How to Get a Thigh Gap


If you’re anything like me, you’ve probably wondered what it would be like to have slim thighs with an actual gap in between them when standing with legs together.

I used to only see thigh gaps on models in magazines and wished I could look like that! For a long time, I had no idea how to actually make a thigh gap happen for my body type.

Through a lot of trial and error over the years, I finally figured out how to achieve a thigh gap in a sustainable, healthy way. I’m so excited to share my story and tips with you all! This is what worked for me – your journey may look a little different but hopefully you’ll find some useful nuggets here.

Let’s dive in!


My Long and Winding Road to a Thigh Gap

I first became obsessed with the idea of a thigh gap when I was about 17. At the time, thigh gaps were plastered all over social media and it seemed like the ultimate symbol of being skinny and attractive.

Of course, being a self-conscious teenager, I was desperate to achieve this look. So I tried some really unhealthy methods like crash dieting, over-exercising, and even attempting dangerous thigh gap “detox teas” (yikes, don’t do this!)

But because these methods were so unsustainable, I’d always end up gaining the weight back and then some. Not to mention I was absolutely miserable living off 500 calories a day and spending hours at the gym every day.

It took me until my early 20’s to realize that extreme dieting was not ever going to give me the long-term results I wanted. I still wanted to achieve a thigh gap but I knew I needed to find a healthier way.

So I started researching sustainable weight loss methods and revamping my diet and exercise routine. I focused on eating whole, nourishing foods like veggies, fruits, lean protein and healthy fats. I still allowed the occasional treat in moderation. I also incorporated a mix of cardio, strength training and flexibility exercises throughout the week.


Woman eating vegetables to lose her extra fat

I’ll be honest – the healthy route took a lot more patience and consistency than extreme dieting. Some weeks the scale wouldn’t budge and it was frustrating. But I tried to focus on how much better I felt with my new lifestyle. I had so much more energy and mental clarity. My skin looked healthier, I was sleeping better, and my workouts improved dramatically.

After about 15 months of sticking to my new healthy routine, I finally started noticing a gap between my thighs! It was such an amazing feeling – like realizing I CAN make healthy changes in my body if I’m consistent.

Now 6 years later, I’ve managed to maintain my thigh gap because it’s the result of overall healthy habits, not some fad diet. I definitely still have off days where I delay and don’t make it to the gym. But for the most part, healthy living is just my norm now.

I’m so glad I learned how to achieve a thigh gap in a sustainable way. Now I want to share everything I learned with you all so you can feel as amazing as I do!



What Exactly Is a Thigh Gap Anyway?

In case you’re wondering what a thigh gap technically is, it’s simply the space between your thighs when you stand upright with legs together.

Some people naturally have more space between their thighs based on their bone structure and where they carry fat. But with diet and exercise, you can reduce fat on the inner thighs to create a gap.

Here are some of the factors that determine whether someone can achieve a noticeable thigh gap:

  • Your hip width – Wider set hips create more space between the thighs making a gap more achievable. Narrow hips leave less space.
  • Your natural fat distribution – Carrying more fat on the outer thighs versus the inner thighs leads to a gap more easily. Genetics play a role in where your body deposits fat.
  • Your muscle mass – More muscle mass on the thighs makes a gap harder to achieve. But you can develop toned, strong thighs while still losing inner thigh fat. It’s a delicate balance!
  • Your body fat percentage – Higher body fat leads to thicker thighs all over. So lowering your overall body fat through calorie deficit and cardio will help reveal a thigh gap.

The takeaway is that regardless of your natural body type, you can achieve a thigh gap through diet, exercise and consistency over time. But depending on your bone structure and genetics, it may take more or less effort than the next gal.

Be patient and keep at it!

The Healthy Way I Finally Achieved My Thigh Gap

Alright, let’s talk specifics! After tons of experimentation, I found a healthy thigh gap routine that worked for me and I want to share all the nitty gritty details with you.

