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How To Get Rid Of Thigh Gap Fat : 13 Best Exercises And Diet

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What if I told you that it is possible to get rid of your thigh gap. It might seem difficult right now, but as we’ll soon see, it’s not just possible – it’s also simple! In this article, I’ll go over through most effective ways to get rid of your thigh gap. But first… Let’s go over some basic information.

Anatomy of Thigh.

The anatomy of the thigh is a little more complex than people may think. Muscles, fat, tendons, ligaments and skin can all be found in the inner thighs.

Anatomy of Thigh
Anatomy of Thigh

The thighs contain some of the largest muscles in the body. The thigh muscles allow the lower body to bend, flex, and rotate. They also bear most of the body weight, in addition to providing and assisting balance, and keep the hips and legs in a straight line.

Thigh muscles can be grouped based on their function and location:

  • Additive.
  • Hamstring.
  • Pectinus.
  • Quadriceps, often called quadriceps.
  • Sartorius.

The additives include five muscles: Gracilis, Obturator Externas, Edctor Brevis, Adcter Longus, and Adcter Magnus. They occur inside the thigh, starting from the pelvis and extending to the femur (thigh bone).

The hamstring is a group of three muscles: semitendinosus, semimembranosus, and biceps femoris. They run from the back of the thigh, just below the knee from the hip.

The pectineus is a flat muscle that extends from the front of the pelvis to the top of the femur.

The quadriceps consists of four large muscles located in front of the thigh: giant lateralis, giant medialis, giant intermedias, and rectus femoris. They start from the pelvis (hip bone) and femur (thigh bone) and extend to the patella (knee bone) and tibia (shin bone).

The Sartorius muscle is a long, thin muscle – the longest in the human body. It starts at the hip and wraps on the front side of the thigh, then downwards toward the knee.

What Does Thigh Gap Mean?

Thigh Gap is a term coined in 2012 that describes the space between your thighs. It’s become a point of discussion amongst women in the media, where many have either criticized it as being unrealistic or praised it as beautiful.

You might think this is just another one of those beauty trends, but there are actually some serious health risks associated with having a thigh gap.

If you have a weight-to-height ratio greater than 0.5, meaning that your weight is more than half the height you are, then it’s highly unlikely that you’ll ever have a thigh gap.

The idea of the thigh gap stems from an unrealistic beauty standard that is not achievable by many women with larger thighs.

Read on if you’re curious about how to get rid of thigh gap.

What Causes Thigh Gap?

Thigh gap is caused by three things: genetics, body type, and weight.

1. Genetics.

Genetics play a huge role in how much fat we store in our thighs. Some people are just born with more fat cells than others, which makes it harder for them to lose weight and create that coveted thigh gap.

Having a thigh gap is not something that can be achieved overnight. It is genetic, as it is mainly the result of your bone structure and muscle mass.

2. Body Type.

Body type also plays an important role in how likely you are to have a thigh gap. If you’re ectomorph (a thin person), you’re unlikely to be able to create your own thigh gap no matter what you do because your body doesn’t store as much fat in your thighs as someone who’s endomorph (a thick person).

However, the ideal female body type has a smaller waist and wider hips in proportion to their bust size, which may contribute to a thigh gap.

3. Weight.

The last factor that affects whether or not you’ll be able to create a thigh gap is weight. The higher your weight is, the less likely you are to have one. The only way to definitively know if you’ll ever be able to create a thigh gap is by losing enough weight so that there’s room on your hips and thighs for fat storage.

In other words, if you currently have extra skin hanging off your hips due to being overweight then it will take some time before there’s room on your body for any fat cells at all—much less ones capable of creating a thigh gap.

However, the majority of the time, a person’s hips are too far apart, which then causes that person’s thighs to rub together and cause friction.

This rubbing causes your thighs to chafe against each other, which can lead to a buildup of sweat, bacteria, and other moisture. Over time this can create an odor that is not pleasant at all.

So you must take care of your hygiene by making sure you keep up with wiping down your thighs before or after you have been sitting or otherwise causing friction between them.

Best Exercises to Reduce Thigh Gap.

The following exercises are designed to tone loose thigh muscles. Although strong inner thighs are not the same as the differences, they do contribute to a lean and attractive-looking figure. Working on this area will also help you strengthen your core and leg joints and maintain bone health.

