Get strong, toned legs with these powerful thigh gap exercises. Achieve your fitness goals and transform your body with these effective workouts.
The thigh gap has become a popular trend in recent years, with many women striving for slim, toned thighs. While genetics play a significant role in the appearance of your thighs, there are exercises you can do to help achieve a thigh gap. In this article, we will discuss the top thigh gap exercises for women and how they can help you achieve your desired results.
1 Squats
- 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
- 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
- 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
- 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
- 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
- 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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Stand with your feet shoulder-width apart.
- 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
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
- 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.
