How to Create a Thigh Gap

This gap appears on the inner sides of the thighs when you stand upright with both feet grounded. While many women find this gap appealing and desirable, it’s important to be cautious. Excessive dieting or intense exercise to achieve this gap could lead to health issues. If you choose to follow the steps outlined below, proceed with care and remember that your health is your most valuable asset.

Not everyone can achieve a thigh gap. A wide thigh gap like those seen on models is not a common occurrence. While many people can reduce some fat around their legs, some will never be able to achieve a large gap between their thighs, no matter how much weight they lose.

• Genetics and body structure are key factors in whether you can have a thigh gap. Simply put, many women have too narrow hips to create a wide gap, even with low body fat. On the other hand, if you have wider hips, achieving a thigh gap is possible, provided you maintain a healthy weight.

Set realistic goals. Achieving a thigh gap is not something you can accomplish through dieting or exercising over a short period; it requires long-term changes. You might start noticing changes in your body after three to four weeks. Even after this time, due to genetic factors, some women may still not be able to achieve a thigh gap, even if they've lost significant weight. Regardless, skipping meals or over-exercising is not a healthy way to reach your goals.

• Find motivation by “feeling” the benefits of a healthy diet. A balanced diet gives you more energy, helps your clothes fit better, and accentuates your body’s natural beauty. While it may not be your primary goal, learning to embrace your body as it is is a valuable skill you should develop.

Don’t let the dream of a thigh gap turn into an obsession. Some people see achieving a thigh gap as an enormous goal, and without it, they feel incomplete. Some even become so focused on it that they lose sight of other meaningful aspects of life, such as maintaining good health or nurturing social relationships. Unfortunately, an increasing number of young women are resorting to unhealthy methods to try to create a thigh gap, including starvation, and they risk developing eating disorders. Don’t let this goal destroy who you are. A pair of thighs doesn’t define who you are, so don’t follow anyone else’s advice just to fit a mold.

Seek help if you realize you're pursuing this goal in an unhealthy way. If, in your quest to create a thigh gap, you feel like your body is running out of essential nutrients, it’s time to seek help. Anorexia, bulimia, and other eating disorders are incredibly dangerous for both physical and mental health.

• For teenagers, nutrient deficiencies are even more dangerous. They can negatively affect brain development, heart function, and reproductive health.
• If you experience any of the following signs, your eating habits might be in trouble. Do you feel empowered by skipping meals? Do you lie about how much or little you eat? Are you extremely afraid of gaining weight? Do you feel that your self-worth is mainly tied to your body weight? If you answered “Yes” to any of these questions, seek medical help immediately or consider consulting someone you trust for guidance.

Understand that some girls will never have a thigh gap due to their genetic traits. If you have wider hips, the chance of developing a thigh gap is higher. On the other hand, if you naturally have narrower hips, exercising or dieting may not help. However, exercise and dieting can still impact thigh size to some degree; of course, genetic factors will have a more significant influence on your thigh gap than your bone structure will.

If you're determined to have a thigh gap, combine healthy eating habits with exercise. Work on gradually losing excess weight through dieting and exercise until you reach the recommended BMI (Body Mass Index). If, after doing this, you still don’t have a thigh gap, it could be due to genetics or bone structure.

• When exercising, you can’t direct the effects of your workout to a specific area. For example, if you target your thighs, you’ll turn fatty tissue into muscle, which is effective. However, you’ll also lose fat from other areas as well. It's clear that you can’t target fat loss in one specific area of the body no matter how hard you work at it.

Cut Out Snacking. Instead of reducing food intake entirely, focus on consuming healthy options that provide energy to your body (but don’t give in to your sweet tooth). Consider removing these foods from your diet:

• Trans fats: These harmful fats quietly contribute to heart disease and raise cholesterol. They're found in fast food, processed snacks (like chips), and fried foods made with lard or butter. If you're unsure whether a food contains trans fats, check the nutritional label.
• Sugar: Refined sugar offers plenty of energy but little nutritional value. Avoid artificial sweeteners such as sucralose, aspartame, or saccharin in drinks, as recent studies suggest they could have harmful side effects. For example, some artificial sweeteners in diet drinks may increase the risk of heart disease. Use applesauce instead of sugar in recipes.

Increase Fiber Intake. Fiber is beneficial for your body and aids digestion while filling up space in your stomach, which helps reduce hunger. Consider adding the following foods to your diet:

• Fruits and vegetables: You can choose from celery, apples, kale, grapes, carrots, pears, and oranges (among many other options).
• Whole grains: Opt for brown grains over white grains. Examples include whole wheat bread, brown rice, whole wheat tortillas, and whole wheat pasta.
• Seeds and legumes: Add black beans or lentils to your meals.

