In this article, we will explore the most effective exercises for thigh gap to tone your inner thighs faster and reduce the appearance of fat on your thighs. For tips and exercises to burn body check out exercises for burning body fat and 32 Effective Exercises to Lose Belly Fat For Men and Women.
For optimal and fast results, pick two or three exercises a week, and practice them until you start toning your inner thigh muscles.
Just remember that a little body fat is necessary for maintaining life and preserving your organs. You form excess fat when on your body when your intake of calories is higher than the calories your body burns.
According to Harvard Health Publishing, fat located around the body’s internal organs (visceral fat) is much more dangerous than fat found beneath the skin (subcutaneous fat).
Where your body stores this fat is determined substantially by genetics. Females tend to see extra fat deposited in their hips, lower belly, and inner thighs. Males can also have inner thigh fat, although they tend to see extra fat deposited in their abdomen (1).
Your inner thighs are a difficult area to target, but it is necessary if you want your legs to be strong, lean, and toned. The good news is that with these exercises for a thigh gap, you do not need much more than your body weight to tone your thighs.
You can perform these thigh gap exercises anywhere and anytime at your convenience. No gym and equipment are required.
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33 Most Effective Exercises For Thigh Gap
A thigh gap is when an individual’s inner thighs don’t touch while standing with their feet together. Here are the most effective exercises to improve your chances of developing a thigh gap.
1- Plié Squat
A plié squat is among the exercises for thigh gap that strengthens the legs, glutes, and calves and improves the range of motion in your hips.
Plié squat is similar to the sumo squat and is usually interchanged. It originated from the ballet pose plié, which holds the back straight while also bending the knees.
This lower body movement targets the thighs and tones the inner thighs, hamstrings, and glutes, known as the strongest and most powerful muscles in your butt.
According to Harvard Health Publishing, squatting is also one of the best exercises to counter the effects of sitting.
How To Do Plié Squats:
- Stand up with your feet wider than hip-width apart.
- Turn your toes out and away from the center of your body in a naturally turned-out position.
- Flex the knees and the hips to lower into your squat, pressing your glutes at the bottom of the movement.
- Be mindful of holding your back neutral and long, moving the tailbone straight down each time.
- Once lowered, begin to return to standing; however, move your left heel toward the center, bringing your heels together, finishing standing tall, and squeezing your thighs together.
- Begin with three sets of 8 on each leg.
2- Side Lunges
Side lunges are exercises for thigh gaps that work your glutes, hamstrings, and inner thigh muscles.
How To Do Side Lunges:
- Begin with your feet shoulder-width apart, toes directed straight forward.
- Exercise a wide step out to the left. Turn your left knee as you push your hips back. Hold both feet flat on the floor during the lunge.
- Push off with your left leg to revert to standing.
- Complete 10 to 12 lunges on the left before shifting to the right.
- Make sure you are engaging your inner thigh.
3- Side Plank Leg Raise
These types of planks also called side plank leg lifts, develop your outer thighs, shoulders, waist, abs, back, and glutes. They are excellent exercises for thigh gaps. Check out a video from Stone Clinic for proper form.
How To Do Side Lunges:
- Begin on your side with your feet together and one forearm straight below your shoulder.
- Engage your core and raise your hips till your body is in a straight line from head to feet.
- Keep the position without letting your hips drop for each set.
- Return to the opposite side.
4- Standing Leg Lift
Side leg raises workout is an effective and simple way to strengthen the muscle in the outer thighs and the hip abductors, which involves the gluteus medius and minimus.
You can perform it lying down or standing using just your body weight. Combining leg raise with other exercises for the thigh will help you shape and strengthen your hips, thighs, and backside.
How To Do Standing Leg Lift:
- Begin with your hands in front of you or holding on to your hips.
- Stand straight with your toes facing forward.
- As you raise your right leg off the floor with the foot flexed, breathe in and shift the weight toward your left foot.
- As you breathe out, bring the leg back down to reach the left leg.
- Perform about 10-12 times, then shift to the opposite side.
- Think about your inner thighs while workout.
A study observed that performing step aerobics is among the exercises for thigh gap that can boost your mood and energy levels.
5- Running
Running is one best cardio exercises for anything targeting the legs is running. You can try interval training on the treadmill, as it is an effective and efficient way to slim down those thighs as quickly as possible.
Additionally, running can help fight depression and lift your mood. A study observed that even spending 30 minutes on a treadmill is plenty to lift the mood of someone suffering from a major depressive disorder.
Check out these 11 simple tips on how to start running when overweight and out of shape and 10 Benefits of Running Science-Backed.
6- Frog Squat
Frog Squats are great exercises for thigh gaps; they help build the quadriceps, hamstring, and gluteus muscles.