Let’s go through diet, exercise, lifestyle changes, and more. Try incorporating some of these tips and tweak them to fit your own body’s needs:


Diet Changes

Making sure my diet was on point was crucial for fat loss while still getting proper nutrition. Here are the key changes I made:

  • Focusing on lean proteins – I ate tons of chicken breast, salmon, Greek yogurt, eggs whites, and protein shakes. Getting enough protein prevents muscle loss while losing fat.
  • Loading up on veggies and fruit – I aimed for 5-7 servings per day minimum to get all those nutrients for fat burning and skin glow!
  • Choosing whole grains – Brown rice, quinoa, oats and 100% whole wheat bread and pasta keep me fuller longer.
  • Healthy fats in moderation – Avocado, olive oil, nuts and seeds satisfy hunger and cravings. Just stick to recommended serving sizes.
  • Cutting way down on sugar and empty carbs – No more donuts, soda, candy, pastries etc. These spike blood sugar and promote fat storage.
  • Staying in a calorie deficit – I used a TDEE calculator online to find my maintenance calories, then subtracted 300-500 calories per day to lose weight sustainably.
  • Tracking calories – For a while I tracked everything I ate in MyFitnessPal to stay accountable. Now I have a good sense of portions and calorie counts.


My New Exercise Routine

Along with diet, I optimized my workouts to burn maximum calories while toning everything up. Here’s what worked:


Woman running at the gym to lose legs fat

  • Cardio 4-5 days per week – I mix up walking, jogging, cycling, and elliptical. 30-45 mins per session keeps my heart rate up!
  • Lower body strength training 2-3 days per week – I do squats, lunges, leg press, and more to tone up the booty and thighs.
  • Yoga 1-2 times per week – This improves flexibility and slimness while allowing my muscles to recover between intense workouts.
  • Daily stretching – I always make sure to stretch my hips, hamstrings, quads, IT bands etc. to stay limber.
  • Variety – I swap out new exercises regularly so my body doesn’t plateau. Kettlebells, barre, and kickboxing keep things interesting!

The key for me was exercising most days of the week in some form, but listening to my body to take rest days whenever needed. Pushing through exhaustion is counterproductive.



Lifestyle Tweaks

A few small daily tweaks to my lifestyle also helped optimize my thigh gap results:

  • Drinking tons of water – Hydration is so critical for fat loss. I carry a water bottle everywhere!
  • Managing stress – I practice breathing exercises, meditation, yoga etc. to lower my cortisol levels so I can burn fat efficiently.
  • Prioritizing sleep – Getting 7-9 hours per night helps control hunger hormones and gives me energy to workout.
  • More steps – I take the stairs, walk to run errands, and pace while on the phone to increase my daily movement. It all adds up!


Tracking My Progress

To stay motivated, I made sure to monitor my progress throughout my thigh gap journey:

  • Monthly progress pics – Seeing visual changes in the mirror kept me fired up! I could see my hard work paying off.
  • Measurements – I took thigh, waist, and hip measurements once per month. The numbers motivated me through plateaus when the scale wasn’t moving.
  • Checking in on my goals – I have short and long term thigh gap goals. Evaluating if I’m on track or need to change course has been crucial.
  • Celebrating non-scale victories too – When I noticed my cellulite decreasing, fit into a smaller pant size, or lifted heavier weights – any progress deserved a woohoo!


My Advice to You on Your Thigh Gap Quest

I hope sharing exactly what worked for me gives you a game plan for creating your own thigh gap!! But here are a few final tips I want to make sure to emphasize:

  1. Be PATIENT! Thigh gap results may take months. Stick with your new healthy habits and trust the process.
  2. Do it the HEALTHY way – nourish your body and make sustainable changes for the long term.
  3. Make it about more than just a THIGH GAP – this is an opportunity to improve your health, feel confident, and love your body at any size along the way.
  4. Adjust along the way – What works for your bestie might not work the same for you. Tweak your diet and fitness plan based on your unique body needs.
  5. Enlist support – Having someone cheer you on and keep you accountable makes the journey so much more doable and fun!

Let me know if you have ANY questions at all! I’m happy to offer more guidance and encouragement as you work toward your thigh gap goals. I can’t wait for you to feel as wonderful as I do now! You’ve totally got this.



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