Do you want to have shapely legs? To strengthen the adductor and improve lateral movements, incorporate these thigh gap exercises into your workout and get ready for summer to wear short skirts and shorts with pride!
These exercises for thigh fat improve lower body and pelvic floor stability and can prevent lower back pain. Here’s how: Your hip abductors and adductor support your pelvis (i.e., they help keep it in place), which in turn supports your lower back. Research has shown that a weak pelvic floor is linked to lower back pain. Strengthening your inner thighs is therefore the first step to building a strong pelvic floor and preventing uncomfortable back pain.
I’ll show you the 9 best exercises for thigh gap that will help you tone and strengthen your legs in no time. You can do them three times a week depending on your fitness goals and abilities.
Are you ready!
Top 9 exercises for thigh gap that will tone your legs like crazy
1 Squats
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- Stand with your feet shoulder-width apart and your toes slightly facing outward.
- Squat down, bending your knees until your thighs are parallel to the ground. Return to the starting position.
- To build muscle rather than burn fat, take some kind of weight (dumbbells, weights, 5-liter water bottles).
- Make sure your knees don’t lunge forward and keep your back straight and involved in your exercise.
- Do 10 repetitions of 3 sets.
2. Reverse lunges with leg elevation
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- Stand with your feet shoulder width apart.
- Step back with your left foot, landing on your toe and squat to create two 90-degree angles.
- Return to starting position and swing your left leg. Repeat with the other leg.
- Do 10 repetitions of 3 sets.
3. Plie squat
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- Spread your legs wide apart with your toes facing away from you, hands on your hips or in front of your chest.
- Squat down until your thighs are parallel to the floor.
- While squatting, lift both heels off the ground and hold that position for two seconds.
Lower your heels down. - Do 10 repetitions of 3 sets.
4. Jump squat
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- Stand with your feet a little wider than shoulder width apart.
- Crouch down, and when you straighten up, jump out high.
- Gently land and start the exercise again.
- Do 10 repetitions of 3 sets.
5. High Knee
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- Stand facing a bench or box (or chair) with your hands on your hips or extended at your sides.
- Jump up by touching the bench with your left foot, then do the same with the other foot.
- Remember to keep your back straight.
- Do 10 repetitions of 3 sets.
6. Side Lunges
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- Stand with your feet shoulder width apart.
- Take a big step to the right. Bend your right knee and push your buttocks back, keeping your left leg straight.
- Repeat with the other side.
- Do 10 repetitions of 3 sets.
7. Single leg raises
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- Lift your left knee to hip level, with your hands on your hips or behind your head (however you like to keep your balance).
- Tensing your buttocks, lift your right heel as high off the floor as possible, balancing on your foot.
- Hold for three seconds, then lower yourself.
- Repeat with the other leg.
- Do 10 repetitions of 3 sets.
8. Pistol Squat
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The pistol squat is a type of squat where one leg is used to support the body while the other leg is extended forward in front of the body, creating a challenging and effective lower body exercise.
- Stand with your feet together.
- Lift your left leg slightly and extend it forward, bending your right leg.
- Squat down, standing on your right leg, lifting your left leg. Extend your arms for balance.
- Try to bend your knee to 90 degrees if you can. (It’s very difficult, so don’t feel bad if you can’t do it.)
- Go back to the starting position and do the same with the other leg.
- Do 10 repetitions of 3 sets.
9. Side leg raise
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- Lie on your side with your legs straight, stacked on top of each other. Lift your torso with your forearm (as shown).
- Lift your upper leg in a slow and controlled movement. Make sure your hips and glutes are working, not your lower back.
- Lower your leg and repeat this exercise on the other side.
- Do 10 repetitions of 3 sets.
