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How To Get A Thigh Gap: Decoding The Thigh Gap Trend


Last Updated on November 26, 2021 by Femniqe

If you haven’t heard about thigh gaps then you might have not been following social media which is completely fine.

Not everyone has the time to spend hours on it every day.

On the other hand, you might be reading a post because you’re looking to get a thigh gap which is also fine because in this guide we are going to decode the thigh gap phenomenon.

This topic has taken over many Instagram, Twitter, Blogs and has even sparked some every interesting and funny memes.

The trend started in 2013 and is still a very hot topic across the web in 2022.

Even though many people are speculating that the thigh gap trend will be overtaken by its newest competitors the Thigh Brows and Bikini Bridges but for right now thigh gap is the reigning champion.

So let’s dive into it…

What is a thigh gap?

It’s actually a space that exists between the inner thighs of some women when they are standing vertically upright with their knees touching each other.

Here is an illustration below:

thigh gap - diagram showing the gap

It is considered as one of the most sought after feminine looks by teenage girls and even some adult women. It’s mostly seen as a symbol of feminine fragility and beauty.

However, it has led to some very disturbing attempts by women who are in the pursuit of thigh gap.

You want to know if you have one?

Just go and stand straight in front your mirror and ensure your back is up right.

You must also make sure your knees are touching each other. If you somehow see a space between your inner thighs, then congratulations you have a thigh gap.

You are one of the few women who naturally have a thigh gap but the sad part is that some women are risking their health in order to achieve this look.

How did the thigh gap trend got started

Ever heard of Cara Delevingne? She is a very popular supermodel in the social media realm and has a strong following.


When she stepped out on the catwalk runway, she became one of the top “thigh gap” icons, therefore sparking a trend that it still growing.

One other celebrity that has that iconic status as a thigh gap idol is Eleanor Calder, former girlfriend of One Direction member Louis Tomlinson. Let’s be clear, they aren’t being blamed here as they are just some of the very few women who naturally have a thigh gap.

It’s just that a snowball effect has created many Instagram and Twitter profiles dedicated to them.

Many women have been literally starving themselves in order to achieve that space between their legs but they don’t seem to realize that will only cause their health to deteriorate slowly. The thing is, there is a right and wrong way to approach this body goal.

You must know one fact: there is no special health benefit from having a thigh gap as it doesn’t make you stronger, it doesn’t give you stronger heartbeat, it doesn’t make you run faster.

And most of all it doesn’t make you healthy overall. Therefore, getting a thigh gap should not be your ultimate fitness goal.

Instead of focusing on a thigh gap, you should focus on toning your thighs which will in turn give your lower body the sexiest look you can possibly get.

First you need to understand your body type

There are 3 main body types that are scientifically documented. When we say body type, we are actually referring to the flesh on your bones.

body type - Photo Courtesy of TheSkinnyMe
  • Ectomorphs – For this body type, these are persons who are naturally thin and have a harder time gaining muscle mass or fat. Women who fall into this category are the ones who have a higher chance of having a thigh gap. These types are just a very small percentage of the population.
  • Mesomorphs – These persons normally have a larger bone structure, wide clavicles, thinner joints, long and round muscled bellies. They normally find it quite easy to gain and lose weight voluntarily as they have  a more athletic built.
  • Endomorphs – This type is normally soft and solid. The thing with Endomorphs is that they gain fat very easily as they are normally shorter in build with thick legs and arms. Their muscles are very strong, especially the lower body.

So in other words, Ectomorphs are the ones that have the higher chance of having a thigh gap, while on the other hand Mesomorphs and Endomorphs have a lower chance because they have more muscle and fat around their thigh bones.

What if I get rid of excess thigh fat?

Well it might work but there is another aspect you should take into consideration.

Your Pelvic Structure

pelvic typ

The reality is that thigh gaps are mainly determined by the build and structure of your pelvis. So basically, the more outwards it faces, the bigger the gap so your thighs would be farther apart.

The inner thigh gap is normally common on very lean women, but it also depends on the width of your hips in comparison to the length of your particular femoral head. The point is, there isn’t much you can do to alter

your bone structure when it comes to how far your thighs are from each other. On the other hand, the more inward it faces, the closer your thighs will be together.

