How to Get a Thigh Gap: 11 Ways to Get an Inner Thigh Gap

Jordan Robinson
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Sumo Squats

Check out the video below to see how to do a sumo squat:

To perform the sumo squat, you need to position your feet wide apart, keep your hips low and square, and keep your torso upright. Use your thighs to push yourself back to starting position after each rep. Spend four weeks gradually increasing the weight that you use. After the four weeks, do two weeks of maintenance, and increase the weight gradually again.

This exercise is a good isolation exercise for the glutes. Since the glutes are resistant to high-rep training, doing fewer reps and using larger weights will increase their endurance. This exercise also challenges the hip adductors, so it’s good for building up the inner thighs.

Leg Lifts

Leg lifts are so simple and yet many people don’t do them because they are intimidated by them. They think doing leg lifts will cause them to look like a bulked up weightlifter. There is no need to feel this way. Performing simple leg lifts will give you a sexy, toned waistline.

How to do them:

{1}. Find yourself a chair and stand in front of it.
{2}. Placing your hands gently on the top of the chair for support, lift your right leg (or left leg) off the floor. You are lifting the leg until it is parallel with the floor. The leg will make a 90 degree angle to your body from the knee down.
{3}. Hold for five seconds
{4}. Slowly lower your leg.
{5}. Repeat it over.
{6}. Do this ten times on each leg before proceeding to the next exercise.

Lateral (Side) Lunges

Don’t forget the glutes!

The glutes are often overlooked as the most important muscle group that we should develop, but it is a big mistake.

You might have heard that squats are the most important exercise for your legs, but the real truth is that we need all the muscles in our legs to work in harmony.

Squats build the hamstrings, and not just the back of the legs.

If you have ever felt that you can’t keep your back straight or that your knees hurt, then you lack the strength of your glutes.

This exercise promotes balance and harmony between all the muscles in the leg.

Stand straight with your feet at shoulder width.

Place your feet at say, 8 o’ clock while lunging to the left.

Keep the forward knee directly over the ankle and the back knee touching the floor.

Your weight should be evenly distributed on both feet.

Lower yourself until the back knee is touching the floor.

Do 2 sets of 10 reps.

Now change your position and lunge to the right.

Floor Bridges

Floor bridges and couch bridges are similar to regular bridges, but with an important variation. You can also think of them as primary glute bridges.

The floor bridge is the easiest to perform and the couch bridge is the hardest to perform.

If you can’t complete all ten of the regular bridges above, then I recommend that you start practicing floor bridges and couch bridges.

I built this variation of the standard glute bridge into the bridge progression to help you build the strength necessary to complete regular bridges.

Regular bridges help you to activate the glutes, but they also activate the hamstrings because these two muscle groups work together and sometimes compete with each other.

Floor bridges and couch bridges focus only on the glutes because you’re lying down and the hip angle is at its greatest which takes the hamstrings out of the movement.

This allows you to focus on strengthening the glutes and working through the sticking points that you may have in regular bridges. Eventually, you’ll be able to complete regular bridges without any problem.

So if you’ve hit a plateau with regular bridges, work on floor bridges and couch bridges. They will help you get stronger and more flexible.

My Superhero Body Plan:

Swiss Ball Squeeze

A cool trick you can do with a Swiss ball is to lie on it, stomach-down, and then squeeze it with your thighs. Do it, and you’ll notice that the sensation will pull your hips back.

That’s because a Swiss ball engages both the hamstrings and the glutes, which are the biggest muscles in the body (other than the heart).

Squeezing the Swiss ball will also strengthen the core, lower back and pelvic floor muscles. It works so well because it takes your body weight and adds in the resistance of the ball.

The only thing that can make this exercise better is if you add in a little elevation, which is exactly what you will get in the next exercise.

Pilates Scissor Kicks

Pilates scissors kicks in the Pilates Video Fitness Guide helps to sculpt and tighten the abs and tone the butt. They also work the upper inner thighs and calves.

Begin in a tabletop with the legs together and a cushion beneath your tailbone. Place the hands to your sides, with the fingers curled underneath.

Slowly exhale and squeeze the pelvic articulate forward and towards the floor and elbows lower down on the mat. The shoulders unwind.

Hold for a moment.

As you breathe in, unwind and bring the left knee towards the left shoulder.

Without rest, bring the right knee towards the right shoulder.

Hold in the scissors position for a moment.

As you breathe out, unwind and return your heels to the mat, with the legs stacked and the hips on the table.