They are perfect thigh gap exercises for those who need to tone the hamstring and gluteus muscles.
How to Do a Frog Squat:
- Stand up straight with feet wider than shoulder-width apart. Keep your hands in front of your body at arm’s reach.
- Start the exercise by pushing your hips back while leaning at the knees into a squat. Make sure your knees are perpendicular to your feet.
- Squat until your thighs are parallel to the ground and your fingers can touch the floor, breathe in and breathe out as you push yourself back up to a standing posture.
7- Crab walk
Crab walk exercise, also known as a side step, helps you build thin tighs.
How to Do Crab walk/side step:
- Start with your feet shoulder-width apart.
- Squat down and make sure your knees are aligned with your ankles.
- When you bend your leg, ensure that the weight stays on the leg with your knee aligned with the ankle and the weight is back in that heel.
- Keep the tension on those legs.
- Follow along with the video below for a better form.
8- Inner Thigh Leg Lift
The inner thigh muscles do not get much of a challenge during regular daily activity, so performing dedicated training for them can ensure that they coordinate with the rest of the lower body and core.
The inner leg lift is part of exercises for thigh gap that strengthens the inner thighs by moving the leg toward the body’s midline.
How to Do Inner Thigh Leg Lift:
- Lie down on your left side, carrying your left arm down to prop your head with your hand.
- Hold your right arm in front of your body.
- Put your right leg over the left so your right knee faces the ceiling.
- Holding your left leg straight, flex your left foot, and lift the leg up for small pulses.
- Complete 20 reps, then return on the opposite side.
9- Side Lying Leg lift
Side-Lying Leg lift involves various groups of lower body muscles: side hip flexors, thighs, glutes, hamstrings, calves, and obliques. It helps women get rid of fat and cellulite, and it is a perfect exercise for the thigh gap.
How to Do Side Lying Leg lift:
- Lie down on your right side on a mat or the floor, your body in a straight line and your legs extended.
- Put your arm straight on the floor beneath your head or turn your elbow and cradle your head for assistance. Put your left hand out front for extra support, or rest on your leg or hip.
- As you breathe out, lightly raise your left leg off the lower leg. Stop raising your leg whenever you feel the muscles flex in your lower back or obliques.
- Breathe in and lower the leg back down to meet the right leg.
- Perform 10-12 times, then shift to the opposite side.
10- Scissors kick
The scissor kick also called flutter kicks, is one of several exercises for thigh gaps you can do to develop and maintain your core strength.
How to Do Scissors kick:
- Lie on your back on the floor or mat with your legs stretched out in front of you. Put your arms by your sides or under your glutes, palms down.
- Contract your core by pressing your lower back into the mat and tucking your pelvis.
- Raise both legs about 6 to 12 inches off the ground from the original position or at about a 45-degree angle.
- With your core tight and neck relaxed, lower one leg toward the floor as you lift the other.
- Do two sets of 12 to 20 repetitions. Every leg scissoring counts as one rep. As you become comfortable, add a third set.
- Add scissors kick to your core workout that you do 2 to 3 days a week.
11- Glute Bridge with Towel
Glute bridges with a towel are great exercises for a thigh gap and booty-burning exercises. This exercise target your gluteus maximus, thighs, hips, core, and hamstrings.
How To Do Glute Bridge with Towel:
- Lie on your back and place your towel between your thighs.
- Put your arms at your side.
- Without dropping the towel, elevate your hips from the floor.
- Hold or lower your hips.
- Do two sets of 12 to 20 repetitions.
12- Frog Kick
The frog kick is a variety of exercises for thigh gap that works the muscles of the inner thighs and buttocks. It is excellent for toning and shaping thighs. This exercise is really going to target the inner thigh area and the quad area.
How to Do Frog Kick:
- Lay down on your mat with both legs straight.
- Bring both legs up about 45 degrees.
- Hold your heels together and kick out by focusing on pressing the inner thighs together as you drive through those heels.
- Press your inner thighs together as you push it out.
- Perform about ten to 12 reps.
13- Diamond Kick
The Diamond Kicks builds and strengthens your inner thighs, core, and glutes. These thigh gap exercises also improve the stability of the knee and hip joints and enhance your balance and flexibility.
How to Do Diamond Kick:
- Lie on your back with both your arms by your sides.
- Elevate the legs toward the ceiling, turn the knees, and bring your feet together (like a frog).
- Stretch the legs to the sides as far as possible, then squeeze the inner thighs to bring them together.
14- Kneeling Roundhouse Kick
Kneeling Roundhouse kick is a cardiovascular and martial arts exercise that primarily builds the hip flexors and develops your abs, glutes, groin, hamstrings, outer thighs, and quads.