1. The Bridge.

By raising your hips you can tone your thighs, abs, and hamstrings.

hip roll and bridge


  • Lie on your back with your legs bent and your feet apart hip-width.
  • Then place a towel or pillow between your knees.
  • Raise your hips to lift your body above the knees to create a straight line. While doing this, squeeze whatever object is between your knees tightly.
  • Lower your hip to the starting posture. Take care not to rest your back until you finish exercising.

2. Star Jumps.

It is an exercise that is as simple as jumping up & down. It’s like a jumping jack in a way, in which your feet engage in most of the activities.

Star Jack to get rid of thigh gap
Star Jump


  • Stand together with your feet and point your toes forward. Either place your hands on your hips or keep your arms out.
  • Keep your chest high, bend both knees and jump straight, spreading both legs outwards. Your body should be like a star, with your head, legs, and shoulders (or arms) serving as 5 points.
  • Land with your feet.
  • Do 3 sets for 10 times in a set.

3. Chair Squats.

It’s an exercise that’s as simple as sitting in a chair. In fact, you can even use a chair or similar base, although some people can do it themselves after enough practice that should help prevent the temptation to sit. However, this workout will also help your lower body become stronger.

Chair Squats
Chair Squats


  • For novices, start by standing with your back on the chair, keeping your legs hip-width apart.
  • Keep your weight focused on your heels, pulling your abs.
  • Lean forward when you slowly move your lower back to the chair seat. Stop just before actually sitting in the chair and return to the starting position.
  • Do 3 sets with 10 to 15 reps of this exercise. Make sure not to actually sit down until you’re finished.

4. Cross-Stepping.

If you’ve ever thought that climbing stairs was work, you’re already on the right track. This exercise can be used to help your thighs and can also serve as a warm-up for dancing.

Cross-Stepping to get rid of thigh gap


  • This exercise is best done on a ladder or any other similar basis like stairs. Hold the railing for safety and balance.
  • For the first step, cross one leg over the other leg.
  • Repeat the previous step with the opposite leg until you reach the top of the stairs. Wear ankle weights to make it harder which will really help tone your thighs.

5. Scissors Kick.

This exercise can help you to get rid of thigh gap effectively as well as engage your stomach.

Scissors Kick to get rid of thigh gap
Scissors Kick


  • Lie down on your back and stretch your legs. The palms of your hands should be kept flat.
  • Raise the legs off the ground. Raise your left leg above your right foot while trying to create a 45-degree angle.
  • Change the position of your feet, mimicking a pair of scissors. Keeping your toes as close as possible will help your thighs work.
  • Repeat 30 times for 2 sets.

6. Butterfly Pulls.

This exercise may look simple, but by the end you will definitely feel the strength in your thighs.

Butterfly Pulls to get rid of thigh gap
Butterfly Pulls


  • Sit on the floor & keep your back straight.
  • While trying to mimic the image of a butterfly, put the soles of your feet together and bend your knees.
  • Try to flutter your thighs up and down, moving your heel as close to your waist as possible.
  • Keep moving forward like this 10 times.
  • Tilt your head under your feet.
  • While in this position, you should feel a stretch in your thighs.

7. Wide Stance Squats.

This is an exercise that will really help target your thigh, especially your hamstrings and hind legs.

Wide Stance Squats to get rid of thigh gap
Wide Stance Squats


  • Stand up, keep your feet apart and point your toes a little.
  • Move your butt down as if you’re trying to sit down.
  • Point your knees outwards so they come in line with your feet.
  • The more you point your toes the more you should feel your thighs.
  • Return to the starting position, doing a total of 30 reps.

8. Pilates Leg Lifts.

Its not only helps to tone your thighs, but it can also help for your abs and hips formation.

Pilates Leg Lifts
Pilates Leg Lifts


  • First of all, lie down with a curve and spread your legs completely.
  • Raise your leg slowly and as much as possible. While doing this, also try to target your outer thighs.
  • Thereafter, bring your leg back to the starting pose.
  • Just like above, add weight if it gets too easy.
  • Repeat 20 times for 2 sets.

9. Lateral Lunges.

This is the perfect stretch to tighten your hips as well as strengthen your glutes.

Lateral Lunges
Lateral Lunges


  • At first stand up straight with your feet apart.
  • Lift your right leg and step towards the right.
  • Bend as low as possible while trying to straighten your left leg.
  • Get up to the starting position and repeat to the left.

10. Squeeze The Stability Ball.

This exercise works directly on the thighs and requires the use of a Swiss ball or exercise ball. Make sure the ball isn’t too heavy for you before using.

