20 Exercise To Help Tone Your Legs And Get Your Thigh Gap

It’s no secret that the inner thighs are one of the most difficult places to tone up. It also happens to be one of the places fat likes to hang out. In today’s day and age though when the thigh gap is a coveted feature, tone, strong and slender legs are something we all have to bust our asses for in the gym. Eating right, staying hydrated, being active, and sticking to a schedule are all key parts of making sure that your legs are in the best shape possible.

Not everyone is built to have a thigh gap but no matter whether or not you have one is always possible tone and slim down your legs. If you are looking for some specific exercises you can do next time you hit the gym to really target your inner thigh muscles, also known as your adductors, keep reading for some of the most popular workouts to really feel the burn and achieve those slender legs just like the models.


Butterfly Stretches

Don’t forget to stretch before working out! Sit down on the floor, with your back straight and upright. Bend your knees outward, and put the soles of your feet together. Draw your feet as close to your pelvis as you can without straining, and try to lower your thighs so they are parallel to the ground. Hold for five to 10 seconds.

Pile Squats

Stand with your legs wider than your shoulder width apart, toes flared outwards. Making sure to keep your back straight lower your core as far as you can while keeping your inner thighs and buutocks tight.   

Pilates Leg Lifts


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Lying on your side with your legs fully extended, lift your leg slowly as high as you can to really target your thigh muscles. When this becomes too easy you can add weights to up the burn.  

Bridge Raises

On your back plant your feet on the floor about hip width apart with legs bent. You can place something between your legs to make sure you don’t lose your form. Lift your hips until your back and hips form a straight line.

Inner Leg Lift

Lying on your side with your top leg bent and bottom leg extended straight out slowly lift your bottom leg as high as you can. Make sure to keep your feet flared out outward to really give your inner thigh that burn.

Lateral Lunge

Stand straight with your legs wide apart. Step to your right while squatting as low as possible towards your right your left leg straight. Repeat on the other side. You can add weight if this becomes too easy.


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Hamstring Curls

Lie on your back on your mat, arms by your side. Place the ball near your feet, and then place your heels on top of the ball. Raise your hips as high as you can. Once you’re stable, begin curling the feet and ball in toward your butt, then return to starting position, keeping the hips raised the entire time. You will feel this in your hamstrings.



Side-To-Side Walk With Resistance Band

Placing an elastic resistance band around your ankles. Begin by walking to the right with the widest step possible and repeat with four more steps to the right. Next, walk left four times. Repeat in a continuous, fluid movement.


Frog Bend

Lay on the floor with your back flat against the floor. Kick your feet up straight into the ceiling. Bend your knees but keep your heels together, and at the same time, your toes will separate each toe will begin to point outwards. Your legs will make a diamond shape. Bend down as far as you are comfortable and bring back up to your starting position.

Wall Sits


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Pretend there is a chair against the wall. Sit on that invisible chair with your back against the wall. Your thighs should be parallel with the floor. Hold as long as you can. Your legs will be burning… and that’s a great thing.

Toe Touches

You can perform toe touches while standing or sitting. Keep your legs straight and bend your upper body to touch your toes or as close as you can get to them. Hold for 30 seconds then release. Repeat each side.

Jumping Jacks

Cardio is important when trying to tone and lean down your legs. Jumping jacks probably benefits most people for the cardio effect it has, as it will help you burn more calories during your leg training session.

Scissor Legs

Lay down flat on your back and kick your feet up straight up. Open your legs up in a V shape and then bring your legs back together. When you bring your legs back together, cross them so they make an X shape. Then uncross them and pull them apart into a V shape.
Repeat this 20 times for 1 set.

Standing Inner Thigh Leg Raises


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Standing straight up and lift one leg sideways. Try to kick that leg out as far as you can. You want to try and get it level with the floor. Then bring your leg back down to a regular standing position. This is 1 rep. Perform 20 reps on one side and then do the same for the other leg.

Single Leg Romanian Deadlift

Hold a pair of dumbbells down at arm’s length with an overhand grip. Your feet should be shoulder-width apart. Hinge at the hips and allow your right leg to lift up off the ground until the leg is extended out behind you. Your torso should be nearly parallel to the floor. Contract your glutes and hamstrings to return to the starting position and repeat all reps on one side before working the other leg. Try to keep your body straight even as your balance is tested.

Sumo Kettlebell Deadlift

Take a wide stance as in the sumo squat with your toes turned slightly out. Place a kettlebell on the ground between your heels. Hinge at the hips and reach for the kettlebell. Drive your feet into the floor, pressing through your heels and pull the weight up with you until you’re standing straight again. Lower the weight back down and repeat without letting go of the handle between reps.


Standing Hip Adduction


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Rest your right hand on something sturdy like a chair, bar, or piece of gym equipment. Lift your left leg away from the body.  Sweep your left leg across your body and in front of your right leg. Move in a slow manner to avoid using momentum to move your leg rather than your actual muscles. Use a resistance band or ankle weights to add resistance and further improve the burn. Complete all reps on one leg before switching sides.

Goddess Pose (Utkata Konasana)

Start in a standing position with your feet about 3 feet apart and your arms up overhead. Turn your feet out about 45-degrees. Exhale and bend your knees to begin a wide squat. Keep your arms active, your shoulders back and down, and your knees back.

Cardio

While all the targeted exercises in the world are important cardio is one of the most important pieces to slimming down your thighs and your legs as a whole. Doing at least 20-30mins of cardio before every workout will really help the exercises be the most effective.

Fire Hydrant

Start by getting on your hands and knees. Keeping your knee at a right angle, lift your right leg sideways, so your thigh is parallel to the floor. Lower to the original position, and repeat on the left leg. Do 20 lifts on each side.

 


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