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What are your fitness goals? Do you want to lose weight? Tighten and tone your body?

I know for many women, one of the things they’d love to do is ton their legs and get a thigh gap.

The coveted thigh gap is well known to women, and, is highly desired to show a level of fitness that they have achieved. Believe me when I tell you, yoga pants season is the greatest time to show them off.

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But, you know what’s next? It is the season for bikinis, yes, but how can you prepare for it?

You’re either busy with work, or it becomes a hassle to drive to the gym every day to even put the time in.

So, how can you possibly achieve the level of fitness you want, to get a thigh gap?

What if I told you that by being consistent, and dedicated, you could achieve it by doing four simple moves AND in your own home? Let me show you how.

4 Inner Thigh Exercises to Get a Thigh Gap

Wide Leg Stance Squats

The first move you will want to begin with is called the wide stance squats.

This move will give you a full leg workout but it predominantly forces stress on your inner thighs.

By stressing your leg muscles, you are forcing them to grow stronger and by strengthening your muscles you will become more toned and inevitably slimmer in the inner thigh.

For beginners, it is recommended to begin with no weight.

The move works like this:

  • Get into your stance by spreading your legs until they are wider than your shoulders
  • Point your toes outward
  • Now, begin to squat down, slowly, keeping your knees lined up with your toes
  • Go down until your legs are parallel to the floor and explode back up.
  • Repeat this motion for 20 – 30 reps

Note: If your knees are past your toes, you could add stress to your knees, which we don’t want.

It is recommended to do high reps or until muscle failure.

This is a simple, yet, effective move.

One of the reasons I like it so much is because you can also tone one other showcase muscle, that is your glutes.

But don’t stop there, the objective is to tone and slim your inner thigh.

Make it harder by getting into an even wider stance and pointing your toes out even further; do this and you will continue increasing the intensity of the motion, creating an even toner look.

You will then want to add weight when you become stronger. The stronger you are the toner you become, and the closer you are to getting a thigh gap.

But, it is important to know your limits when adding weight, you will want to gradually increase to a level that is safe, for you, so you don’t cause any injuries.

Dumbbell Wide Leg Stance

Now don’t go anywhere, things are just starting to heat up!

The second move you can do in your home that will focus on the inner thigh is the dumbbell wide leg stance.

You’re probably wondering, “why are we doing wide legged moves?”, I have an answer for you.

The key to really targeting your inner thighs is doing wide stance moves, which will result in toned inner thighs causing a thigh gap.

You may hate it now, but you will thank me in the near future, I promise. Now, how do we do a dumbbell wide leg stanced move? It works like this:

  • Grab your dumbbell of choice, a weight that you can successfully reach 25-30 reps with, and hold it in front of you, by either end, and hold that end to your chest
  • Next, similar to the wide stance squat, spread your legs until they are wider than your shoulders and point your toes outward
  • Lastly, in a slow, controlled motion, squat down until your thighs are parallel with the floor

If you want to make it even harder, go down as deep as you can and explode up.

Reverse Lunges

How are you doing so far?

Are you still with me?

Our next move is called the reverse lunge.

I know, lunges, you would rather do anything else right?

Lunges are personally one of my favorite moves, there are so many benefits that come with doing them, like toned glutes, improved balance, stronger, sexier legs and an amazing thigh gap.

Let’s take a look at how we can do this:

  • Stand in an upright position
  • Using one leg, step back and bend your front knee until your thigh is parallel with the floor, be sure to keep your knee behind your toes
  • Alternate legs and repeat for 20-30 reps

Easy right?

When doing reverse lunges, it is important to explode up using the heel of your front foot, this will force your hamstrings and inner thighs to work even harder.

Over time you will get stronger and your balance will improve.

By that point, you should be adding weight when you lunge to continue to overload your leg muscles, shaping them to achieve our goal here, which is to get a thigh gap.

Sideways Lying Down Leg Raise

You’ve made it this far! Don’t give up now!

We are just going to relax here for a little bit. No more squats, no lunges, just relax and lay on your side on the floor, but there is a catch.

While you are on the floor you will be performing the sideways lying down leg raise. This move was put together to specifically target your inner thighs.

Without any hesitation, let’s learn how we can do this:

  • With an ankle weight or no weight at all, ly flat on your side
  • Next, pull your top leg up and place your foot near your stomach, as if you were doing a sideways butterfly and rest your toes on the floor in front of you
  • With your top leg locked in the butterfly position, begin to lift your bottom leg straight up
  • Lift it 6-12 in, or until you feel the burn and believe me, you will feel it after doing 20-30 reps
  • Switch sides and repeat

Final Thoughts on Inner Thigh Exercises for a Thigh Gap

Congratulations on sticking with me through this endeavor!

The goal of these moves is to tone your legs while focusing on your inner thighs to create a thigh gap.

Begin this workout by repeating these moves back to back, performing 3-4 sets for each move.

See the video at the top of this page for a video demonstration of everything you haven’t already.

It is important to keep track of your progress, not only will it help keep track of where you left off, it will keep you motivated as you see those numbers increase and decrease.

Now, Rome wasn’t built in a day, and neither was your body.

It will take consistency and gradual increases in the intensity of your lifts to reach your goal.

So, until next time, stay lean, stay healthy, and stay hungry.

To your thigh gap success!


Chris Cannon
Chris Cannon

Hey Chris Cannon here, founder of Free Muscle Building Tips. I hope you enjoyed this post. If you haven't done so already be sure to subscribe to our newsletter and get your free Six Pack Abs Secret Weapon Workout!