How to develop the space between the thighs

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

If you have decided to create space between your thighs, you can make healthy choices and make lifestyle changes to accomplish this. While there is no need for the so-called "thigh gap" to stay in shape, this aesthetic peculiarity could make you feel more confident if it is a beauty factor for you. The key is to reach the goal in a healthy and realistic way.

Steps

Part 1 of 6: Having Realistic Expectations and Taking Precautions

Step 1. Keep in mind that, for most women, it is not physically possible to get a space between the thighs

The concave cavity at the height of the thighs, as seen in supermodels, is not at all normal. While many females - and males - manage to lose a certain amount of body fat, some of them will never see a large space in that spot even after shedding a lot of excess pounds.

Genetics and body structure play a vital role in the ability to thin the thighs. Simply put, most women have hips that are too narrow for a gap to form there, even with very little fat on their legs. However, in the case of wide hips, it is possible to achieve the "thigh gap" while maintaining an overall healthy body weight

Step 2. Have realistic expectations

Diet and exercise won't give you immediate results - you need to make lifestyle changes and keep them over time, quick fixes aren't enough. It may take up to 3-4 weeks to begin to see some progress. Again, genetics don't allow some women to develop space between their thighs, no matter how thin they are. Either way, it's unhealthy to persevere by skipping meals or working out to exhaustion.

In order not to lose motivation, instead of focusing only on appearance, observe to what extent a healthy diet makes you feel better. You may have more energy or you may notice that your clothes look better on you. Maybe that's not what you wanted, but learning to accept and love yourself is a skill that you will need to develop regardless of your physical constitution

Step 3. Don't let it become an obsession

The "thigh gap" has become the holy grail for some women. They have to develop it, otherwise they feel inadequate. In severe cases, they work so hard that they begin to lose sight of the fundamental aspects of life, such as health or the care of social relationships. A worrying number of adolescents and girls put in place not at all healthy dynamics to obtain this aesthetic peculiarity, fasting and developing eating disorders. So, don't let it destroy you. Your thighs reveal nothing about you. Don't let anyone or anything tell you what to do.

Step 4. Get help if you think the goal of slimmer thighs is becoming detrimental

If you dream of accentuating the hollow between your thighs, but the only way you believe you can achieve this is to deprive your body of all the nutrients it needs to stay healthy, don't hesitate to ask for help. Anorexia, bulimia and other eating disorders are detrimental to physical and mental well-being.

• Malnutrition can have serious health consequences especially during adolescence. It impairs brain development, heart function and even reproductive health.
• Look for signs that your eating habits may turn into a disorder. Do you feel powerful when you skip meals? Do you lie about how much you eat? Are you scared of getting fat? Your self-esteem depends mainly on how many kilos you weigh? If you answered yes to at least one of these questions, see your doctor or talk to someone who can help you without delay.

Step 5. Combine a healthy diet with exercise if you want to develop the space between your thighs

Try to shed the extra pounds by combining a proper diet with gymnastics until you reach the BMI recommended by your doctor. However, if no cavity forms, it is possible that your genes and bone structure will not allow you to obtain it.

Despite physical activity, it is not possible to slim only one point of the body, such as the thighs. This myth is called localized weight loss training. Targeted training, for example in the thigh area, works in a way that eliminates fat and tones the muscles, but also promotes weight loss in other places. You cannot force your body to burn fat in a particular area simply by exercising

Part 2 of 6: Follow a Healthy Diet

Step 1. Eliminate junk food

Instead of limiting your calorie intake, try eating healthy foods to energize your body (not just to satisfy your cravings). Consider removing the following items from your diet.

• Trans fats: promote heart disease and high cholesterol. They are present in fast food dishes, industrially produced snacks (such as chips), fried foods, fats used in pastry and margarine. Check the nutrition facts table if you are unsure of what you are eating.
• Sugar: Sugar used in food processing is high in calories and almost devoid of nutritional benefits. Do not use artificial sweeteners in drinks, such as sucrose, aspartame, or saccharin, as they have been shown to have dangerous side effects. For example, some sweeteners in diet drinks can increase the risk of heart attack. Replace them with unsweetened cooked applesauce when making a recipe.

Step 2. Increase your fiber intake

In addition to making you feel better, they take longer to digest, so you'll feel full for longer. Here are the food sources where you can find them.

• Fruits and vegetables: The most common options include celery, apples, spinach, kale, berries, carrots, pears and oranges (and many other vegetables!).
• Whole Grains: Avoid refined ones, but opt for bread, rice, tortillas, and whole wheat pasta.
• Eat nuts and beans. Try black beans, almonds, pistachios, pecans, and lentils.

Step 3. Include some superfoods in your diet

The so-called "superfoods" are foods that are low in calories and high in fiber. According to some people, they stimulate the body to burn more calories during digestion than regular foods. In reality, the effectiveness of superfoods is still being scrutinized by experts when it comes to weight loss, but they are generally healthy products, so you don't have much to lose by preferring them to other high-calorie alternatives.

