7 Effective Exercises That Can Help You Get That Thigh Gap

Thigh gaps have gained a lot of attention over the years. It even has its own separate hashtag on Twitter. A thigh gap is that clear space under your crotch between your upper and middle thighs. It’s considered a mark of super slim legs and thighs. If you lose weight, especially in the lower half of your body, you too could get the enviable thigh gap. Here’s how you can do it.

Exercises For Thigh Gap

The inner thighs are quite difficult to tone and it takes a lot of determination, exercises, and even diet to burn fat in this region. Here are some exercises that can help.


1. Side Lunges

Side lunges are an effective way to get a thigh gap

Side lunges are effective exercises that help you burn excess fat between your thighs. Holding 3-8 pound weights can improve the effect.



  1. Begin from a standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up.
  2. Staying low, take a slow, lateral step to the right keeping your toes pointed forward.
  3. Extend the left knee, driving your weight to the right, and flex the knee and hip into a side lunge.
  4. Keep your spine straight and keep your head and chest up.
  5. Pause when you reach the bottom of the movement and then extend the working leg to return to a standing position
  6. Gradually, transition into a lunge to the opposite side.

2. Bridges

Bridge pose is an exercise that can help you get a thigh gap


The bridge pose helps in toning the lower parts of the body. For convenience, you may use a yoga block, a pillow, or a toning ring.


  1. Lie back flat on the floor with the hands by your side and your knees bent.
  2. Place your feet shoulder-width apart. This is the starting position.
  3. Pushing mainly with your heels, lift your hips off the floor keeping your back straight.
  4. Exhale at this stage of the motion and hold at the top for a second.
  5. Slowly return to the starting position as you inhale.

3. Wall Sits

Wall sits are an effective method to get a thigh gap

When doing the wall sits, your legs must be bent at a 90-degree angle. Your knees must be aligned with the ankles and your thighs must be parallel to the ground. Maintaining this position for as long as you can help burn the fat in the thighs and convert it into muscle.



  1. Keeping your feet shoulder-width apart, bend your knees at a right angle and rest your back against the wall. It should look like you’re sitting on an invisible chair.
  2. Hold the position for about 30 seconds and then gradually increase the time.

4. Scissor Leg Planks

Scissor leg planks can help you get a thigh gap


This exercise not only burns fat in the thigh region, but also works your arms, shoulders, and chest. This is a solid full body exercise.


  1. Start from a full plank position and place a folded towel, paper plate, or gliding disc under the toes to facilitate easy sliding.
  2. Keeping your upper body stable, slide both feet apart, opening your legs as wide as possible.
  3. Then, slowly squeeze inner thighs to bring the feet sliding back together.

5. Skaters

Skaters help burn thigh fat and tone your thighs

Skaters are another exercise that burns fat and tone your thighs because of the rapid switching of movements involved. The movements are similar to skating, except that you don’t wear the rollers.


  1. Stand with your feet shoulder-width apart and look directly forward.
  2. With your chest up, knees and hips unlocked, keep your back straight. This is your starting position.
  3. Begin the exercise by jumping to your right while keeping your knees slightly bent.
  4. Next, in the same motion, reach toward the outside of your right foot with your left hand. Perform this same movement on the opposite side.
  5. Repeat this movement for as many reps as you want.

6. Inner Thigh Leg Lifts

Inner thigh leg lifts burn the inner thigh fat and help you get a thigh gap

The inner thigh leg lifts are a must for any woman trying to achieve a thigh gap. They test your endurance and are very effective. To increase effectiveness, add ankle weights that make lifting harder.


  1. Lie on your side, lift your chest and support your head with your hand. If you are a beginner or have neck problems, lay your heads down on an outstretched arm.
  2. Bend your knee and bring the foot of your top leg up to rest in front of your hips.
  3. Lift your bottom leg as high up as you can and bring it back down till it almost touches the ground. But, don’t allow it to touch the ground.
  4. Repeat the same up-and-down movement with the other leg by lying on the opposite side. Do as many reps as you can.

7. Sumo Squat Jumps

Sumo squat pose help you get a thigh gap

Sumo squats are a great exercise for toning the legs and targeting the inner thighs. Adding the jump tests your endurance and increases your heart rate up, which helps in burning more calories. To improve its impact, consider adding dumbbells or a kettle bell to increase resistance and make it harder.


  1. Stand with your feet shoulder-width apart and slightly turned out, arms resting on your hips.
  2. Bend your knees and plié, then jump up explosively keeping your core engaged.
  3. When you land, lower your body back into the squat position to complete one rep.
  4. Complete two sets of 10 reps.

While the opinion about thigh gaps is largely divided, remember, it’s perfectly fine if you don’t have it. A lot of it depends on your body structure as well. So don’t be too harsh on yourself. Your focus should always be on being fit and healthy!