Fun fact: The gap is one of the factors that determines the tightness of the Vaginal muscles. The bigger the thigh gap, the more loose the vaginal muscles tend to be. However, the smaller the gap, the tighter the vaginal muscles.

Another thing is that you cannot change your bone structure quite easy as it would be extremely painful.

Hint – Child birth!

The point is, don’t make it your life’s goal to get a thigh gap because everyone has various body types, therefore some will have and some won’t. Either way you should never try to change your bone structure. In fact, you shouldn’t try to alter it all or your old age days will be filled with pain.

But everyone has their particular body goals so therefore if you’re determined to get a thigh gap then there is a right way to pursue it.

The way to approach it


  1. A thigh gap is not for everyone

A thigh gap that is as wide as a supermodel is not really normal. You might try to lose some fat around your thigh area but it doesn’t matter how hard you try you won’t end with a thigh gap like Cara Delevingne.

That is just the reality. Even though some women might starve themselves to lose fat from their thigh they might see a small thigh gap but not a natural looking one. Sometimes you can beat genetics but that’s in certain situations.

For example a person who comes from a line of family that have the tendency of being overweight, that person can keep off excessive fat by proper diet and an effective workout regime. But with thigh gaps it’s a complete different story.

Most women have hips that are too close together for a large gap to be there even when they just have small amounts of fat around the thigh area.

But not all hope is lost. If you have wide hips you could be one of the few women that can get a thigh gap by doing certain inner thigh workouts.

  1. Don’t expect it overnight

So even though you might have wider hips that doesn’t mean that you can to get a thigh gap in a day or a week. This isn’t something you can rush even under best inner thigh exercises and diet, you just have to be consistent and patient.

Any physical results takes anywhere from 4-5 weeks to really start showing something. Again this all depends on your genetics, so don’t try to get a thigh gap in a day by skipping meals or or by doing some extreme cardio workout regime. You will only damage your health. Just keep doing the right thigh gap exercises that we will show you how to do.

  1. Don’t make it your life’s mission

If you have ever been on Instagram or Tumblr you will see that many young women have made this their ultimate fitness goal. They think that if they don’t have a thigh gap then they are lesser of a beautiful woman. It has reached the point where it negatively affect their health and social relationships.

We understand that you might want to try the newest “thing” that is taking over the fitness world but starving yourself to death by doing some extreme fasting will only bring you negative results.

So please, don’t dwell or dream on it too much, and don’t judge yourself because you don’t have it.

  1. Get some help, if it’s getting out of control.

So if somehow you think that your pursuit of a thigh gap is getting bad, to the point were you are losing too much weight and your skeletal structure is obvious then you need to consult with a doctor for help.


Because Anorexia, bulimia and various other eating disorders must not be taken lightly as they will have some very serious impacts on your overall health. This is very critical for teenagers, as your body is still developing and needs proper nutrition for healthy body growth.

Is the thigh gap challenge going too far?

If keep skipping meals, afraid of gaining the slightest amount of weight and your self-worth is mainly dependent on your body weight then yes, you have taken it too far. You will need to get some medical help or talk to someone who cares about your well-being.

When you understand that some women will never get a thigh gap as a result of their genetics, it becomes easier for you to accept.

So if your hips are wide, then you more likely to get a thigh gap. However, if you’re apart of the large percent of women who don’t have wide hips, no matter how hard you exercise or do some strict diet regime a thigh gap is just a dream.

Sorry, that’s just the cold hard truth, BUT….

If you do the right thigh gap exercises, it can give you well-toned sexy thighs but it will not change your bone structure, because that’s how you were designed by genetics.

We understand that some persons have a strong level of will and determination so even if they have small wide set hips they will still try to achieve it.

If you decide to get a thigh gap, wide hips or not, make sure you approach it the right way by using a combination of proper dieting and inner thigh exercises. You can try to lose the excess amount of fat by proper thigh workouts until you have reached your doctor’s recommend BMI [Body Mass Index].

If after losing the excessive fat from around your thighs and you still haven’t gotten the gap, then it might not be possible for you achieve due to your bone structure.

