Have you ever looked at women who wear tiny shorts, see their legs perfectly slim and slender… and stared in envy, wishing it could be you? Ever walked down the street and hated the feeling of your thighs rubbing against each other, practically clapping together at you? Want to get slimmer, get rid of those dreaded “thunder thighs”, and have the lean, well defined, sexy legs you’ve always wanted? It’s something so many women want yet cannot figure out how to get.
People ask all the time, “How do I get a thigh gap?” The answer? You gotta want it enough.
If you want a thigh gap, you’re going to have to work for it. Fortunately, I’ve got a list for you here to work smart, not hard, and get the thigh gap you’ve always wanted.
Step 1: Count Your Calories
Getting a thigh gap means losing weight – which means knowing how many calories your body needs during the day and how many you should be eating to lose weight.
After all, you can’t lose weight if you don’t know what you’re eating, or how much you’re supposed to be eating!
Try an online calorie intake calculator to figure out how many calories you should be eating each day and go from there.
More: Try this super effective workout to tone your body
Step 2: Time To Cut Carbs
One of the best ways to slim down all the parts of your body (including your thighs) is to cut back on the number of carbs you eat. Try a diet that will cut out high carb foods (like bread) and replace the carbs you’re not eating with lots of protein from meat.
A great way to do it is whenever you crave a slice of bread, eat protein instead. The only carbs allowed on this diet should be the ones that come from vegetables.
When you stop eating carbs, your body all of a sudden has no carbs to burn for energy anymore – so where does it go to get its energy? That’s’ right, the fat that’s stored in your body. Cut carbs from your diet and your body will naturally start burning your fat instead.
Don’t cut carbs out of your diet completely – there are a few ways to do it. You can maintain some carb consumption by eating vegetables that have carbs in them, or you can designate one day per week as a cheat day when you’re allowed to eat all the carbs your heart desires. Either way, carbs aren’t terrible for you – but if you want to lose weight, cutting down on the amount you eat is a great idea.
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Step 3: Eat Lots Of Small Meals
If you want to lose a lot of weight, you’re going to need to have your metabolism working for you, rather than against you. The best way to keep your metabolism going strong is to switch your eating habits from 2-3 meals per day to many small meals spread out over the course of the day.
If you eat a lot of small meals over the course of the day (and remember to nibble, not gulp!) then your metabolism will keep burning calories even while you’re resting.
When you eat food, it’s broken down into sugar to give your body energy. That’s why your blood sugar levels go up after you eat, then go down a couple hours later. When you eat a huge meal, you provide more sugar than your body can use at once – and the excess is stored as fat.
So if you’re eating large meals, you’re making things much harder for yourself in two ways. First off, you get really hungry between meals, and your blood sugar plummets, signaling for your body to store extra fat. Second, you eat more food than your body needs when you do eat a big meal, and the excess gets turned into fat. You get messed up coming and going!
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That’s why small meals are such a good idea. You never have hardcore blood sugar lows, and you also get the right amount of energy over the day to keep you going.
Step 4: Know Your Body Type
If you want to know when your legs will start to slim to the point of getting a thigh gap – you should know that scientists have found that it takes a body fat percentage of about 18%. That’s not a hard and fast rule though – different women have different body types, and will get a thigh gap at different body fat percentages.
In fact, most of how you look will be determined by your body type. Are you a Mesomorph, Ectomorph, or Endomorph? Find out so that you can pick clothing that flatters your natural body type, as well as a workout and diet plan that works for your body type.
So what does that workout plan look like?
Step 5: Cardio, Cardio, Cardio!
If you want to slim down your thighs (and other parts of your body), cardio is a great way to do it. That’s because the high activity cardio will burn extra fat on your body, plus help to tone your leg muscles.
If you want the most effective exercise, try High Intensity Interval Training to get your body burning as many calories as possible.
Remember to take your body type into account. For instance, Mesomorphs already have muscular legs, so they don’t need to focus on growing their legs as much. In that case, they don’t need to do as much interval training and should do cardio that lasts a long time instead.
For which cardio exercise to do, pick ones that directly use your legs. Power walks, ellipticals, spinning classes, running, jumping rope, and aerobic exercises are all good options.
Step 6: Don’t Forget To Lift!
Cardio is super important, but like I’ve talked about before, you’re going to need to throw some lifting in there too if you want slim legs! Try using machines that train your thighs, like the thigh abductor.
You’ll see results in 6-10 weeks at the maximum and watch your thighs shrink as muscles tone and cellulite fades. Other great exercises you can do are lunges, step ups, and squats to get the thigh gap you wanted.
