A thigh gap is the distance between the insides of the thighs that arises in some people when their feet touch while standing up. Many women consider this thigh gap worth striving for, but one should keep in mind that serious health problems can occur when trying to reach them through extreme dieting or over-training. If you want to try some of the strategies presented here, please do it responsibly and be careful. Your health always happens.
Part. 1 Learn what is realistic and be careful
Understand that a distance between the thighs for most people from the body is not possible. A thigh gap, as some supermodels have, is far from normal. Although some women – and even men – could well lose a bit of fat on their thighs, some of them will never get a gap between their thighs, even if they lose the extra pounds.
The genes and the physique play the most important role in whether you can reach a thigh gap or not. Most women simply have too narrow hips to reach this clearance, even if they have very little fat on their thighs. On the other hand, if you have wider hips, you may have a thigh gap, even though you maintain a healthy weight.
Set realistic expectations. Diets and exercise will not help you to a thigh gap overnight, but this is only achievable with a long-term change in lifestyle, there is no quick fix. You will see the first results after three to four weeks at the earliest. But as I said, some girls are genetically unable to get a thigh gap, no matter how thin they are. It is never a solution to starve or overdo a lot of sports.
Stay motivated by feeling how much better you “feel” with a healthy diet instead of just wanting to look better. It may not be what you initially wanted, but feeling comfortable in one’s own body is one of the most important things you can learn in life.
Do not fix yourself too much on the thigh gap. Some girls are obsessed with getting a thigh gap. They feel inferior if they do not have them. Sometimes it goes so far that these people forget other important things in life, such as their health or social relationships. Many teenage girls try to get a thigh gap as quickly as possible through extreme diets and develop eating disorders.    The prospect of a thigh gap should not determine your life. Your thighs say nothing about you. Do not let anyone tell you what to do.
Ask for help when you realize that your craving for a thigh gap is unhealthy. If you feel the only way to get a thigh gap is to starve and deprive your body of the nutrients it needs to be healthy, then seek help. Anorexia, bulimia and other eating disorders are a serious threat to your physical and mental health.
Especially at teenage age, having enough to eat can not be serious. It affects the development of the brain, the heart function and also the reproductive organs negatively.
Watch for signs that your eating habits are becoming a nuisance. Do you feel powerful when you skip meals? Are you lying about how much you eat? Are you mortally afraid to increase? Does your self-esteem depend mainly on your body weight? If you answer “yes” to any of these questions, then you should consult a doctor or speak with someone else who can help you.
Some girls will never get a thigh gap because of their genes. If you have wide hips, you are more likely to get a thigh gap.  If, like many girls, you have a narrow hip, you can not reach a thigh gap, even with diet and exercise. Nevertheless, sports and a healthy diet have an effect on your thighs and you can achieve positive effects.
If you decide to want a thigh gap, use a mix of healthy diet and exercise. Try gradually getting rid of obesity with a mix of well-balanced diet and exercise until you reach the physician-recommended BMI. If you still do not have a thigh gap, it will not be possible because of your genetic predisposition and physique.
Even with sports, it is not possible to target only one part of the body, such as your thighs. Targeted training, such as in the area of the thighs, causes bacon to be converted into muscle mass, but not only in the area you are aiming for. You can not tell your body to burn fat only in one place and not in others.
Part. 2 Keep diet healthy
Do not eat junk food. Instead of eating less, you should pay more attention to what you eat. Rely on healthy alternatives and do not give in to cravings for sweets. Think about banishing these things from your eating plan:
Trans fats: These refined fats help cause heart disease and high cholesterol. They are lavishly included in fast foods and snacks (eg French fries), fried food and margarine. If you are not sure, look at the nutritional table.
Sugar: Industrial processed sugar is a calorie bomb with no great nutritional value. Do not use artificial sugar substitutes, such as aspartame, sucralose or saccharin. Studies have shown that some of these sugar substitutes, which are also found in soft drinks, increase the risk of heart attack. Instead, you can use unsweetened applesauce to replace the sugar in recipes.
Eat more fiber. Dietary fiber is good for you, it will take a while to be digested and will fill your stomach so that you will not feel so hungry anymore. Try these sources:
Fruits and vegetables: Among the common varieties include celery, apples, spinach, cabbage, berries, carrots, pears, oranges and many others.
Whole Grain: Choose brown rather than white grains: bread made from wholegrain wheat, brown rice and wheat noodles.
