How to get a Thigh Gap instantly with KHURV® thigh slimmer shapewear.
If you've decided to make achieving a thigh gap a desire to help the slimming appearance of your thighs, there are certain healthy choices and lifestyle adjustments you can do to help you get there. While you do not need a thigh gap to be healthy, it may boost your confidence.
The first step is to understand what the term "thigh gap" means. The most common definition of this phrase refers to the distance between one's thighs when standing up straight with their legs together. This measurement varies from person to person depending on how much muscle mass they have in that area. For example, if someone has very little body fat or no muscles at all, then their thighs will likely touch each other while standing upright. However, if someone has more muscle tone than others around them, then their thighs should naturally separate by about an inch or so.
A Thigh Gap is a valued cultural symbol of attractiveness for many women today. The thigh gap is uncommon partly to variations in anatomy and fitness levels, but also to a dearth of research regarding how...
10 Thigh Gap Workout Exercises
The thigh gap is the holy grail of bodybuilding. It’s what every woman wants, and it can be yours with just a few simple exercises! The key to getting that perfect “thigh gap” is in your legs—and you need to do some leg training if you want to see results fast. Here are 10 exercises guaranteed to get you there:
1) Squat Thrusts - This exercise will help build up those glutes, so they look bigger than ever before. Start by standing straight on the floor with feet shoulder-width apart. Then bend at the knees until your thighs form 90-degree angles with your torso. Next, squat down as far as possible while keeping your back flat against the ground. Finally, push yourself back into an upright position using only your hamstrings. Repeat this movement for 30 seconds three times per week.
2) Leg Curls - These are great because they work all four quadriceps muscles simultaneously. Stand tall with your arms crossed over your chest. Bend one knee out toward the side and then curl your foot upward towards your buttock. Hold this position for five counts, then switch sides and repeat. Do these two sets of 20 reps twice weekly.
3) Single Leg Deadlifts - If you have trouble doing single leg deadlift variations like Bulgarian split squats or Romanian deadlifts, try this variation instead. Lie face-up on the floor with both hands placed under your shoulders. Lift your right leg off the floor and hold it parallel to the left leg. Slowly lower your hips toward the floor without bending either knee. Once your hip crease touches the mat, slowly return to starting position. Perform 15 repetitions on each side once daily.
4) Hip Raises - To target your inner thighs, perform hip raises from a seated position. Sit on the edge of a chair with your legs extended behind you. Place your palms together above your head and raise them about six inches off the seat. Keep your elbows pointed outward and lift your upper body slightly higher than your waistline. Lower your arms back down to start position after performing 12 repetitions.
5) Lateral Lunges - You may not realize how important lunging is when building muscle mass, but lateral lunges really pack a punch. They also strengthen your core and improve balance. Stand sideways facing away from a wall with your heels touching the wall. Step forward with your right foot and place your weight onto your front heel. Your rear foot should remain stationary. Keeping your spine neutral, step backward with your left foot until your entire body forms a 45-degree angle between your left foot and your right foot. Return to the original stance and repeat the same motion with your other leg. Complete eight repetitions on each side twice weekly.
6) Inner Thigh Lift Exercise -While you may perform this exercise on the floor, most people find it more comfortable to perform it with a training mat and neck cushion. This is one of those maneuvers that is more difficult than it appears but is well worth it in terms of the consequences. To begin, lie on your side and cross your top leg over and in front of your bottom leg, allowing your bottom leg to rest on the floor. Following that, stretch your lower leg and point your toes. Following that, raise the bottom leg off the ground. You want to strive for six inches, but you can start wherever. Each repeat should be held for three seconds, and you should drop your leg without letting it contact the ground. Rep with alternate legs. Progression at a gradual pace will yield the best outcomes. Perform up to ten repetitions on each leg.
6) Ballet Raise - If you have difficulty maintaining your balance throughout this exercise, it is OK to grab a railing or the back of a chair. You begin this exercise by placing one foot flat on the floor. Then, with your pointed toes hitting the floor, you position the opposing foot precisely in front of the flat one. You're going to want to gently raise that foot as high as possible. You may gradually raise the height of the lift as your balance and abilities improve. Maintain a pointed toe position throughout the lift. Reintroduce your leg to the beginning position. You'll want to gradually increase the distance between your toes and your knee. Begin with two sets of 15 on each side and gradually increase to three sets of 20.
8) Hip Adduction for Thigh Gap - Not only does this workout effectively generate a thigh gap, but it also raises your buttocks. As a result, each movement is more effective with this one. This is occasionally referred to as the "thrust and squeeze" or "squeeze and thrust." Begin by laying on your back, legs bent and arms at your sides. Your feet should be around 12 inches apart and flat on the matt or floor. Maintain a flat lower back during this motion. Squeeze your bottom and then draw your abs in towards your spine. Lift your bottom slowly off the floor, use your feet. While keeping your bottom elevated, join your knees and then drop your bottom to the ground. You may add an extra challenge by squeezing a medical ball between your knees. Begin with two sets of 15 repetitions and gradually increase to three sets.
9) Cross Stepping Exercise - This workout may be performed at home on a standard staircase or at a gym on a stair master machine. It does need some endurance, so begin where you are able and work your way up. When performing this exercise, keep your back to the railing and grab onto it to improve your balance. Begin at the bottom of the staircase by crossing one leg over the other to reach the bottom step. Then cross your opposing leg across and ascend to the next step. Continue up the stairs until you reach the top. Begin with one staircase and gradually expand to three. You may even add ankle weights for an added difficulty.
10) Inner Thigh Squats with Weights - This workout requires the use of hand weights. Begin with a weight that is comfortable for you and gradually increase to around 15 pounds. If you do not have weights on hand, you may substitute soup cans or water bottles. Begin with one weight in each hand. Then stand with your legs slightly wider apart than shoulder width. Your feet should lie level on the ground, with your toes pointing slightly outward. Squat slowly and hold for 3 seconds. Return to a standing position. If you're having trouble maintaining your balance, you may perform these squats with your back against a wall.
The Bottom Line:
In One Month, You Can Achieve a Thigh Gap. All these workouts are excellent for toning and strengthening the inner thigh. If you perform them regularly, you will notice results — many women will achieve a thigh gap in less than a month only by performing these seven exercises. However, if it takes longer than expected, do not despair. Continue to work on it and on strengthening and functionalizing your body. It's always worthwhile to maintain optimal fitness levels.