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How to Get a Thigh Gap

Kristina Cadwell  
August 1, 2022  

In the past decade, many people have embraced a new beauty trend – the thigh gap. Celebrities and social media have helped popularize it as a mark of beauty and health, causing widespread interest. However, medical experts disagree that thigh gaps are a sign of health, and they warn of dangers linked to extreme dieting people undergo to achieve this look.

This article explains what thigh gaps are, why they are popular, and how to get a thigh gap without compromising your health.

How to get a thigh gap

What Is a Thigh Gap?

A thigh gap is the space between the inner thighs that appears when one stands with their feet pressed together. Some people have it because of their specific genetic predispositions, bone structure, amount and location of fat. Thigh gaps are usually the feature of skinny girls and women.

Why Are Thigh Gaps Popular?

Thigh gaps gained attention in 2012 when a Victoria’s Secret Fashion Show popularized this look. The trend found fertile ground on social media, where its popularity has been growing steadily. The public has come to view the thigh gap as a desirable female attribute.

How to Get a Thigh Gap?

It is important to understand that a thigh gap is a natural physical feature that you can’t achieve with restrictive diets. If you want to reduce fat in this area to get into those skinny jeans or avoid the discomfort caused by thighs rubbing against each other, we recommend safe ways to achieve this.


CoolSculpting is an FDA-approved, minimally invasive fat reduction treatment. It uses cryolipolysis technology to freeze and destroy fat cells. The result is a fat reduction of up to 25% in the target area.

Inner thighs are a popular CoolSculpting area because the fat in this region is pinchable and easily fitted into the CoolSculpting applicator. The device freezes and destroys fat cells, which the body eliminates in the following weeks and months. The fat reduction process is gradual and provides natural-looking results.

Note: Read this article for more details on CoolSculpting on thighs.

If you don’t achieve the desired look after one session, you can repeat the treatment after one month for further inner thigh slimming.

Note: Combine CoolSculpting with exercises that target inner thighs muscles for long-lasting results.

Thigh Gap Exercises

Exercises won’t necessarily achieve the same kind of thigh gap as people who have it naturally, but they will strengthen and tone your inner thighs. As with any exercise regimen, the process takes time and dedication and will help you reduce fat in the area.

The following exercises target the inner thighs and are your best choice for a thigh gap.

1. Sumo squats

Sumo squarts

Sumo squats are among the best exercises for inner thigh (adductor) muscles. They also work the hamstrings, glutes, quads, and calves.

  1. Stand with your legs wide open and your feet pointing outwards.
  2. Put your hands on the back of your head or in front of your chest.
  3. Keep your back straight and lower yourself until your thighs are parallel to the ground.
  4. Make sure to keep your knees above your ankles.
  5. Repeat the exercise 20 times.

2. Side-lying leg lifts

Side-lying leg lifts

This is a great Pilates exercise for thighs, abs, and hips.

  1. Lie down on one side and prop yourself up on your elbow.
  2. Place your hands on the floor for support.
  3. Start lifting your upper leg, keeping your body in a straight line.
  4. Repeat 20 times and then do the exercise on the other side.

3. Side-lying inner thigh lifts

Side-lying inner thigh lifts

This is another Pilates exercise that helps trim your inner thighs and works the glutes and outer thighs. It also improves stability by working your core.

  1. Lie on one side and prop yourself up on your elbow.
  2. Keep your bottom leg straight and cross your top leg over it.
  3. Flex your bottom foot and start lifting the leg.
  4. Repeat 20 times and do the exercise on the other side.

4. Deep side lunges

Deep side lunges

Side or lateral lunges target your whole body, including inner thigh muscles, glutes, hamstrings, and quadriceps. They improve strength, mobility, and stability.

  1. Stand with your legs apart.
  2. Take a big sidestep with your right leg and bend in the knee, keeping it above the ankle.
  3. Lower your body toward your right leg until your left leg is stretched out.
  4. Remain in this position for two seconds and return to the standing position.
  5. Do the exercise on the other side. Repeat the movement ten times on each side.

5. Bridge raises

Bridge raises

This exercise engages the inner and outer thighs and glutes, helping to tone the area and improve balance.

  1. Lie on the floor.
  2. Bend your knees and keep your feet pressed firmly on the floor.
  3. Press both arms on the floor for stability.
  4. Lift your pelvis, keeping your shoulders on the floor.
  5. Repeat the movement 20 times.

6. Bridge with ball squeeze

Bridge with ball squeeze

Bridge raises with a ball squeeze is a more challenging version of the common bridge. It directly works the inner thighs.

  1. Position your body as in the previous exercise (bridge raises).
  2. Place a small exercise ball between your knees.
  3. Lift your pelvis and start squeezing the ball, engaging your inner thigh muscles.
  4. Repeat 20 times.

7. Jumping jacks

Jumping jacks

This whole-body cardio exercise engages various muscles and is many fitness trainers’ top choice for inner thigh fat burn.

  1. Stand straight.
  2. Jump up, extending your legs and your arms outward.
  3. Land in the primary position.
  4. Repeat 20 times.

8. Crossover scissor kicks

Crossover scissor kicks

Scissor kicks primarily target lower abdominal muscles, but crossover scissor kicks also tone the inner thighs.

  1. Lie down on your back.
  2. Place your hands underneath your bottom.
  3. Start moving your legs in a crossover manner, keeping them straight and tight.
  4. Repeat the motion 20 times.

9. Butterfly stretches

Butterfly stretches

This is a good exercise to end your session because it stretches the worked-out inner thigh muscles and relaxes your whole body.

  1. Sit with your back straight.
  2. Spread your legs and bend them in the knees, pressing your feet together.
  3. Bring your heels as close to your pelvis as possible.
  4. Gently move your thighs up and down ten times.
  5. Finally, bend your head and upper body towards your feet to feel your inner thighs stretching.

These exercises are designed to tone flabby thigh muscles. Though firm inner thighs are not the same as a thigh gap, they contribute to a lean and attractive-looking figure. Working out this area will also help you strengthen your core and leg joints and maintain bone health.


A thigh gap is a new aesthetic ideal that many people desire. We provide safe and healthy tips for achieving a more toned body and inner thighs, helping you feel strong and beautiful without risking your health.

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About the Author:
Kristina Cadwell
PA Kristina Cadwell graduated from Arizona State University with a Bachelor of Science degree in Biology. She then completed the Physician Assistant program at A.T. Still University graduating with a Masters of Medical Science degree. Kristina has been working in the Aesthetic Medical field for over 10 years. She is certified in neurotoxin cosmetic injection, dermal fillers, Plasma Pen skin tightening, chemical peels, and laser therapy. She is known for producing natural results and has extensive knowledge in diet and exercise allowing her to help you achieve vibrant skin from the inside out.
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