Eat nuts and beans. Try it with black beans, almonds, pistachios, pecan nuts and lentils.
Add a few superfoods to your meal plan.  Some superfoods are said to demand more calories from the body for digestion than they contain. There are still no reliable studies on how they really help with weight loss. Still, you have nothing to lose by consuming it instead of other foods that have high calories.
Superfoods that might be worth adding to your meal plan include:
Apples, goji berries, blueberries and pomegranates
Eggs, lentils, almond paste, salmon and sardines
Oats, buckwheat and quinoa
Cabbage, chile, tarragon and avocado
Low-fat natural yoghurt and Parmesan
Do not eat too much. If you eat well and still have not reached your goal, look carefully for what you eat daily. Even small restrictions, such as trying to eat 200 calories less, can safely lead to gradual weight loss.
Write a food diary. You can keep it the old-fashioned way and look up the calories online or you can use an app like MyFitnessPal or Spark People. Whichever method you choose, try to stay consistent.
Find out your basal metabolic rate (BMR). He tells you how many calories you use during the day when resting. Your BMR is the amount of kilocalories that your body consumes in absolute rest, for example in bedridden people. Your total consumption (TDEE) is higher to figure it out, you multiply your BMR by your PAL (physical activity level), which is realistically between 1.2 (office job, low activity) and 1.9 (physically demanding lifestyle). Try reducing your diet by 200 or 300 calories below your TDEE to lose weight at a healthy level.
For more information, see “Calculating Daily Calorie Requirement”.
Looking forward. Do not be discouraged if you give in to temptation. This happens to everyone every now and then. Just concentrate on your healthy diet in the future.
Part. 3 Shape your thighs
Stretch in the butterfly position. Sit with your back upright on the floor. Angle your knees and bring your soles together. Pull your feet as close to your pelvis as possible without overstretching and try to lower your thighs so they are parallel to the floor. Hold this position for five to ten seconds.
You probably need to hold your feet for stretching with your hands. That’s fine.
Go ahead gently. You may have seen people doing this stretching by moving their knees up and down like butterfly wings, but that only causes injury. Instead, make sure to do your movements as slowly and precisely as possible.
Perform the butterfly stretch before you start training your thighs. The exercise relaxes and prevents muscle strain.
Do Pilates exercises. Lie on the left side of the body with your head resting on your left arm or supporting it with your left hand. Angle your right knee and lift it over your left leg so that your right shin touches the ground. Hold out your left leg while exhaling and lift it a few inches. When inhaling, you lower it a few inches. Perform this exercise in three sets of 10 repeats on each side.
Try to keep your trunk as straight and steady as possible while lifting your legs.
Work with slow movements. You will notice, the slower the movements are, the harder the work for the thighs.
If you have a back injury, consult your doctor before doing this exercise.
Perform press exercises with the inner thighs. You can do this exercise while sitting at your desk or practicing the more advanced version on the floor.
Press in a sitting position: Sit on the chair with your back straight and your abdominal muscles tight. Place a towel, pillow or other small object between your knees. Press it between your knees as tight as you can and hold the tension for a few seconds. Repeat the exercise 20 times.
Bridge Press: Lie on your back with your knees bent and place your feet hip-width apart on the floor. Place a pillow, towel, or other soft object between your knees. Raise your pelvis until you are in the bridge position (which is the case when your body forms a straight line from the back of your knees to your shoulders) and push the object between your knees as tight as you can. Repeat the exercise 20 times before dropping the pelvis again.
Do aerobics training. You should aim to do moderate to intense aerobics training for 30 minutes at least three times a week for 30 minutes. The exercises will not only keep you healthy and help you lose weight, but they will also get your legs in shape.
Jogging, running fast, climbing stairs, riding a bicycle and dancing will help you lose weight on your legs.
Find a sport that you enjoy and stay with it. If you enjoy the training, you will be more willing to train regularly.
Avoid exercises to build muscle mass. These include squats, hamstrings and calf jacks. Although these exercises are great for building and shaping muscles, they will not make your legs slimmer or help you reach the gap between your inner thighs.
You do not have to completely avoid these exercises, but you should not do them that often. Instead, put more emphasis on the cardio exercises that train your whole body.
Part. 4 Help with cosmetic tricks
Try body shaping clothes. If you still need your thigh gap tonight, try belly tights.