Other Things To Remember:
One key thing to remember is that for some people, no matter how good shape they get into, they’ll never be able to have a thigh gap. This is a person’s genetics speaking, because their hips are too close together to have a large thigh gap.
If you want a great trick to getting a better looking thigh gap without having to do all the work, you could try shapewear that slims your thighs. Try a good pair of tights with a control top.
How To Get A Thigh Gap
- Count your calories
- Time to cut carbs
- Eat lots of small meals
- Know your body type
- Cardio, cardio, cardio!
- Don’t forget to lift!
If you loved this article, then check out these other must-see related posts:
Confessions of a Once Proud Thigh Gap Owner
Scary statistic: 40 percent of women want a thigh gap to boost their confidence
I’m fit with no cellulite but I don’t have a thigh gap. Some shorts are annoying because of this and I understand why a thigh gap is desirable. If I never get one who cares, I’m still healthy and alive!! I believe it’s mainly to do with body type. If you’ve tried everything and haven’t seen the results don’t worry.
Finally a good article on how to get thigh gaps. Not those little “exercises” like Pilates (I am playing. I don’t like gatekeeping. I do it to make fun of gatekeepers, I like pilates). But I need more machine recommendations other than hopping on the treadmill. That’s what I suggest.
This was super helpful! Thank you.
This was supre helpful! Thank you very much!!
Lots of small meals? That is a horrible idea but suggestion. Intermittent fasting encourages autophagy which repairs the body’s cells.
Thigh gap will be the end of my in the gym. It is my current goal and it seems that I cannot get any control over it regardless of what weights I lift or muscle I work.
This one is simple. Tone your muscles!
Thigh gap is a pain in my butt that is for sure! NO matter what I do I cannot shape the top part of my legs.
I hate the thigh gap. I have been trying so hard to tone my upper legs to see if I can get it right. No luck so far :/
Thigh gap!? LOL. I am not going to worry about that quite as much I am going to worry about my belly fat :P
Keeping that metabolism going and the toning exercises coming are two very important parts of this. Eating many, small meals is a good tip!
I get annoyed with all the young ladies talking about this at the gym. I cannot wait to see what the next “fad” thing is going to be with things like this!
Lifting to tone those leg and glute muscles is huge for this type of body modification. Of course, your body type will play a small role.
I love seeing that gap on my body :) It makes me realize how toned my legs and butt is. Plus it is a real attention grabber for the guys in my yoga class.
Great tips! I personally hate all the thigh gap talk, but I understand that each inch of your body is something to pay attention to. Being able to target these parts is key to having a very healthy and lean lifestyle.
My thigh gap is small to begin with and it seems like it is harder for me to do something about it since I am a shorter person that is lean. Are there any tips for my body style?
I have a weird body type with a longer torso and shorter legs. So naturally, my legs are heavier looking and that does not do anything for my thigh gap. What do I do?
I love my thigh gap and how awesome my legs look! My b/f doesn’t mind it either!
I bet he does like it. That can be very sexy and a sign that you are very lean.
Thigh gap?!? What is next, the measurement between my ears? I cannot believe that people obsess over things like this or feel they are not good looking enough if they are not watching their thigh gap. Weird.
I have tried eating a bunch of small meals, you know to keep my metabolism going, but I am not seeing the results. What am I doing wrong?
Who knows? You might not be doing anything wrong, but that might just be the way your body is.
Thigh gap sucks and the worst thing about it is that I would not even care about it if it were not for a girlfriend of mine that pointed it out.
I was in the same boat as you. I had no idea what it was until a friend of mine made a comment about it. Now it is all that I think about .
Just like with any diet, knowing what your body type is would be the first thing. I can count calories without any issue, but I am not sure that I can get rid of carbs.
It might not seem easy to ditch carbs, but you really have no choice if you are serious about losing some weight and getting a thigh gap that is sexy!
Thigh gap? This is the first time I have heard of it referred to in this way. However, I would assume that you can really make a difference in that part of your body with the right amount of toning in your legs and glutes, right?
That is what I think. A little strategic toning and you are all set!
Not only does body type have something to do with it, some people are just made to build muscle in places that others are not. It also comes down to how much you use your legs.
Exactly. There are so many factors for something like this, but these are good tips to get you started in the right direction.
So weird that emphasis was put on this by people recently. Is this a new way to measure a person’s body?
I don’t think so, but that could be me aging myself. I don’t really like hearing anyone talk about it around me.
I think body type plays a role here that is larger than some think. Good list!
Probably the biggest factor for this is your body type. Sometimes lists like this are just not realistic for everyone.