You might be tempted to lose more weight but if you go below your recommended BMI, you are putting your health at risk. You might have heard of spot training where you can target specific areas of your body  with certain workout but even with that in your arsenal you won’t be able to change your bone structure.

Dietary changes that helps to lose thigh fat


Even though there isn’t a workout that can really give you a thigh gap there some thigh workouts that can help you lose excessive fat from your inner thighs. Your inner thighs can be toned by doing specific thigh workouts and some dietary changes that normally targets full body weight loss.

Before we move on to the workouts you we need to clear up the air about dietary changes.

  1. Make sure you drink water before your meals

In any fat loss journey water is vital part of the process. Sadly, it’s one of the most overlooked resource when trying to lose weight. If your body becomes dehydrated it will slow down the metabolism and therefore send signals to your brain that will be mistaken for hunger. Before you eat, drinking a glass of water will help to curb your appetite and prevent you from overeating as you don’t want to consume excess calories.

  1. Day should start with Protein

Your breakfast must contain a good source of protein whether it is milk, lentils, meat or eggs. When you wake up, your body was just doing hours without fuel for the muscle. One of the reason why protein is vital for fat loss is because it boosts your energy and makes you feel full for a longer time. Also it builds lean thigh muscle and stops excess carbs from being stored as fat.

  1. Slow it down when eating

20 minutes is the typical time it takes for your brain to realize that your stomach is sufficiently full. So therefore if you slow down your eating pace then it will keep you from eating too much. Ensure you take smaller bites and properly chew your food. Set the food down for a little water now and then. Also sit at the table, it helps to keep you from diving in too much.

  1. Vegetables and salad should be the main champions of your plate

Did you know that vegetables actually keeps your stomach filled without packing excess calorie? A proper size salad normally takes longer to eat, and it gives your body those super nutrients like minerals and vitamins.

  1. The big elephant in the room – excessive SUGAR!

When it comes to good fitness and body goals, sugar is one of the biggest culprits. The thing about sugar is it is so subtle and sneaky you hardly notice it when drinking those sweet drinks or eating some so-called healthy snack. In this case, you want to lose fat from your thighs and if you really want to see good results you have to make sure you’re not consuming too much sugar.

Simple but effective tip: Always read the labels to see sugar content, at least you will know the amount you will be consuming so you can gauge the amount you take in.

  1. Before exercise drink green tea.

Green tea strikes the perfect balance of vital antioxidants and caffeine to provide energy for you inner thigh exercises. It’s proven to boost metabolism and focus throughout your workout and the rest of the day. Studies have shown that drinking green tea before a workout session helps to melt more fat percentage than those which didn’t consume any green tea. So make sure to pick a pack from your local foods store.

  1. Reduce bad habits.

It happens to every human where we try to cut off a certain habit but struggle sometimes to do so and one main struggle is cutting off unhealthy eating habits. You don’t have to pressure yourself to make big transitions, just take day at a time to cut out unhealthy snacks. So instead of eating a bag of salty potato chips try to eat some carrots or apples instead.

To cut unhealthy fats, consume nuts, seeds and avocado instead. The idea is to take your time during the transition to completely erase unhealthy foods from your daily diet.

  1. Smaller plate, smaller portions

Yes, it’s true! The size of your plate is linked to any weight loss efforts according to studies. The smaller the plate, it helps your will power to keep you from filling your plate to the brink. However, while you’re going for a smaller plate go for a bigger cup of water.

  1. Use your legs more

They burn the most calories and are the strongest muscles in your body so therefore make sure you put them to use. Through the day, look for opportunities where you can walk instead of driving, take the steps instead of an elevator, park your car far from the store and walk and stand up periodically when sitting at work for long periods.


Remember the aim of these workouts is to focus on the inner thighs, however they will use other bigger leg muscles during the process that will benefit other areas of your body.

Before you actually start these inner thigh exercises make sure you do a 5 mins warm-up. 3 to 4 times a week is sufficient for these workouts. You don’t have to do every single workout listed below, just pick any 4 of these moves that you’re comfortable doing.

Okay let’s get started!