How To Do Kneeling Roundhouse Kick:
- Start by getting down on your hands and knees, with your wrists under your shoulders and knees hip-width apart.
- Holding the knee bent, elevate your left leg up and out to the side till it is level with your hip.
- Straighten your knee and kick your foot out to the side.
15- Side-lying Leg Circle
Side-lying Leg Circle is a classical Pilates mat workout and one of the best exercises for thigh gaps for challenging your core strength and pelvic stability.
How To Do Side-lying Leg Circle:
- Lie down on your right or left side with your right or left upper arm on the floor and your head resting on your right or left hand.
- With your knees straight, turn your hips so your legs and torso form a slight angle.
- Elevate your left leg 6 to 8 inches and make eight small forward circles from the hip, lifting the leg higher with each one.
16- Side Kick
How To Do Side Kick:
- Begin on all fours with your hands beneath your shoulders and knees supporting your hips.
- Holding the knee bent 90 degrees, elevate the right leg till it is parallel to the floor.
- Keep the right or left thigh still as you straighten your right or left knee, kicking your leg out to the side. Make sure your leg is lower as you kick it.
17- Triangle Leg Raise
Triangle leg raise tones your inner and outer thighs and glutes while engaging your transverse abdominals to support your body.
How To Do Triangle Leg Raise:
- Lie flat on the floor or a mat with your hands down at your sides.
- Raise your pelvis, bringing your weight into your shoulders.
- Squeeze your abdominals and stretch your left leg with the toe pointed up.
- With your pelvis still raised, lower your leg before sweeping it to the side with your foot flexed.
- Kick it up to the sky, completing your triangle, holding the hips stable.
- Perform at least 12 repetitions on every side.
18- Rainbow Leg Lift
How To Do Rainbow Leg Lift:
- Begin by getting down on your hands and feet.
- Lift your butt so your legs are straight with your feet on the floor.
- Elevate your left leg up and out to the side of your body so that your toe touches the floor.
- Elevate your leg as high as possible while creating an arc, bringing it over your other leg, and touching the ground with your toes.
- Perform ten repetitions.
19- Fire Hydrant
How To Do Fire Hydrant:
- Begin on your hands and knees. Put your shoulders over your hands and your hips above your knees.
- Elevate your left leg apart from your body at a 45-degree angle. Make sure to keep your knee at 90 degrees.
- Lower your leg to the beginning position to complete one rep.
- Perform at least three sets of 10 reps and then repeat with the opposite leg.
20- Standing Gate Open
The standing Open Gate is among the best exercises for thigh gap that targets the inner and outer thigh muscles and strengthens your core and glutes. It also improves balance and stability and warms the hip flexor and groin area.
How To Do Standing Gate Open:
- Stand with your feet hip-width apart and put your hands at the waist.
- Elevate your left knee to waist level and then move it out to the side.
- Go back to the original position and then repeat with the opposite leg.
- Perform 10 to 15 repetitions on each side.
21- Lunge tap
Lunge taps are exercises for thigh gaps that are very effective in strengthening legs and buttocks. These exercises target your lower body and inner and outer thigh.
How To Do Lunge tap:
- Start at a 90-degree angle from your ankle to your knee to your hip.
- Keep your hands on the hips, shoulders, back, and chest open straight in line with the ceiling.
- Draw your toe to the opposite heel and then straight back.
- Sink and engage your quadriceps, hamstring, and glutes.
- Tap straight up and draw straight back.
- Perform 15 repetitions.
22- Wide Stance Squad
The wide-stance squat is a variety of exercises for thigh gap that works your thighs (quads and hamstrings), your hips/butt (glutes), your lower back, and your abs.
How To Do Wide Stance Squat:
- Stand up with your feet slightly wider than shoulder-width apart.
- Position your feet outward at about 45 degrees.
- Cross your arms safely in front of you so that your hands are resting on your shoulders.
- Flex your knees and drop down as low as you can.
- Squeeze the ground away from you and repeat
23- Pilates Kneeling Rear Leg Raise
Pilates Kneeling Rear Leg Raise is an excellent exercise for thigh gap that targets your butt, thighs, and back.
How To Do Pilates Kneeling Rear Leg Raise:
- Start by kneeling on a workout mat on your hands and knees.
- Look forward and stretch your right leg as high as you can behind you.
- Return to the original position and then repeat for a complete set.
- Switch to the other side.
- Perform ten repetitions.
24- Bridge Raises
Bridge Raises strengthens your gluteus (butt) muscles and hamstrings (back of the thigh). These exercises for the thigh gap enhance your core stability by targeting your abdominal muscles and the lower back and hip muscles.
How To Do Bridge Raises:
- Lie faceup on your mat or the floor, with your knees flexed and feet flat on the ground. Keep your arms at your side with your palms down.
