This workout will focus on the difficult goal to work the inner thighs. By following these 7 moves, you’ll achieve thigh gap in no time.
The thighs are a problem area for many women and you’re always looking for exercises that will give you thinner thighs, well look no further.
We share with you simple exercises that can help you get a thigh gap that only take a few minutes that you can put into practice to achieve the figure you’ve always wanted.
Also learn these: 8 exercises to tone your butt without doing squats
1. SIDE TO SIDE LEG SWINGS
Stand up and grab a sturdy object, such as a chair, in front of you with both hands. Swing your right leg out to the right side as far as you can A. Then swing it down and across the front of your left leg B. That’s one repetition. Do 20, then reverse the leg position and go through the movement again.
2. HIP EXTENSION
Rest your knees and palms on the floor A. Lift one leg behind you, keeping your knee bent at a 90-degree angle, until the sole of your foot faces the ceiling B. Lower and repeat. Perform 15 repetitions, than reverse the position of your legs.
We recommend you read: 7 exercises to tone your legs at home with no equipment required
3. LATERAL AND BACKWARD MOVEMENT
Stand with your feet together, holding a pair of five- to seven-kilogram dumbbells on either side of your body. Keeping your right leg straight and your toes pointed forward, do a left squat, lowering your hips until your left thigh is parallel to the floor. Lower your hips and bring the dumbbells one on each side of your left calf A. Return to center. Do a back squat, bringing your left leg back. Lower the dumbbells so that one is on each side of your right calf B. Return to starting position. Do 15 reps with your left leg, then do the same move with your right leg.
4. SQUAT AND OFFSET
Take a two- to four-kilogram dumbbell in your right hand, hold it at your right side and lift the foot on that side so that you balance with your left foot on the floor. Bring your right arm straight out in front of you to shoulder level A. Lower into a squat, trying to bring your left thigh parallel to the floor as close to the floor as you can B (not easy!). Pause for a second and then propel yourself backwards to return to the starting position. Do 12 reps, then work with the opposite leg and arm.
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5. KNEE BALANCED UNILATERAL DROP
Grab a pair of six- or seven-kilogram dumbbells and stand with your back about 60 to 90 cm away from a 30-cm-high bench. Rest the toes of your left foot on the bench and lower into an A-squat. Straighten your right leg as you bring your left knee forward until your left thigh is parallel to the floor B. Balance on your right leg for a second, then return to the starting position. Make 15 repetitions, then perform this move with the other side.
6. SINGLE LEG PLANK
Get into a plank position resting on your forearms with your elbows parallel to your shoulders and your toes bent underneath you A. Your body should form a straight line. Contract your abdomen and raise your right leg about 25 cm. Balance your body weight on your forearms and the leg that is supported B. Hold the pose for five to 10 seconds. Reverse the leg position and perform the movement to the opposite side. Do 10 repetitions per side.
7. BUTTOCK AND BACK THIGH LIFT
Wrap a towel around the middle of a heavy bar and place a mat under it (make sure the bar is heavy enough to stop your legs down). Kneel with your back to the bar with your ankles anchored under the bar and under towel A. Slowly lower your torso to the floor B. Use your arms to support your weight when your legs can’t support you C. Return to starting position by vigorously pushing up with your arms. Do 12 repetitions.