Squeeze The Stability Ball to get rid of thigh gap
Squeeze The Stability Ball, Image Source: Stability Ball Squeeze


  • For novices, this exercise can be done sitting down, but some variations take you on your back, although it is still similar to the sitting position. If you are sitting, keep your ankles on the ground while keeping your feet parallel to the floor.
  • Place your Swiss ball between your thighs.
  • Try to join your feet together as much as possible.
  • Hold this position for a few minutes and repeat.

11. Cardio.

If you want to shrink your thighs, you need to incorporate a good cardio routine into your daily life. Take a brisk 30-minute walk every day, or invest in an elliptical machine that can be used at home.


Running on the treadmill is another great way of getting those thighs slimmed down over time.

If you’re not the type who enjoys the gym, then take up swimming as a form of exercise. Swimming can be done in either salt or fresh water, so it’s possible to enjoy this sport year round.

12. Squats.

The easiest way to lose thigh gap is by squatting. Squats are a full-body exercise that work your quads, hamstrings, and glutes. Plus, they’re super easy to do:

hindu squat


  • Stand with your feet hip-width apart.
  • Bend both knees until they form a ninety degree angle.
  • Keep your back straight.
  • Lift the weights up in front of you.
  • Lower down into a squat.
  • Push off the ground.
  • Repeat.

13. Leg Lifts.

For most people, the key to a smaller-looking waistline is not the hours they spend on crunches or ab exercises, but shedding pounds. However, it’s still important to do targeted exercises like leg lifts which help tone up your thighs and abdomen. For example:

Straight Leg Raise
Leg Lifts
  • Lie flat on your back with your arms at your sides. Bend both knees so that you can place your palms on top of them;
  • Keeping both legs straight, lift one leg up as high as you can go then lower it back down;
  • Repeat by lifting the other leg up while lowering the first one down.
  • Repeat 20 times per leg.

By exercising the legs, you can get rid of the gap of your thigh. The muscles around the leg grow and grow while closing the gap. In addition, exercising your legs can connect the muscles and make the thigh gap disappear.

After a few months of training, you’ll notice that your thighs and butts will start to become more curvy (and, yes, bigger!), more toned and stronger. That difference may not go away completely (these things are creative/genetic), but it has reduced considerably, and you’ll look and feel better.

Diet To Reduce Thigh Gap.

  • Your diet is the answer to how to remove the fat between your thighs. When discarding processed foods, alcohol, cooked and fried foods, and processed sugars – try to focus on getting plenty of fruits, vegetables, lean proteins, good fats and fiber.
  • Start by eliminating soft drinks. The sugar in them is a major cause of weight gain.
  • Drink water instead, at least eight glasses a day. Water helps with digestion and keep your skin hydrated.
  • Eat whole foods that are low in sugar, salt, or fat. Eating healthy will help you feel full without having to eat more than you need.
  • Make sure to include plenty of fresh fruits and vegetables in your diet as well as lean meats like poultry or fish.
  • Limit your intake of saturated fats such as butter, bacon, cheese, etc., because they can slow down weight loss considerably while also causing other health issues like high cholesterol levels or heart disease.
  • Avoid empty calorie foods like cake, cookies, ice cream, and chips. Although these things might taste good in the moment, they don’t offer any long-term benefits and will make it harder to stay within your calorie limit.
  • And remember not to skip meals. It could end up slowing down your metabolism so you’ll burn fewer calories during the day.

Additional Tips To Get Rid of Thigh Gap.

  • Start slowly and small to make sure your form is right before you go on to a heavy weight.
  • If one of your gym friends or a family member is there to assist you keep you motivated then it can help.
  • The good news is that you don’t need fancy and expensive equipment to get rid of the gap between your thighs.

Frequently Asked Questions.

1. Do squats get rid of thigh gap?

Yes, squats do help in getting rid of thigh gap as it only tones muscle and not torch fat.

2. Is a thigh gap a good thing?

Yes, they are good and also known for dangerous beauty ideal.

Bottom Line.

A Thigh gap is a new aesthetic ideal that many people desire. Building muscles in your quads will change the shape of your thighs. Weighted squats, lungs and deadlifts will give you a beautiful pair of legs. The above mentioned tips will offer you safe and healthy way to achieve a more toned body and inner thighs, helping you feel strong and beautiful without risking your health.




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This article contains scientific references. The numbers in the parentheses (1,2,3) are clickable links to peer-reviewed scientific researches.

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