• The "superfoods" you should consume include:

  • Apples, goji berries, blueberries and pomegranates;
  • Eggs, lentils, almond butter, salmon and sardines;
  • Oats, buckwheat pasta and quinoa;
  • Kale, chillies, tarragon and avocado;
  • Low-fat white yogurt and parmesan;
  • Olive oil.

  

  Step 4. Don't binge

  If you are eating a healthy diet but are not seeing any progress, consider what you consume each day. Even the smallest restrictions, such as taking in 200 fewer calories per day, can promote safe and gradual weight loss.

  • Keep a food diary. You can take a pen and paper to write down your calories (by checking them on the Internet) or use an application like MyFitnessPal. Whichever method you choose, try to be consistent.

  • Calculate your basal metabolic rate (BMR) to find out how many calories per day you consume at rest. It allows you to determine your daily calorie intake more accurately. While it is unhealthy to take in fewer calories than your BMR indicates, you can increase their intake by 1.2 times more than those indicated by your BMR. Try to cut 200-300 calories from your requirement. Make sure you count them accurately as it is the sweet spot in most diets. 3500 calories equals about 1/2 kg, so if you take 300 off, you should lose 500g every 11 days.

    For more information, read the article How to Calculate How Many Calories to Eat to Lose Weight

  • Forget past mistakes. If you fall into temptation, don't be discouraged! Everyone gets it wrong from time to time. Fix it right away by returning to your healthy diet.

  Part 3 of 6: Toning the Thighs

  

  Step 1. Stretch like a butterfly

  Sit on the floor, with your back straight. Flex your knees outward by bringing the soles of your feet together. Bring your feet as close to your hips as possible without straining and try to lower your thighs so that they are parallel to the floor. Stay in this position for 5-10 seconds.

  • You will likely need to hold your feet with your hands to perform this exercise. It's normal!
  • Be gentle. You may have seen someone perform this exercise by vigorously flapping their knees up and down like the wings of a butterfly, but you risk getting hurt. Instead, try to make slow, precise movements.
  • Stretch like this before starting to train your thighs - it will help them loosen up and prevent muscle tears.

  

  Step 2. Do the leg lifts as you do during pilates

  Lie on your left side, with your head resting on your arm or supported by your hand. Bend your right knee and place your foot in front of your left knee. Keep your left leg straight as you exhale and lift it a few inches while inhaling as you lower it. Do three sets of 10 reps on each side.

  • Try to keep your torso as straight and firm as possible as you raise your legs.
  • Move slowly. You will notice that the exercise will be more effective.
  • If you have back problems, consult your doctor before performing this exercise.

  

  Step 3. Work the inner thigh

  You can perform this exercise sitting at your desk or try the more complicated version on the floor.

  • Desk version. Sit in the chair, with your back straight and your abs contracted. Place a towel, pillow, or other relatively small object between your knees. Squeeze it and stay in this position for a few seconds. Do 20 repetitions.
  • Version on the floor: the bridge. Lie on your back, with your knees bent and feet flat on the floor, at the same distance as your hips. Place a pillow, towel, or other soft object between your knees. Raise your pelvis until you reach the bridge position (i.e. the line from the knees to the shoulders must be as straight as possible) and squeeze the object between the knees. Do 20 reps before lowering yourself back down.

  

  Step 4. Do aerobic exercise

  You should exercise moderately or vigorously for 30 minutes, at least 3 times a week. In this way, not only will you be able to keep yourself healthy, but in the long run you will also be able to slim and tone your legs.

  • Running, brisk walking, climbing stairs, cycling, swimming, and dancing are all useful exercises to slim your legs.
  • Find something fun and be consistent. If you enjoy exercising, you will be more likely to do it regularly.

  

  Step 5. Avoid exercises that tend to make your legs bigger

  They include squats, lunges, leg curls, and calf raises. They are ideal for gaining and toning muscle mass, but they do not slim down your legs, allowing you to have the much-needed space between your thighs.

  You don't have to avoid them entirely, just do them in moderation. Focus on cardiovascular activity so your whole body works

  Part 4 of 6: Slim Legs with Aesthetic and Cosmetic Stratagems

  

  Step 1. Put on modeling underwear

  If you want to slim down your thighs for a night out, then your best bet is to use a support body to shape your silhouette.

  Among the best options, consider a pair of tights with a control top bodice and a tight-fitting body. Make sure whatever you buy is long enough to cover your entire thigh

  

  Step 2. Try cellulite cream

  According to cosmetic and pharmaceutical companies, these products (creams and ointments) are able to eliminate unwanted cellulite if applied constantly. Since the fat that settles on the thighs tends to be cellulite, some creams can be helpful.

