Although there seems to be a negative connotation associated with thigh gaps, nothing says it can’t be attained without looking too skinny. We are not talking about having a large space between two legs due to being excessively skinny, we are actually referring to toning up those legs so that they are slim and fit.
Thigh gaps seem to be the new craze among everyone, including celebrities, but just like toning your glutes, there are many exercises that can help you attain that desired thigh gap.
This article will look at exercises that will tighten up the inner thighs, hamstrings and quadriceps. With some hard work that thigh gap will be yours in no time. Here are 13 exercises that will help you get that thigh gap, enjoy!
13 Lying Leg Lifts
This exercise is particularly great because it not only works you inner thighs but also engages your abdominals, quads and hamstrings. The goal of this core movement is to keep your legs straight and pulling them upwards creating a 90 degree angle with the floor. Be sure to go down nice and slowly really feeling the contraction. Go for 8 to 12 reps on this exercise.
12 Single-Leg Romanian Deadlift
This exercise is great in slimming your inner thighs, glutes and hamstrings. The goal of this exercise is to slowly lower the weight towards your front foot while raising your other leg behind. Once you are in the contracted position squeeze your glutes and top portion of the hamstring. This will aid in tightening the thighs as well.
11 Barbell Side Split Squat
This exercise is another great movement which targets the inner thighs. You can also perform this exercise without any weight if you prefer. The split squat also targets the hamstrings, quadriceps and calves.
To perform this exercise lower your body towards the side of your angled foot by bending the knee and hip of that leg, while the other leg remains slightly bent. Once you come back in, proceed to do the same movement with the opposing leg. Go for 8-12 reps on this exercise.
10 Pile Squats
A squat movement is great for many parts of your lower body including the inner thighs. To perform this exercise, stand in wide stance with your toes pointing outwards. When lowering with the weight be sure to keep the tension on your inner thighs and glutes. 12-15 reps are ideal for this workout, make sure to build your way up with the dumbbells the easier this movement gets.
9 Dumbbell Lunges
Sometimes you've just got to go back to the basics. The dumbbell lunge is a simple yet very effective exercise which targets your hamstrings, quads and inner thighs. The goal for this exercise is to step forward with your right or left leg around 2 feet while leaving the opposite leg stationary behind. Keep the torso upright and maintain balance. 8 reps for each leg is ideal for this exercise.
8 Foam Roller Inner Thighs
The foam roller is a trending item amongst trainees today serving many different purposes for various parts of the body. One place it can show results is for the inner thigh area.
To perform this exercise place the foam roller perpendicular to your thigh, then proceed to slowly roll your inner thigh from the groin region all the way down to the inside of your knees.
7 Standing Leg Curl
The standing leg curl is a great alternative, this exercise is regarded as an isolation exercise pin pointing at the hamstrings. The goal of this movement is to curl your leg as far up as possible without lifting the other leg which is resting on the pad. Once in the contracting position, hold it for 2 seconds before slowly going back down. Perform this isolation exercise for 12 to 15 reps.
6 Bridge Raises
The bridge raise is great in sculpting your inner thighs and glutes. This isolation exercise requires you to lift your hips off the floor while keeping your back straight. You can also perform this exercise one leg at a time. Through this movement you will feel tension in the glute and inner thigh area.
5 Lying Leg Curls
This is another isolation exercise that helps to tighten the inner thighs. The goal of this exercise is to curl your legs as far up as possible without lifting your upper legs from the seat, once you hit the contracted position hold it for 1 second before slowly coming back down. Go for 12-15 reps on this exercise.
4 Leg Press
Ladies don’t be afraid of the leg press. This machine actually is extremely underrated for working the quads, hamstrings, glutes and inner thighs all in one. Women usually tend to skip out on this machine, but I’m here to tell you it’s worth the pain.
The goal of this compound exercise is to slowly lower the weight from the platform until your upper and lower legs make a 90-degree angle. Proceed to push back up to the starting position nice and slowly. Aim for 12 to 15 reps on this exercise.
3 Thigh Abductor Machine
This isolation exercise specially targets the thigh area. Make sure to use low weight when performing this stretching movement. The thigh abductor machine is one of the only machines that specifically targets the inner thigh area.
Make sure to perform this exercise slowly, the goal is to press against the machine with your legs to move them away from each other, after contracting move back to the starting position. Aim for 8-12 reps.
2 Stiff-Legged Deadlift
The stiff-legged deadlift is a great compound lift that works your glutes and your inner thighs. The goal of this exercise is to keep your legs straight while performing a deadlift motion. By keeping your legs straight this will add increased tension to your hamstrings and thighs. Aim for 12 to 15 reps on this exercise, make sure to go nice and slow while contracting your glutes and hamstrings on the way up.
1 Barbell Squat
The good old barbell squat, you certainly can’t go wrong with this classic exercise that is still one of the most effective exercises out there. The benefits of performing a barbell back squat are numerous. Benefits include strength building, improved core strength, increase in mobility and flexibility. Not to mention you’ll burn more because of the intensity of this exercise. Women love this exercise because it lifts the glutes while toning your legs, it also does a good job in targeting your inner thighs during the descending motion.