Incorporate Superfoods. Superfoods are foods that require more energy to digest than they provide in calories. While the weight loss effectiveness of superfoods is still uncertain, many are still considered healthy options. There's no harm in choosing superfoods over more calorie-dense foods.

• Superfoods to add to your diet include:
  • Apples, blueberries, pomegranates
  • Eggs, lentils, almond butter, salmon, sardines
  • Oats, quinoa, amaranth
  • Kale, red peppers, turmeric, avocado
  • Low-fat yogurt
  • Olive oil

Avoid Overeating. Even if you're following a healthy eating plan but still feel something is off, it may be time to review your food choices. Simply reducing your intake by 200 calories a day can help you safely lose weight over time.

• Keep a food diary. Write down everything you eat and check the calorie count of those foods online, or use health apps like MyFitnessPal or SparkPeople. Whichever method you choose, track everything accurately.
• Calculate your Basal Metabolic Rate (BMR). This tells you how many calories your body burns daily for essential functions. To lose weight safely, try cutting 200-300 calories from your BMR. Since 3500 calories equal roughly one pound, reducing 300 calories will result in losing about half a pound in 11 days.
• Don’t be discouraged by slip-ups. If you've given in to temptation, don’t feel bad! Everyone has moments like that. If you’ve exceeded your limit, don’t worry—just get back on track with your healthy eating plan.

Butterfly Stretch. Sit on the floor with your back straight and knees bent outward, bringing the soles of your feet together. Gently pull your feet closer to your pelvis, but don’t force it. Lower your thighs until they are parallel to the floor, holding this position for 5 to 10 seconds.

• You can use your hands to hold your feet during this stretch.
• Take it slow. Some people perform this stretch by rapidly moving their knees up and down, but doing so quickly can cause injury. Focus on slow, controlled movements.
• Do the butterfly stretch before thigh exercises to help relax your thigh muscles and prevent overstretching.

Pilates Leg Lift. Lie on your left side, supporting your head with your arm or left hand. Bend your right knee and raise it over your left leg, keeping your right leg’s lower leg flat on the floor. Keep your left leg straight and lift it a few centimeters as you exhale, then lower it as you inhale. Perform three sets of 10 breaths per side.

• Keep your upper body as still and straight as possible while lifting your leg.
• Move slowly. The slower you perform the exercise, the more effective it will be for your thighs.
• If you have a back injury, consult your doctor before starting this exercise.

Inner Thigh Squeeze. This exercise can be done seated on a chair or in a more challenging version lying on the floor:

• Seated Squeeze: Sit upright on a chair with your belly towards the seat. Place a towel or cushion between your knees, then squeeze your knees together as tightly as possible, holding for a few seconds. Repeat 20 times.
• Lying Squeeze: Lie flat on your back with your knees bent and feet pressed into the floor, legs hip-width apart. Place a towel or cushion between your knees, then lift your pelvis into a bridge position (keep a straight line from behind your knees to your shoulders). Squeeze the towel or cushion tightly between your knees. Repeat 20 times before lowering your hips.

Aerobic Exercise. Aim for at least 30 minutes of moderate to intense aerobic exercise, at least three times a week. These activities not only improve your fitness but also help with weight loss, and they will help tone your legs.

• Running, brisk walking, stair climbing, cycling, swimming, and dancing are all great ways to slim and tone your legs.
• Find a workout you enjoy and make it a regular habit. You’re more likely to stick with it if it’s fun for you.

Avoid Exercises That Build Calf Muscles. These exercises include full-body workouts, glute and thigh exercises, leg curls, calf raises, etc. While these exercises are great for strengthening and toning muscles, they don't help slim your legs or create a thigh gap.

• You don’t need to completely avoid these exercises, but you may want to perform them in moderation. Focus more on exercises that raise your heart rate and engage your entire body.

Shaping Tights. If you need slim thighs immediately, the best option is to try wearing shaping tights to make your thighs appear more toned.

• The best choice is a pair of body-shaping tights that also smooth your waist and thighs. Be sure to choose tights with long enough legs to fully cover your thighs.

Firming Creams. Many creams and topical treatments are marketed to help reduce unwanted fat when applied regularly. Fat on the thighs, particularly cellulite, accumulates beneath the skin, so these products may prove useful in slimming your thighs.

• Many of these creams contain caffeine, which stimulates blood flow and helps burn cellulite. By applying a firming cream with caffeine to your thighs, you can reduce the amount of cellulite clinging to your thighs.

Dry Brushing for the Skin. This method involves using a special brush to stimulate blood circulation and accelerate fat breakdown.

