This workout will focus on the difficult goal to work the inner thighs. By following these 7 moves, you’ll achieve thigh gap in no time.
The thighs are a problem area for many women and you’re always looking for exercises that will give you thinner thighs, well look no further.
We’ll show you simple exercises that can help you get a thigh gap that only take a few minutes that you can do in practice to achieve the figure you’ve always wanted.
1. SIDE TO SIDE LEG SWINGS
Stand up and grasp a stable object, such as a chair, in front of you with both hands. Swing your right leg out to the right side as far as you can A. Then swing it down and over the front of your left leg B. That’s one repetition. Do 20, then reverse the leg position and repeat.
2. HIP EXTENSION
Place your knees and palms on the floor A. Lift one leg behind you, keeping your knee bent at a 90-degree angle, until the sole of your foot is facing the ceiling B. Lower and repeat. Do 15 repetitions, then reverse the position of your legs.
3. LATERAL AND BACKWARD MOVEMENT
Stand with feet together and hold a pair of five- to seven-pound dumbbells on either side of your body. Keeping your right leg straight and your toes pointed forward, perform a left squat by lowering your hips until your left thigh is parallel to the floor. Lower hips and bring dumbbells one on each side of left calf A. Return to center. Perform a back squat, bringing your left leg behind you. Lower dumbbells to place one on each side of right calf B. Return to starting position. Perform 15 repetitions with your left leg, then repeat with your right leg.
4. SQUAT AND OFFSET
Grasp a two to four kilogram dumbbell in your right hand, hold it to your right side, and lift your foot on that side so that your left foot is balanced on the floor. Raise your right arm straight out in front of you to shoulder height A. Lower into a squat and try to bring your left thigh parallel to the floor as close as possible B (not easy!). Pause for a second, then kick back to return to starting position. Do 12 repetitions, then switch to the opposite leg and arm.
5. KNEE BALANCED UNILATERAL DROP
Grab a pair of six- or seven-pound dumbbells and stand with your back about 60 to 90 inches from a 12-inch bench. Place the toes of your left foot on the bench and lower yourself into an A-squat position. Straighten your right leg while bringing your left knee forward until your left thigh is parallel to the floor B. Balance on your right leg for a second, then return to starting position. Do 15 repetitions, then repeat the move with the opposite side.
6. SINGLE LEG PLANK
Lie on your forearms with your elbows parallel to your shoulders and your toes bent underneath you. A. Your body should be in a straight line. Squeeze your abs and raise your right leg about 25 cm. Balance your body weight on your forearms and the supported leg B. Hold the pose for five to ten seconds. Reverse the leg position and repeat the movement on the opposite side. Perform 10 repetitions on each side.
7. BUTTOCK AND BACK THIGH LIFT
Wrap a towel around the center of a heavy bar and place a mat underneath (make sure the bar is heavy enough to support your legs). Kneel with your back to the bar and your ankles anchored under the bar and towel A. Slowly lower your torso to the floor B. Use your arms to support your weight if your legs can’t C. Return to starting position by pushing up vigorously with your arms. Perform 12 repetitions.
Keep reading: 7 effective exercises to get the shapely legs you’ve always dreamed of