Perform the Pilates Scissor Kick without holding the top position of each leg for more of an upper inner thigh and butt workout.

HIIT Training

High-intensity interval training (HIIT) has made a bit of a splash in the media as of late. It’s been promoted as a way to improve your athletic performance, drop body-fat quickly, and even to treat cancer. Although HIIT is powerful, there’s a lot of confusion about what exactly it is, how it works, and who should be doing it.

This article is an introduction to HIIT training with a focus on what it is, how it works, and who can benefit from it.

What is HIIT training?

HIIT stands for High Intensity Interval Training. It is defined as short bursts of intense maximum effort exercise alternated with periods of less intense aerobic exercise. The intensity of these bursts can vary based on the fitness level of the individual. The basic premise behind HIIT is that this format will allow you to burn more fat than longer durations of either training method alone.

There are many different ways to perform HIIT training depending on goals and equipment. But the basics are always the same. HIIT is about pushing yourself hard for a short period, followed by sufficient rest to recover and repeat.

A Whole Foods Diet

A diet consisting of whole foods is different from just eating healthy foods. Whole foods include unprocessed, unrefined foods from nature. Natural foods are free from artificial additives, preservatives, and chemicals.

Whole foods fill you up more than processed foods, so you tend to eat less of them. And the vitamins and nutrients in them boost your metabolism, help you lose weight, and keep you energized all day. You would also find that your skin glows, your eyes are bright, and your hair shines when you follow a whole foods diet.

You can get most of the whole foods you need from grocery stores, farmer’s markets, and health food stores. However, for the best-quality whole foods, you could shop at farmer’s markets and health food stores. Among these, your best bets for naturally grown food are organic, locally grown, and in season foods.

Make a shopping list each week for the foods that are in season. To identify the foods that are best in season, go to a website like the national seasons chart or the Michigan State website for a list of local foods that are best in season.

Portion Control

If you’re looking for a quick way to get a thigh gap, portion control may be all you need. Decreasing the amount of food you eat can help you in two ways. First, it will decrease your waistline. All foods contain calories. When you decrease your total calorie intake, you’ll lose weight. The pounds on your stomach, hips and thighs will be fair game, making your thighs look slimmer.

Decreasing your food intake can also lead to weight loss in other ways. Portion control helps you to reach healthier meal portions. If you’re eating the recommended amount of servings for your height and weight, you’ll feel fuller. And that’s likely to help you lose weight faster.

How to set realistic portion control goals:

Try not to take a typical, “How much did you eat earlier?” approach to quantifying your portions. Use a scale to accurately measure your portions. Decide to work in units of one or two cups as opposed to deciding to go for half a plateful. Once you’ve decided on a unit of measurement, don’t eat more until your next meal.

Adequate Protein

When it comes to healthy eating affecting the appearance of your thighs, there is good news and bad news. The bad news is that while you can’t target any one area to reduce fat on a particular part of your body, eating healthy in general is necessary.

When you make healthy eating a priority, your body burns fat all over, including on your inner thighs. The good news is that getting a thigh gap will mean a significant reduction in thigh fat and result in a dramatic looking improvement in the contour of your thighs. The calories you take in and the way you burn the calories during exercise will make the most significant impact in producing a thigh gap. This is true regardless of your genetics.

For example, if you are a naturally thin person who is looking to see dramatic improvement in the appearance of your thighs, you may need to burn more calories during exercise than a person who is naturally stocky or heavier.

Another part of the equation is the type of muscles you carry on your legs. The size of the thigh muscle has a significant effect on your ability to get a thigh gap. If you are naturally strong with large thigh and calf muscles, you may find that it is easier to get a thigh gap than someone who is naturally thin and without muscle bulk.

Stress Management

As people go about their daily lives, they may become so stressed out that it interferes with other aspects of their lives. Stress is like a constant looming cloud over your head, one that you may not even notice until it’s negatively affecting your everyday existence.

In the UK, stress can be defined as “the adverse reaction people have to excessive pressure or other types of demand placed on them which, if exceeded, can cause severe physical and mental problems.”

When you’re under a lot of stress, your body produces the hormone cortisol. Elevated cortisol levels can lead to increased fat storage and weight gain. Long-term stress can lead to heart disease or a fatal heart attack, so it’s important to deal with your stress early on. Extreme stress can be one of the causes of anorexia, anxiety, depression, and suicide.

Studies have shown that a 15-minute break during work can reduce stress by up to 90%. Incorporating the following techniques into your everyday life will help you manage stress so you can maintain an overall positive mood and feel happy.