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 video is for you! 1. Wide Stance Squats
The first exercise of this workout will help you to work your hamstrings and quads. On
top of that, it will strengthen your hip muscles, glutes, lower back, abs, and core muscles.
To do the exercise correctly, stand straight with your legs wider than shoulder-width apart.
Such a wide stance will work your hip muscles and glutes better than the usual shoulder-width
stance. Besides, it will take some pressure off of your knees.
As soon as you’re in the correct position, imagine that you’re going to sit down and
start to lower your butt. Your knees should point out, but at the same time, be in line
with your feet. Dip as low as you can and freeze in that position for several seconds.
After that, return to the initial standing position. Do 30 reps in total. 2. 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. 3. 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. Butterfly Stretches
If you thought that stretching couldn’t help you to get a thigh gap, think again! Butterfly
stretches not only open up your thigh and hip muscles and improve flexibility, but also
loosen and lengthen the inner thigh muscles. Sit on your training mat or just on the floor
with your back straight. Bend your knees and place the soles of your feet together so that
the whole construction resembles a butterfly. Move your heels as close to your groin as
possible and start to flap your thighs up and down. Count to ten, stop moving your thighs,
and bend your head toward your feet. If you feel a slight stretch in your thighs, you’re
doing everything correctly! Repeat this exercise 5 times but be careful
not to apply to much pressure on your muscles. Otherwise, you may harm yourself. 5. 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. 6. 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. 7. Scissor Kicks
Scissor kicks not only shape and tone your thighs but also do wonders for your abs! Lie
down on your back with your palms flat on the floor and your legs stretched out. Then
raise your legs off the floor. Your right leg needs to be a bit higher in the air than
your left one. There should be a 45-degree angle between them.
Start switching your legs in the air as if they’re a pair of scissors cutting paper.
The more pointed your toes are, the better you’ll work your thighs. Do 2 sets 30 reps
each. 8. 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. 9. Stability Ball Squeeze
To do this exercise, you’ll need an exercise or a Swiss ball. The ball shouldn’t be too
heavy; otherwise, you won’t be able to use it. The stability ball squeeze is an effective
exercise that targets your thighs directly. On top of that, if you do this exercise while
lying down, it works your abs, glutes, and core muscles.
If you’re a beginner, you can do this exercise in a sitting position. Otherwise, you can
lie down on your back, although your position will still resemble some reversed way of sitting.
Anyway, if you’re sitting, make sure that your heels stay on the floor, and your feet
are parallel to the floor. Position the ball between your thighs and
squeeze your legs as closely together as possible. Stay this way for a minute or so, then relax.
Do as many reps as you can. 10. Chair Squats
For this exercise, you can actually use a chair or pretend that there is an invisible
chair behind your back. Whatever you choose, chair squats will make your lower body stronger.
Stand straight with your feet hip-width apart. Your weight should be centered on your heels;
then your abs will automatically draw in and up. Move your lower body down as if you’re
going to sit on a chair. Freeze at the lowest point and stay there for several seconds.
Then return to the initial position. Repeat this movement 10 to 15 times and do 3 sets
of chair squats. As you see, usually this workout takes no
more than 10 to 15 minutes. Remember that if you don’t want your thighs to bulk up,
you should do these exercises in moderation and avoid eating a lot of protein before your
workout. Do you know any other exercises that help
to get that desirable thigh gap? If so, sound off down in the comments! If you learned something
new today, then give this video a like, share it with a friend, and here are some more cool
videos to check out from the Bright Side of life!