Exercises to Obtain a Thigh Gap That Will Only Take 10 Minutes a Day (2019)
Is it a myth that to get slim and shaped thighs, you need to spend hours in the gym? What if I told you that you can get the same results by doing a set of exercises that takes just 10 minutes a day? If recently you’ve been thinking about nothing else but a lovely thigh gap, this article is for you!
1. Lateral lunges
Exercise technique:
Lateral
Lunges Lateral lunges target your inner as well as outer thighs. As a result,
you work on your thigh gap and simultaneously reduce outer thigh
"saddlebags." As a pleasant bonus, this exercise also tones your
glutes and tightens your hips. Stand up straight with your legs apart. Then
step to the right with your right foot. Squat as low as you can and, at the
same time, straighten your left leg. Then raise and move your right foot back
to the initial position. Repeat the same movement with your left foot. Repeat
this exercise 30 times alternating right and left sides.
2. Wide stance squats
Exercise technique:
3. Bridge raises
Exercise technique:
Bridge
Raises Thanks to this exercise, your glutes, thighs, and abs will get more
toned and defined. Plus, you'll greatly improve your posture and strengthen
your core, which, in turn, will help you to get rid of lower-back pain. Lie
down on your back with your legs bent at the knees and your feet close to your
butt, hip-width apart. Put some object, for example, a pillow or a towel,
between your knees. After that, lift your hips off the floor, hold at the top
for several seconds, and lower back to the initial position. When you raise
your hips, don't forget to squeeze the object you have between your knees as
tightly as you can. Also, make sure you don't rush and pay attention to every
movement. Your body should form a straight line from the knees up.
4. Pilates leg lifts
Exercise technique:
Pilates
Leg Lifts This exercise targets your thighs, glutes, obliques, and abdominal
muscles. It involves your inner thigh muscles and, thus, leads to the
appearance of a thigh gap. On top of that, when you do it, you automatically
pull your abs in and up, which makes them more defined and also improves your
balance. Lie down on your side and make sure that your ankles, knees, thighs,
hips, and shoulders are aligned. Extend your legs completely and either prop
your head on your hand or lean your upper body on your elbow. Raise your leg as
high as you can. Don't hurry; your movements should be slow and controlled.
Stay in this position for several seconds, then lower your leg back to the
floor. Repeat this exercise 30 times for each side.
5. Star jumps
Exercise technique:
Star
Jumps An exercise as simple as jumping up and down can actually make a world of
difference to your thighs! This movement also gets your heart rate up and is
great for the whole body toning thing. Stand straight with your feet together
and your hands on the hips. Remember that your toes should point forward. Then,
bend your knees and jump straight up while extending your legs to the sides and
your arms above your head. From the side, your body is supposed to resemble a
5-pointed star, with your legs, arms, and head forming its points. Bring your
feet together while landing. Repeat this exercise 10 times.
6. Cross-stepping
Exercise technique:
Cross-Stepping
What would you pick: going up the stairs or using an escalator? Well, if your
ultimate goal is beautiful thighs, the only correct answer is walking, or even
running, up the stairs. This can also be a perfect warming-up exercise before
your workout. The best way to perform this exercise is on a staircase, but make
sure that you hold onto the railing for balance and safety. When you make the
first step, cross one leg over the other and move up to the next stair. After
that, repeat the same movement with the other leg and keep going this way until
you're at the top of the stairs.
