on muscle building, would advise you to increase your intake of proteins. However, it should be understood that there is no need to only eat protein throughout the day. It is suggested that one should also have fruits and vegetables. This will ensure you get the essential vitamins and minerals you need.
This is not exactly a trick as we all know that to achieve a thigh gap one has to cut back on the sugar intake. Further, sugar isn’t even a good source of fuel because it lacks essential vitamins and minerals.
It also may spike up your insulin levels which may further lead to diabetes. So, to get the thigh gap look, it is recommended limiting your sugar intake to a maximum of 16-18 grams of sugar a day.
Here are some steps you can take to lower your sugar intake:
- Drink coffee without sugar
- Drink tea without sugar
- Have a breakfast with plain oatmeal or eggs
- Avoid soft drinks containing sugar
- Read all food labels to check sugar content
- Cut back on carbohydrates, because they increase sugar cravings.
- Keep sugary foods out of the kitchen
- Avoid cereal
- Avoid pre-packaged snack foods
- Eat a piece of fruit in place of candy
- Avoid sugar substitutes, because they stimulate sugar cravings and may trigger insulin spikes
Finally, the last trick to achieve an attractive thigh gap look is in addition to exercise and diet, it is recommended that stretching should be done on a frequent basis. This is because that helps to create nice elongated lean muscle. Further, it is also recommended that one should rub the legs down with lotion to increase circulation and smooth out cellulite.
MYTHS ABOUT GETTING A THIGH GAP
It is a well-known fact that when something becomes the fad of the town, then there are some obvious myths which are circulated about that particular fad. The same thing happens with a thigh gap as well. There are so many myths associated to a thigh gap. And all of them will be put to rest, once you read this article. Some of the top myths about achieving a thigh gap are:
- Myth: Anyone can have a thigh gap as the size of a supermodel’s
Reality: The truth is that the appearance of a thigh gap depends on the shape of your body. It basically depends upon your genetics and the natural structure of your body. Even the fittest and athletic women do not have a thigh gap at times. This clearly shows that getting a thigh gap depends solely on certain things which may be beyond your control. - Myth: You can spot reduce your inner thigh area.
Reality: You cannot especially reduce any area of your body. The reality is that you will reduce fat at the same rate from all of your body. This is why your desire for a thigh gap should be a long-term and not a short-term goal because to reduce fat from the area you would like to lose it from the most often takes the longest time. This is because the area you’d like to lose it from the most is often where you hold the most fat. Losing all your unwanted fat is a journey, not an overnight quick fix. - Myth: You need to avoid lunges, squats and other exercises that bulk your legs.
Reality:Doing the right squats, and other exercises will help shape and tone your legs if done in numerous repetitions with lower weight. It’s only when you start using heavy weights that you tend to build more muscle. The trick is to tone your muscles without using too many weights. - Myth: You can get a thigh gap surgically.
Reality: Rowe sees many teen patients desiring a thigh gap. He stresses that plastic surgeons cannot remove muscle or modifies leg bone structure: “If someone does not have a genetic predisposition to a thigh gap, plastic surgeons cannot create one. If someone is genetically predisposed to having heavier muscles, there is no amount of suction that can change that.” - Myth: Having a thigh gap makes you fitter.
Reality: A thigh gap has nothing to do with making you fitter or a healthier person. The maximum it does is creating pressure on the person trying to achieve a thigh gap. It also doesn’t help you work out better. Instead, it makes you more vulnerable to fatigue and laziness as you tend to literally starve yourself to get a thigh gap. So, try to focus on a more health-oriented way to stay fit rather than achieve a thigh gap and literally pushing yourself to the extreme level.
It is understood that following this diet plan would be a little difficult. But then who said getting thigh gaps is an easy task. This diet does help to nourish your body with the apt amount of food a body requires for thigh gaps.
Going through this article, it is a matter of fact that there may be some questions which you all will have. Some of the most frequently asked questions are enumerated below; hopefully, they will solve all your doubts:
Q.How long does it take to get a thigh gap?
It depends on how bad you want that thigh gap. If you have been regularly following the diet plan along with the rigorous exercises, then it may take around 2-3 months to get a thigh gap. Yet, this period may differ depending on the type of the body you have. Some people tend to exhaust themselves and starve, in the quest to get a thigh gap early. It is suggested not to play with your own health. Take your time and get slimmer and stronger thighs.
Q. Is it bad for your thighs to touch?
It’s not at all wrong for your thighs to touch. The goal which one should have is proper thigh and leg alignment. It is considered risky to starve yourself or drain yourself out to get a thigh gap. A thigh gap may look beautiful and elegant but it should not be at a cost of you losing your health.
Q.Do guys like a thigh gap?
It sure is considered that guys do find a thigh gap attractive. This notion may even be true for some guys. Yet, with changing time, it has become very clear on the side effects of achieving a thigh gap. This problem guys have started understanding. Thus, now they do not look forward to a thigh gap in women.
Q. Do squats make you have a thigh gap?
Yes. Usually, they do help you to get a thigh gap. Yet, it has to be understood that not only plain squats help. There are certain variations of the squat position which should be tried upon to get a thigh gap.
Finally, I hope this article helps you achieve your desired goal of a thigh gap. Yet, it should be kept in mind that if you desire a thigh gap by compromising on your health then it is of no use. Our only advice to you is to keep your health your top most priority all the time.