  Many of these treatments contain caffeine. Caffeine stimulates blood circulation and helps eliminate cellulite, so a special cream can help you reduce the fatty tissue accumulated on the thighs

  

  Step 3. Consider dry exfoliation

  It consists of passing a special brush on the thighs that stimulates the blood supply and accelerates fat loss.

  • Use one specially designed for this treatment. You can find it at a health and beauty store. Don't use that for your hair.
  • Dry exfoliation helps remove dead skin and theoretically improves circulation by firming the skin.

  

  Step 4. Use self-tanner to make your legs look toned

  Although it is not a product that develops the space between the thighs, you can use it when you need to expose your legs in a bathing suit or mini skirt to create the illusion of thinner thighs and more toned legs.

  Spray it along the lower limbs. You may be tempted to apply it only on the thighs to take advantage of the optical slimming effect of the tan, but a difference in shade between thighs and calves is usually unnatural, so you should apply it all over the leg

  Part 5 of 6: Reproduce the Space Between the Thighs in Photos

  

  Step 1. Keep in mind that when you take a picture, you can highlight the concave cavity of the thigh muscles by assuming the right pose

  If you are looking for an image that shows the "thigh gap", you don't necessarily have to starve and undergo a thousand hardships. With this simple trick you can get the silhouette you want with little effort.

  

  Step 2. Straighten your legs

  Imagine they are straight as straw and hard as a rock.

  

  Step 3. Lift your butt slightly

  Not too much, otherwise it will seem obvious. You just need to arch the lower back a little to get good results.

  

  Step 4. Lean forward with your heels apart

  Push your heels apart making sure to bring your toes together. Remember not to overdo it, or it won't feel natural or believable.

  

  Step 5. Take the photo

  Turning the camera down is better. You will be able to retract the space between the thighs without too much trouble and with minimal effort. Use this pose to enhance the "thigh gap" if you have it naturally.

  Part 6 of 6: Learn About Hormonal Swings

  

  Step 1. Wait for puberty

  To develop the "thigh gap", regardless of weight, you need to have wide hips. If you have not finished developing, it is possible that the pelvis has not definitively acquired its morphology. Most girls finish development around the age of 16-17, but in some cases the period of pubertal changes can continue until the end of adolescence. Try to be patient!

  • Do not starve. Puberty involves growth and numerous changes, so you will need a lot of nutrients and calories. If you deprive yourself of all this, you will stop physical development.
  • Know that puberty lasts for years, not months. You may develop suddenly over the course of a summer, but the transition from childhood to adulthood is not sudden. Don't be discouraged if yours is longer than the other girls.

  

  Step 2. Know when to see your doctor

  If you are 15 and not menstruating yet, consider seeing a gynecologist. You may be suffering from a developmental disorder.

  If you suspect a hormonal imbalance, make an appointment with a gynecologist or an endocrinologist who specializes in reproductive medicine. A simple blood test could tell you what's wrong, while your doctor will be able to prescribe the right medications

  Advice

  • Instead of sitting on the couch watching TV, get down on the floor and do some exercise!
  • As soon as you reach your goal, don't stop exercising and eat right.
  • To form the "thigh gap", you have to be determined and work hard. Don't expect it to develop within a few days. Eventually you will be more confident than you think.
  • Jogging is an excellent form of exercise to lose weight evenly.
  • Know your body. Women with narrow hips may have a harder time achieving this, even if they are very thin, because their leg bones are very close together.
  • Try to love yourself for who you are and also throughout the muscle toning process.
  • Classical dance is perfect! All types of dancing, except hip hop, allow you to slim down your legs.
  • If you're having trouble, eat right. Start slowly, and to reward yourself, treat yourself to a chocolate bar or whatever once every couple of days. Energies are important.
  • Attempting to develop the space between the thighs is only understandable if you don't overdo it and trigger the symptoms of anorexia. If you want, just try training. Don't make it a priority and don't get obsessed.
  • Don't eat wrong. You know yourself well, and if you don't feel comfortable achieving this, don't blame yourself. It's just a fashion!

  Warnings

  • Don't fall into the "thigh gap" obsession. This physical peculiarity has become synonymous with "sensuality" or has turned into a real "aesthetic trend". However, if the cavity is excessive, it is not natural and taking extreme measures in an attempt to accentuate it can be harmful to health. It is not worth following a temporary fashion with the risk of causing permanent damage to the organism.
  • If you suspect that all efforts to gain space between your thighs or to lose weight and fat have resulted in you or someone else developing an eating disorder, see a mental health professional.
  • Know the symptoms of losing weight incorrectly. If you have amenorrhea, are always in pain and discomfort or start to feel irritable or lethargic, increase your calorie consumption and consult your doctor. Being underweight and undernutrition can lead to serious health problems.
  • If you are currently not exercising or have a medical condition, consult your doctor before starting a new exercise regimen.