• Use a dry brush specifically designed for this technique. These brushes are available in health and beauty stores; avoid using regular brushes.
• Dry brushing helps exfoliate dead skin cells, which theoretically boosts circulation and firms the skin.

Create the Illusion of Toned Legs with Self-Tanning Cream. While self-tanning cream can't give you a thigh gap, it can create the illusion of toned, slimmer legs, which is perfect for showing off your legs in a short skirt or swimwear.

• Apply self-tanning lotion or bronzer evenly across your entire legs. You might only want to apply it to your thighs for a glowing effect, but different tones between your thighs and calves can make your legs look unnatural. For the best effect, apply it to your whole leg.

Create a Thigh Gap for Photos by Adjusting Your Pose. If you're aiming to capture a beautiful thigh gap in pictures, you don’t have to resort to extreme dieting or strenuous exercise. Try this simple trick to achieve a gorgeous photo without much effort.

Straighten Your Legs. Imagine your legs are stiff and straight, like a pair of wooden posts.

Stick Your Bum Out Just a Little. Don't overdo it, or it will look like you're trying too hard. A subtle push makes all the difference.

Lean Forward with Your Heels Apart. Position your heels further apart, while keeping the tips of your toes together. Remember to do this gently to maintain a natural look.

When Taking Pictures. A slight downward angle on the camera works wonders. It allows you to create a thigh gap effortlessly. Use this pose to enhance the thigh gap you already have in your photos.

Wait Until After Puberty. The best way to naturally achieve a thigh gap is to have wider hips, regardless of body weight. If you're still going through puberty, your pelvis may not be wide enough yet. Most girls finish developing by 16 or 17, though some may take a bit longer. Be patient!

• Avoid starving yourself. Puberty is a critical time for physical growth, and your body needs energy and nutrients to support this process. Denying these needs can drastically affect your body’s development.
• Puberty lasts for several years, not just a few months. You may experience noticeable changes over a summer, but the transformation from a child to an adult takes many years. Don’t be discouraged if your development takes longer than your friends'.

When to See a Doctor. If you’re 15 and haven’t started menstruating yet, it’s time to see a gynecologist. There could be an underlying health condition delaying your puberty.

• If you suspect any hormonal imbalance, consult with an endocrinologist or gynecologist. They may order blood tests to identify the cause and could prescribe medication to address the issue.

• Instead of just sitting and watching TV, take the opportunity to do some floor exercises.
• Once you’ve achieved the coveted “thigh gap,” don't stop exercising or maintaining your healthy eating habits.
• Achieving a thigh gap requires dedication and effort. Don’t expect it to happen overnight. Eventually, you’ll gain the confidence you desire.
• Running is a great way to lose weight overall and benefit your legs.
• You need to find joy in exercising, as you certainly don’t want to force yourself into something boring just to reach your goal.
• Understand your body. Women with narrow hips may never achieve a thigh gap, even if they’re lean, because their femur bones are too close together.
• Always love yourself, even during the training phase to reach this goal.
• Ballet is very helpful! Any kind of dance is great for the legs, except hip-hop dancing.
• Consider running or other heart-rate boosting exercises. These can slim down your legs and make it easier to achieve a thigh gap.
• Maintain a healthy diet when dealing with health issues. Transition into a healthy eating routine gradually; you can still occasionally indulge in a chocolate bar to satisfy cravings because, after all, energy is important.
• A thigh gap only looks attractive when you don't take the idea too far. Don’t develop symptoms of an eating disorder. You can achieve this goal through exercise alone, without dieting. Don’t make this goal your top priority in life, and don’t obsess over it.
• Avoid unhealthy eating habits. Only you know your body’s condition—don’t force yourself into something that doesn’t feel right, as this is just a passing trend in beauty standards.

• Don’t make yourself a victim of the thigh gap dream. A thigh gap can be seen as “sexy” or “aesthetic” in moderation, but when it’s too wide, it doesn’t look natural. Furthermore, extreme measures to achieve it can harm your health, so don’t sacrifice yourself for a fashion trend that might change in the future.
• If you suspect you might have an eating disorder because of your desire for a thigh gap or to lose weight and eliminate excess fat, consult a professional for guidance.
• Recognize the signs of abnormal weight loss. If you’ve gone through puberty but constantly feel fatigued, irritable, or weak, consider increasing your calorie intake and seeing a doctor. Remember that being underweight or malnourished can cause severe health complications.
• If you're currently inactive or recently underwent medical treatment, seek a doctor’s advice before beginning a new workout routine.
• Many—if not most—men don’t see a thigh gap as an attractive feature.