Do you feel uncomfortable in your own skin because you have sagging and wobbly thighs and you don’t know how to get a thigh gap? Thousands of women and especially girls are like you, then you are not the only one.
The thigh fat is a problem area for many women and you’re always looking for exercises that will give you thinner thighs, well look no further. Follow this thigh gap workout. You’ll be working your hamstrings in no time.
But what is a thigh gap?
The term “thigh gap” refers to a gap between the thighs that is visible even when standing. Social media like Tumblr, Instagram and Twitter are currently flooded with images of women in short hot pants showing their thigh gaps with their legs closed.
In this thin trend, that means not having an ounce of fat “too much” on the body so that the gap between the knees and the pubic bone is as pronounced as possible. The dangers of anorexia are obvious, but the trend for the gap continues to spread.
How to get thigh gap?
If you’ve been overweight your whole life, you probably think many slim women have it easier. Even women who already have a relatively thin or average physique must fight stubborn body fat in the lower body in order to develop a thigh gap. Because losing the fat and getting the thigh gap becomes harder when you’re low in body fat.
Nevertheless, you should know that the natural accumulation of fat is healthy and intended by nature. Another factor that determines how easily you can get a thigh gap and shed fat is your genes.
They determine where you lose fat first – hips, thighs or butt. Your genes determine a large part of how you lose weight. Scientists have also found
Today I’m going to show you simple exercises that will teach you how to get a thigh gap that will only take you a few minutes and that you can perform in practice to get slender, defined and above all fit legs that you’ve always wanted.
How to get a thigh gap under 10-minutes
1. SIDE TO SIDE LEG SWINGS
Stand up and grasp a stable 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 over the front of your left leg B. That’s one repetition. Do 20, then reverse the leg position and repeat.
2. HIP EXTENSION
Place 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 is facing the ceiling B. Lower and repeat. Do 15 repetitions, then reverse the position of your legs.
3. LATERAL AND BACKWARD MOVEMENT
Stand with feet together and hold a pair of five- to seven-pound dumbbells on either side of your body. Keeping your right leg straight and your toes pointed forward, perform a left squat by lowering your hips until your left thigh is parallel to the floor. Lower hips and bring dumbbells one on each side of left calf A. Return to center. Perform a back squat, bringing your left leg behind you. Lower dumbbells to place one on each side of right calf B. Return to starting position. Perform 15 repetitions with your left leg, then repeat with your right leg.
4. SQUAT AND OFFSET
Grasp a two to four kilogram dumbbell in your right hand, hold it to your right side, and lift your foot on that side so that your left foot is balanced on the floor. Raise your right arm straight out in front of you to shoulder height A. Lower into a squat and try to bring your left thigh parallel to the floor as close as possible B (not easy!). Pause for a second, then kick back to return to starting position. Do 12 repetitions, then switch to the opposite leg and arm.
5. KNEE BALANCED UNILATERAL DROP
Grab a pair of six- or seven-pound dumbbells and stand with your back about 60 to 90 inches from a 12-inch bench. Place the toes of your left foot on the bench and lower yourself into an A-squat position. Straighten your right leg while bringing 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 starting position. Do 15 repetitions, then repeat the move with the opposite side.
6. SINGLE LEG PLANK
Lie on your forearms with your elbows parallel to your shoulders and your toes bent underneath you. A. Your body should be in a straight line. Squeeze your abs and raise your right leg about 25 cm. Balance your body weight on your forearms and the supported leg B. Hold the pose for five to ten seconds. Reverse the leg position and repeat the movement on the opposite side. Perform 10 repetitions on each side.
7. BUTTOCK AND BACK THIGH LIFT
Wrap a towel around the center of a heavy bar and place a mat underneath (make sure the bar is heavy enough to support your legs). Kneel with your back to the bar and your ankles anchored under the bar and towel A. Slowly lower your torso to the floor B. Use your arms to support your weight if your legs can’t C. Return to starting position by pushing up vigorously with your arms. Perform 12 repetitions.
Keep reading: 7 effective exercises to get the shapely legs you’ve always dreamed of