First and foremost, you must understand that no amount of exercise will give you thigh gap. We are all built differently. Thigh gap is tied to genetics, as is your height and shoe size. You cannot change any of these things. You can, however, sculpt and tone your thighs with these 5 inner thigh exercises.
Keep in mind that most supermodels, Olympians, and celebrities don’t even have thigh gap. Kate Upton, Lolo Jones, Venus & Serena, and Rihanna are just a few big names that lack thigh gap, yet they all have some seriously rockin’ legs. You can have incredible thighs, too!
These exercises will work to strengthen and tone your thighs, but in order to slim down even further you must maintain a clean, high-protein diet. While you cannot spot-reduce body fat, maintaining a healthy diet will allow you to burn fat all over your body, including your thighs.
Related: Your Healthy Transformation Diet Plan
You can speed up the weight loss process even further by performing extra cardio. You can perform steady state cardio on a treadmill, run sprints outside, or even implement HIIT workouts. Performing exercises that you enjoy will keep you motivated and on track!
Try these fun, effective workouts:
- 10-Minute Tabata Workout for the Lower Body
- 30-Minute Lower Body Cardio Workout
- High-Intensity Lower Body HIIT
Inner Thigh Exercises
What You Need: A yoga mat or soft place to lay and a mini exercise ball or towel. Optional equipment includes: a dumbbell or a kettlebell.
What You Do: Complete the assigned number of reps for each exercise before moving on to the next. Complete 3 rounds total. You may perform this routine up to 3 times per week. We’ve included instructional videos for each exercise at the bottom of this post.
1. Side-Lying Hip Adduction
This is a great warm-up exercise to isolate the adductors. Complete 15 reps on each side. To increase the difficulty, hold each rep at the top for 3 seconds.
2. Starfish Plank
Depending on your fitness level, hold each side for at least 15 seconds, working your way up to 60 seconds over time.
3. Hip Bridge with a Squeeze
Perform 10 slow reps. Place a mini exercise ball or towel between your knees, raise your hips up and squeeze! This exercise places isometric tension on your adductors. Hold it at the top for as long as you can. Keep squeezing!
4. Wide Sumo Squat
Complete 15 reps. Take as wide of a stance as you can, point your toes outward and push up through your heels. You’ll definitely feel this one in your inner thighs. Grab a dumbbell or kettlebell to increase the difficulty.
5. Lateral Lunge
Perform 10 reps on each side. This exercise will target your inner thighs and increase calorie burn! To make this exercise more challenging, you can hold a dumbbell or kettlebell at chest level.
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Instructional Videos
Side-Lying Hip Adduction
Starfish Plank
Hip Bridge with a Squeeze
Wide Sumo Squat
Lateral Lunge
What did you think of these inner thigh exercises? Which one was your favorite? If there’s one thing you should remember, it’s this: Your thighs may touch, but that doesn’t make you any less beautiful! Through consistent effort and dedication, you can build the thighs of your dreams!
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