A thigh gap is that clear space under your crotch between your upper and middle thighs. It is the epitomical symbol of a tone, slim female body because to have a thigh gap, your inner thighs must be largely devoid of fat. However, the inner thighs, as every woman knows, is outrageously difficult to cut fat from so it remains the Mount Everest of many a dieting woman.
Thigh gaps and the lengths to which some girls have gone to try and get it has been a controversial topic recently. With all the drama surrounding this topic, what exactly are the myths and facts about thigh gaps?
Myth 1: Anyone can get a supermodel size thigh gap
The female bone structure and the way the femur is flared out naturally forms a thigh gap under optimal conditions. However, since every woman is formed differently, there is that small percentage that can never achieve a gap between the thighs no matter how thin and toned their thighs are.
This being said, you are probably one of the majority that can get a thigh gap with enough effort. And if you can’t no matter what you do, the point of diet and exercise is to be healthy and fit, not to try and get a supermodel’s body.
Myth 2: You need to be supermodel skinny to get a thigh gap
The appearance or absence of a thigh gap is mostly due to a layer of fat in your inner thighs. The less fat you have, the more likely you will have a gap. Of course, that means that the skinnier you are, the bigger your gap will be. However, since every woman is molded differently, inner thigh fat aside, your body structure will play a large role in how large your gap will be.
The bottom line is you don’t have to be anorexic or a supermodel, you just have to be slim and toned. That means diet and exercise!
Myth 3: You need to avoid building muscle in your legs
Unless you’re taking testosterone shots and doing 4 sets of squats with 225lbs, it is highly unlikely you’ll ever get quads that will block your thigh gap. However, you still want to do leg exercises with weights to tone and streamline your legs to get that sexy lean look. Make sure to stick to a low weight / high repetition workout regimen though, so you don’t develop massive man-thighs.
Top 5 exercises to get a thigh gap
Although shedding fat with a proper diet and exercise schedule is the best way to get that luscious thigh gap, some exercises that target the inner thigh area helps tone the muscles there and widen the gap. The following are the top 5 supermodel exercises to get that luscious thigh gap.
1. Plie Squats
Step 1 – Stand straight with your legs wider than shoulder width apart with toes flared outwards.
Step 2 – With you back straight, lower your core as low as you can while maintaining proper form. Your thighs should be parallel to the ground or lower. Keep tension in your inner thighs and buttocks.
Step 3. While keeping tension in your inner thighs and buttocks, rise back up to starting position. Add weights when this becomes too easy.
2.Pilates Leg Lifts
Step 1 – Lie on your side with you legs fully extended.
Step 2 – Lift your leg slowly as high as you can to really target your outer thighs.
Step 3 – Lower your leg slowly back to start position. Add weights when this becomes child’s play.
3. Bridge Raises
Step 1 – Lie on your back with your legs bent and feet about hip width apart. Put something between your knees like a rolled up towel, a pillow, or a dirty teddy bear.
Step 2 – Lift your hips ups until the line from your knees to your shoulders is straight while squeezing the teddy bear as tight as you can.
Step 3 – Lower your hips back to start position but do not rest your back on the ground until you finish your reps.
4. Inner Leg Lift
Step 1 – Lie on your side with your top leg bent and your bottom leg extended straight out.
Step 2 – Slowly lift your bottom leg as high as you can. Keep your feet flared outward to really give your inner thighs a burn
Step 3 – Keeping the tension in your core and inner thighs, lower back to start position. Do not cheat and rest your leg until you are done with your reps!
5. Lateral Lunge
Step 1 – Stand straight with your legs wide apart.
Step 2 – Step to your right with your right foot. Squat as low as possible towards your right leg while straightening out your left leg.
Step 3 – Slowly rise back up to your starting position.
Step 4 – Repeat on the other side. Use weights when this gets too unchallenging.