  1. Scissor kicks

This workout is normally considered a move for well-shaped abs but many people don’t realize this move is one of the best kept secrets for inner thighs. Your core muscle and thigh muscles are worked by the movement of your legs in various directions.

  1. Make sure to lie on your back, with your arms by your side.
  2. Raise both legs together off the ground together.
  3. Move them in opposite direction, without touching the ground.
  4. Do 25 reps, 2 sets.
  1. Side Squat with Band

Resistance bands are very cheap and are normally used for butt, thigh or just full body workout. The good thing is that they offer various levels of resistance so you’re able to challenge the thigh muscles more. This move will work the inner and outer thighs, butt and hips.

  1. Make sure you’re standing shoulder width apart with the band around your lower legs.
  2. Lift the left leg and step to the left while pressing against the band resistance.
  3. When the left leg reaches the ground, do a deep squat by bending your knees.
  4. Then stand up again, shoulder width apart, and then do the right leg.
  5. Do 15 reps, 3 sets
  1. Band Side Leg Raise

This might be a small move but it really works your inner thigh muscles especially if you’re trying to lose excessive fat when pursing a thigh gap. You’re going to get a slight core workout as the abdominal muscles will be engaged to counter with the leg movements.

  1. Go and lie down on your left side on the floor.
  2. Put the mini-resistant band around your ankles.
  3. Rest the left arm, and use the right hand as a brace in front your chest.
  4. Gently lift your right leg as high as possible, without moving any other part of your body. Then return to the starting position.
  5. Do 25 reps, 2 sets.
  1. Goblet Squats

This power move works every single muscles in your lower body. This exercise you must include in your thigh workout routine when trying to get a thigh gap. So because you’re targeting the inner thighs mainly in this case, make sure you take a wider stance.

Note: this can be done with or without a dumbbell.

  1.  Take wide stance, legs apart.
  2. The dumbbell should be held vertically next your chest with both hands cupping the head of the dumbbell.
  3. Lower your body down as fast you can go by pushing the hips back and bending the knees.
  4. Pause for 1 second down there, then return to the starting position.
  1. Lateral Lunges

This side-to-side exercise targets your inner thighs and is also perfect for glutes and quad muscles too.

  1. Put your hands on your hips. Stand as tall as you can with your shoulders pulled back.
  2. Lift the left foot and take a huge step to your left as you push your hips backward and lowering your body.
  3. Pause for 1 second and push yourself back to the original starting position.
  4. Do 20 reps, 3 sets.
  1. Sumo Squats

This multitasking move targets your inner thighs, glutes, shoulders, quads and core. It is really powerful and effective.

  1. Stand with a wide stance.
  2. Hold a heavy dumbbell or kettlebell in your hands.
  3. Now bend your knees and lower yourself in a squat position as low as possible.
  4. Pause for 1 second, then push yourself back up to the starting position and repeat.
  5. Do 30 reps, 2 sets.

So you now have a plan to get rid of the excess fat from you inner thighs and diet changes you need to make. Implementing this system might help you to get a thigh gap but bear in mind this depend on your bone structure.

As we mentioned earlier, this will work more for women with a wider hip set because they are most likely Ectomorphs.

You might get a thigh gap after abiding by these dietary changes and doing the thigh gap workouts mentioned earlier. Here are some last tips for your thigh gap Challenge.

  • Remember you will restrict your calorie intake slightly to create a deficit therefore your body will burn excess fat stored  and then your inner thigh will start to shrink. You can aim for a 1000 calorie daily reduction for faster results. However, don’t starve yourself to death, that’s not necessary.
  • Make sure you increase your low-calorie meal frequency to ensure you’re feeling satisfied.  The reason for this is you don’t want to wait long periods between meals as that will cause you to dive into your food ravenously. You can have small meals upon waking and eat something small every 2-3 hours for the reminder of the day. Eat meals that have protein as that will keep you fuller for a longer time.
  • For any weight loss regime there are certain thing that need to be eliminate from your diet. Some are milk shakes, wine, sodas, flavored lattes and beer. These should be replaced by calorie-free beverages. The beverage that you can consume is water, so carry a bottle everywhere you go.

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