It works best with a good pair of tummy tights. Make sure any abdominal pants you buy are wide enough over your thigh.
Try anti-cellulite cream. These creams promise long-term use to fight cellulite successfully. Since thigh bacon is often associated with cellulite, these products may be of use to you.
Many of these creams contain caffeine. Caffeine stimulates blood circulation and may help in getting rid of cellulite.
Try a dry brush massage. You massage your thighs with a special brush to stimulate the blood circulation and can thus stimulate the burning of fat.
Use a special dry brush. These can be found in special cosmetics shops. Do not use an ordinary hairbrush.
Dry brushing helps to get rid of dead skin, improves blood flow and tightens the skin.
Use self-tanner. Even if you do not reach a thigh gap with self-tanner, you can make your thighs look slimmer by wearing a swimsuit or miniskirt.
Apply the self-tanner from top to bottom over the entire leg. Do not just wear it on your thighs, otherwise it will look unnatural.
Part. 5 In photos a thigh gap arise
You may be able to create a thigh gap on photos by repositioning your body. If you want an elegant thigh gap picture, then you do not necessarily starve or do sports for it. With this simple trick, you can achieve the look you are aiming for, and with much less effort.
Stand with outstretched legs. Make sure your thighs are tight.
Stretch your butt out a bit. Not too much, otherwise it will be too obvious what you plan to do. A little bit can help a lot.
Lean forward and turn the balls of your foot a little outwards.  Your ankles should be apart, but the tips of your toes should be together. Remember, too, that you are doing this discreetly, otherwise it will quickly look unnatural and implausible.
Take the picture. If the camera is tilted down, the better. The thigh gap should be done effortlessly. You can also use this pose to make your naturally existing thigh gap look bigger.
Part. 6 Understand hormonal changes
Wait until the end of puberty. A safe way to thigh gap, apart from the weight, is the natural widening of the hips. If you are not quite through puberty, it may be that your pelvis just is not wide enough. For most girls this development ends at 16 or 17, but for some girls it just takes two years longer.  . Try to be patient!
Do not start to starve. At puberty, your body experiences growth and change, and it requires a lot of nutrients and calories. By depriving your body of these, you hinder the natural development of your body.
Understand that puberty takes years, not just months. You may notice major changes over a summer, but the physical change from child to adult takes years. Do not be discouraged if your development takes longer than other girls you know.
Make sure when you should see a doctor. If you are 15 years old and have not yet started your menstruation, you may consider consulting a gynecologist. It could be that there are health problems that delay puberty.
If you have a serious suspicion that your hormones are out of balance, make an appointment with your gynecologist. A simple blood test can clarify if something is wrong and on that basis the doctor can prescribe you a suitable medication.
- Instead of just sitting on the couch and watching television, sit on the floor and do a few fitness exercises.
- Do not stop exercising and eating healthy just because you’ve reached your thigh gap.
- Achieving a thigh gap requires determination and hard work. Do not expect to reach them in a few days.
- Jogging is a good sport because it allows you to lose weight in all parts of the body at the same time.
- Find a sport that you enjoy, so you do not get bored. It should be something that you can hang on long enough to reach your goal.
- Look at your physique. Women with slender hips find it hard to get a thigh gap, even though they are very thin because their bones are too close together.
- Do not forget to value yourself as you are right now and also during the process.
- Ballet is great! Any form of dance, other than hip-hop, is well suited to getting lean legs.
- Jogging or any other form of cardio exercise can help you get lean legs and a thigh gap.
- Nourish you healthy. Start slowly with the change in your diet and after a
- few days treat yourself to a chocolate bar or whatever is your reward. Energy is important.
- If you suspect that you or someone you know is developing an eating disorder to get a thigh gap or otherwise lose weight, seek professional help.
- Do not concentrate obsessively on the thigh gap. While these may be considered “hot” and “trendy,” a big thigh gap is unnatural, and taking extreme measures just to achieve them can cause significant damage to your health. It’s not worth doing long-term damage to your body for a short-term trend.
- Find out about the consequences of unhealthy underweight. If your menstruation stops, you are in pain, or you often feel irritable or listless, then you should increase your calorie intake and talk to a doctor.
- Underweight can lead to serious damage to health.
- If you are not doing sports at the moment or have health problems, talk to a doctor before you start exercising.
- Some guys, if not many, actually do not find a thigh gap attractive.