- Elevate your hips off the ground till your knees, hips, and shoulders form a straight line. Press those glutes hard and keep your abs drawn in, so you do not overextend your back throughout the exercise.
- Keep your bridged posture for a few seconds before easing back down.
25- Butterfly Stretches
Butterfly Stretches are effective exercises for thigh gap that relieves tightness in your hips and enhances flexibility, particularly after strenuous workouts, repetitive moves, or extended sitting.
How To Do Butterfly Stretches:
- Sit on the floor or a mat with the soles of your feet squeezing into each other.
- To increase the intensity, push your feet closer in toward your hips.
- Stretch and straighten your spine, tucking your chin in toward your chest.
- With each breath in, lengthen your spine and feel the line of energy elongating through the top of your head.
- With each breath out, fall heavy into the floor, rest, or sink a bit more deeply into the stretch.
- Maintain this position for up to 2 minutes.
- Perform this stretch 2 to 4 times.
26- Lateral Lunges
Lateral lunges are exercises for thigh gaps that work your inner and outer thighs, and they may even help decrease cellulite appearance of cellulite.
How To Do Lateral Lunges:
- Start by standing up with your feet shoulder-width apart, and hands on hips.
- Step to the right or left and shift your body weight over your right or left leg, squatting to a 90-degree angle at the right knee.
- Aim to sit down with your butt, holding your back as straight as possible.
27- Star Jumps
How To Do Star Jumps:
- Begin in a quarter squat posture with your back flat, feet together, and palms reaching the sides of your lower legs.
- Jump up, and elevate your arms and legs to your sides with your body, creating an “X” in mid-air).
- Land gently with your feet together, and immediately lower yourself back into the start position.
28- Cross Stepping
Cross-stepping is a perfect exercise for thigh gaps. Combined with other exercises for a thigh gap, you will build strong and slim legs quickly. It also helps to lose cellulite faster.
How To Do Cross Stepping:
- Begin with knees slightly flexed and feet shoulder-width apart.
- Cross your left foot in front of your right.
- With your right foot, step to your right.
- With your left foot, step behind your right foot.
- With your right foot, step to the right.
- After doing the cross-step sequence two times in that direction, switch directions.
- Perform the exercise ten times.
29- Stability Ball Squeeze
Stability Ball Squeeze is also a variety of exercises for thigh gap that targets your inner thigh area – a very hard-to-target muscle group.
How To Do Stability Ball Squeeze:
- Sart by holding the ball between your knees and then pulling your knees together.
- Press the ball, pull it from your inner thigh area, and slowly release it.
- Keep tension in the inner thighs, and do not take the ball out.
- Make sure that you keep that consistent tension on that inner thigh muscle.
30- Chair squats
This exercise for thigh gap puts all the work on the hamstrings, glutes, hips, and low back.
How To Do Chair squats:
- Put a chair behind you.
- Stand up upright with a tight core and flat back.
- Gently descend by flexing your knees and pushing your hips back.
- Hold your chest and head up.
- Touch the chair with your butt, then gradually rise back to the original position.
31- Warrior I
Warrior I is a type of exercise for the thigh that strengthens your legs, opens the hips and chest, and lengthens the arms and legs. This thigh gap exercise improves circulation and respiration and energizes the entire body.
How To Do Warrior I:
Follow along with this video to learn the proper form.
32- Speed Skater jumps
Speed Skater jumps are exercises for thigh gaps that develop the main muscles in your legs and rump and tone your hamstrings, glutes, and calves.
Speed Skater jumps:
- Begin standing with your legs hip-width apart.
- Flex one leg behind the supporting leg at a slight angle while keeping weight and balance on the supporting leg.
- As you breathe, simultaneously swing your arms out and leap over to the opposite side.
- Move your weight and land with the opposite leg behind you.
- Repeat this side-to-side motion and continue to shift the arms and legs as you shift side to side in the skating movement.
33- Single Leg Deadlift
A Single Leg Deadlift is a hip-hinge move that strengthens the back, core, and legs. It is an excellent variety of exercises for thigh gaps.
How To Do Single Leg Deadlift:
- Begin standing with your feet hip parallel and width apart. Hold your kettlebell, a barbell, or two dumbbells in your hands down in front of you.
- Bend forward in your hips, shifting your weight toward one leg while your opposite leg engages and starts to stretch straight behind you.
- Elevate your extended leg and pitch your body forward till your body forms a “T” shape.
- Maintain a slight flex in your standing leg. Gently bring in your extended leg and return to starting posture.
Final Thoughts
In addition to these exercises for the thigh gap, you should consider a lifestyle change. Decide to adopt a healthy lifestyle, motivate yourself to run regularly, exercise frequently, and consume only nutritious food.
