Many women (and honestly, some men) work hard to get the perfect thigh gap. However, there is no need to go overboard. Simple things like placing an ice pack on the area can help remove fat. There are even some simple exercises that only take a few minutes a day that can help you achieve the thigh gap of your dreams.
We share several 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.
How to get started
- Stand up with legs wide apart and toes slightly pointed out.
- Move your butt down as if you were about to sit down.
- Point your knees out so that they are in line with your feet.
- The more you point your toes out, the more you should feel your thighs.
- Return to starting position for a total of 30 repetitions.
2. Bridge Raises
By lifting your hips, you can tone your thighs, abs and hamstrings.
How to get started
- Lie on your back with legs bent and feet hip width apart.
- Place something between your knees, such as a towel or pillow.
- Lift your hips to help your body rise from your knees into a straight line. Squeeze the object between your knees as hard as you can.
- Lower your hips to the starting position. Remember not to rest your back until you have finished the exercise.
3. Butterfly Stretches
This exercise may seem simple, but by the end you will feel the power in your thighs.
How to get started
- Sit on the floor with your back straight.
- Place the soles of your feet together and bend your knees, trying to imitate the image of a butterfly.
- Try to flap your thighs up and down, bringing your heels as close to your groin as possible.
- Continue ten times.
- Bend your head down to your feet.
- While holding this position, you should feel the stretch in your thighs.
4. Pilates Leg Lifts
Although this move looks simple, these leg lifts are highly specific, directly targeting the hips and thighs while strengthening your back.
How to get started
- Lying on your side, extend your lower leg and cross your upper leg over it. Place either your knee or foot on the floor. Support your head with your hand or rest your head on your arm.
- As you exhale, lift your lower leg up and inhale as you lower it back down. Your torso should remain still.
- Do as many reps as possible on one side for 30 seconds, then repeat on the other side for another 30 seconds.
5. Star Jumps
Here’s a trick that’s as simple as jumping up and down. It’s like doing jumping jacks where your legs do most of the work.
How to get started
- Stand with your feet together and your toes pointing forward. Either keep your hands on your hips or hold your arms out.
- Keep your chest up, bend both knees and jump straight, extending both legs outward. Your body should resemble a star with your head, legs and shoulders (or arms) as the 5 points.
- Land with feet together.
- Repeat 10 times in a row.
6. Scissor Kicks
This exercise can help your abs as well as your thighs.
How to get started
- Lie on your back and extend your legs. Keep your palms flat.
- Lift your legs off the floor. Lift your left leg higher than your right leg, trying to make a 45 degree angle.
- Switch the position of your legs, imitating the cutting action of scissors. Keeping your toes as pointed as possible will help work your thighs.
- Repeat 30 times for 2 sets.
7. Cross Steps
If you’ve ever thought climbing stairs was work, you’re on the right track; this exercise can be used to help your thighs and even serve as a warm-up for dancing.
How to get started
- This exercise is best performed on a staircase or similar surface. Hold onto the banister for safety and balance.
- Cross one leg over the other for the first step.
- 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 tone your thighs.
8. Stability Ball Squeeze
This exercise works the thighs directly and requires the use of a Swiss ball or an exercise ball. Make sure the ball isn’t too heavy for you before using it.
How to get started
- For beginners, this exercise can be done sitting down, but some variations have you on your back, though still resembling a sitting position.
- When sitting, keep your heels on the floor while keeping your feet parallel to the floor.
- Hold the Swiss Ball between your thighs.
- Try to squeeze your legs together as tightly as possible.
- Hold this position for a few minutes. Repeat.
9. Chair Squats
Finally, an exercise that is as simple as sitting in a chair! In fact, you can even use a chair or similar surface, although some people can do this on their own after enough practice, which should help resist the temptation to sit down. Either way, this exercise will help strengthen your lower body.
How to get started
- For beginners, start by standing with your back to a chair and your feet hip width apart.
- Keep your weight centered on your heels and pull your abs in.
- Bend forward as you slowly move your bottom toward the seat of the chair. Stop just before you actually sit in the chair and return to starting position.
- Do 3 sets of this exercise for 10 to 15 repetitions. Make sure you do not actually sit down until you finish.
keep reading: 12 Exercises to Tighten Your Butt and Legs in 4 Weeks
