In this article, we will look at how to get an inner thigh gap and some of the best inner thigh exercises.
The inner thigh gap first caught our attention in a big way after it was noted on several Victoria’s Secret models in 2012. It quickly became a physical attribute that many women the world over aspire to.
I’m assuming that you are reading this because you know what an inner thigh gap is and you’re looking for ways to get one.
But for those unfamiliar with the term, an inner thigh gap is a space between the thighs that can be seen on some women when they are standing up straight with their feet touching.
Found almost exclusively on slender women, it is not the result of being unhealthily skinny, so it should not be confused with the gap between the thighs that often results from an eating disorder.
Can any Woman get an Inner Thigh Gap?
Some women naturally have an inner thigh gap. Others have achieved it through diet and exercise. Some will never acquire it, no matter how many calories they cut or how many thigh gap exercises they do. This is because an inner thigh gap is dependant on the width of the hips compared to the length of the femoral head.
You might not be able to get an inner thigh gap if you have close-set hips. However, if you lose any excess weight and do inner thigh exercises, you can tone and improve the appearance of your legs.
Following are some inner thigh exercises to try.
Exercises to Get an Inner Thigh Gap
The following inner thigh gap exercises are among the best you can do to firm this difficult to target area. Each will also tone your outer thighs, glutes, and hamstrings.
Start with one set of ten to fifteen repetitions on alternate days. As your fitness improves, increase this to twenty to thirty reps, and two or three sets.
The Lateral Lunge is one of the best inner thigh exercises you can do. When undertaken regularly, you will see quick results.
Stand with your hands on your hips and your feet together.
Inhale, and step to the right with your right foot, keeping your leg straight and allowing most of your body weight to shift to your right heel.
As you do this, hold your arms out to the front to assist with balance, and with a straight back and your chest up, lower your buttocks towards the floor until your right knee is at a 90-degree angle.
Exhale, pushing off to lift your right leg back to your starting position. Do the required number of reps on the right side, then work your left side.
NB: To avoid injury, don’t let your knees go further forward than your toes.
Inner Thigh Lifts
Because it is performed lying down, this inner thigh gap exercise feels deceptively easy, but it still packs a punch.
Lie on the floor on your right side with your right leg stretched out and your left leg bent so that your left knee is resting on the floor to the front. (Alternatively, you can put the sole of your left foot on the floor in front of you, keeping your left knee bent.) Rest your head either on your right arm or prop it up on your right hand.
Flex your right foot, and keeping your torso still, slowly lift your right leg straight up, concentrating the effort in your inner thigh.
Hold the top position momentarily, then slowly lower your leg, stopping when it is slightly above floor height. Repeat for the desired number of reps, then switch sides to work your left leg.
To increase the challenge, hold a dumbbell on the inside of your moving leg.
For variation, make small forward and backward circles and pulses with your raised foot.
The Curtsy Lunge, or Curtsy Squat, is one of my favorite thigh gap exercises, as it also improves balance.
Stand with your feet approximately shoulder-width apart and place your hands on your hips.
Take a big step back and to the left with your right leg, then squat so that your left leg is parallel to the floor.
Push off with your right leg to straighten both legs and return to your starting position.
To increase the intensity, hold a dumbbell in each hand throughout the exercise.
Glute Bridge with Abduction
Glute Bridge Abductions will whip your glutes and inner thighs into shape in no time.
Lie on your back on the floor with your knees bent and the soles of your feet flat on the floor approximately shoulder-width apart. Keep your arms by your sides, palms down.
Push down with your heels lifting your hips until they form a straight line from your shoulders to your knees.
Keeping your hips in this position, open your knees out wide. Engaging your inner thigh muscles, slowly bring your knees back together.
Lower your buttocks to the floor, then repeat the above movements for the desired number of reps.
To increase the challenge, do the exercise with a fitness band wrapped around your upper thighs, keeping your hips elevated until you finish each set.
The Sumo or Plie Squat is one of the most efficient inner thigh gap exercises you can do.
Stand with your feet positioned six to twelve inches wider than hip-distance apart, your toes pointed slightly outwards. Place your hands on your hips, or extend them to either the sides or the front for better balance.
With a straight back, engage your ab muscles as you slowly and steadily bend your knees over your feet as though you were going to sit down, lowering your body until your thighs are parallel to the floor.
Pause momentarily, then push off with your heels and tighten your butt muscles as you lift yourself back to your starting position.
To increase the challenge, do the exercise while holding a dumbbell in each hand.
Side Lunges with Sliders
Side Lunges with Sliders is identical to the Lateral Lunge above, but using a fitness slider, which takes things to a whole new level. I find it to be so effective that the exercise is worth repeating.
If you don’t have a fitness slider, try using a paper plate if you will be working out on carpet, or a hand towel or cloth if you will be working out on a tiled or hardwood floor.
Place a slider beneath the ball of your right foot.
Keeping your right leg straight, slowly and steadily push your right foot outwards as far as you can without losing balance. (The lower your hips drop, the more intense the move will be.)
Slowly bring your right leg back to your starting position. Throughout these movements, most of your weight should be on your left leg.
Work your right side for the desired number of reps for the set, then repeat the movements leading with your left leg.
To increase the challenge further, hold dumbbells in your hands throughout.
NB If you haven’t exercised your inner thighs before, don’t do too many reps to start, especially if you will also be doing the first Lateral Lunge exercise.
Final Thoughts on how to get an Inner Thigh Gap
A thigh gap is not indicative of good health or fitness. It is purely cosmetic.
Give the above inner thigh exercises a try, but be realistic. You can’t change your genes or your bone structure, so don’t obsess over getting an inner thigh gap. Eat healthily, exercise regularly, and you will achieve the best body shape for you.