How to make a hole between your thighs: effective exercises and useful tips on how to achieve clearance between your legs

August 22, 2018
Home workouts
Yana Zhitaeva

Every girl dreams of a beautiful and toned body. But, unfortunately, not everyone can boast of it. How to get the desired shape at home? That's right: through regular training, proper nutrition and massage.

One of the most common problems for girls is the lack of a hole between the thighs. Why is this happening? This can often be the result of poor diet and lack of exercise. If you lead a sedentary lifestyle, then with a high degree of probability, excess fat mass will be deposited in the thigh area, especially in the inner part, since the muscles in this area are practically not involved in your daily life. That is why the hole between the thighs gradually disappears. And it is this problem that we will talk about today in the article. How to create a gap between your legs?

How should you eat?

So, the most important factor in losing weight is nutrition. Success depends 50% on him. As soon as you change your diet and balance it, results will be immediately visible. How to make a hole between thighs by changing your diet?

Calculate how much calories, protein, fat and carbohydrates you need to consume. This is very important, because nutrition must be balanced. In addition, a surplus of 100-200 calories daily leads to a gain of about 1 kg of weight per week.
Eliminate alcohol. Firstly, alcohol is quite high in calories; secondly, when people drink something, they usually eat a lot. Because of this, there is a feeling of constant hunger and a desire to snack. In addition, alcohol causes severe harm to the body and slows down the metabolic process.
We remove the fat layer. You need to eliminate sausages, sausages, and mayonnaise from your diet. If you really want such foods, then you can eat them in minimal quantities once a day.
Add healthy fats. Instead of harmful store-bought products with a high percentage of GMO content, use better oils, nuts, avocados, and sour cream.

Eliminate fast carbohydrates. Sweets, pastries, bread - all this is too high in calories. It is better not to use them at all during the diet.
Add porridge and pasta. The body needs the right carbohydrates in moderation, because they are the main source of energy.
We eat a lot of protein. Protein is the so-called building material for the body, so if you play sports or want to lose weight, then you need it.
Add vegetables and fruits. They contain a large amount of vitamins and nutrients, and they are low-calorie and quite nutritious. Vegetables contain fiber, which improves the functioning of the gastrointestinal tract.

How long does it take to lose weight in the legs and thighs?

Depending on the metabolic rate, general predisposition to fat accumulation, the balance of sex hormones, and general physical activity, the process may proceed faster or slower.

How to create a gap between your thighs in a week? Local weight loss (that is, in one area of the body) does not exist in nature: the whole body loses fat mass evenly. If you are predisposed to fat accumulation in the waist area, this is where the fat will go last. Fat in the hip area is slow to disappear in women with a pear-shaped figure. You will have to work hard for at least a month to achieve clearance.

Set of exercises

So, now we will talk about how to create a gap between the thighs; exercises will help us. It must be said right away that you cannot lose weight and change only a specific part of the body. When losing weight, all muscle and fat dislocation changes. You can only focus on a specific muscle group in order to achieve maximum effect in this area as soon as possible. Therefore, if you want a hole between the thighs, you need to train your legs as a whole.

Squats. This is a basic exercise that uses a specific muscle group. So, put your feet shoulder-width apart, slowly squat until an angle of 90 degrees is formed in the knee joint area. Remember that your knees should not go beyond your toes, and your buttocks should move back as much as possible, keeping your body straight.

Plie squats. This exercise works the inner thigh muscles very well. We place our legs wide, knees and feet pointing in the same direction; we squat until our thighs are parallel to the floor, stand up, do not fully extend our legs, keep them tense.

Lateral swings. This exercise also uses the muscles of the inner thigh. Lie on your side, lean on your elbow, raise your upper leg, forming an angle of 45 degrees with the floor.
Lying leg extensions. Quite an effective exercise that is easy to do. We lie on our backs, raise our straight legs up and spread them in different directions.

Training methods

Obviously, you need to use both isolated exercises and basic ones. But the basic ones actively train the entire thigh. Therefore, in order for the basic exercises to have maximum emphasis on the internal part, you need to do 1 - 2 isolated exercises first, and then do the base. For example:

Leg abduction in the simulator 3x15-20
Hip adduction in crossover 3x15-20
Squats with weight between legs 3-4x10-15
Side lunges 3-4x10-15

If we put the exercises in this sequence, this is what will happen:

With the first two exercises we will fatigue the inner thigh. Then, when the base comes, your inner thighs will tire the most and first. As a result of this, the rest of the thigh simply will not have time (will not be able) to receive a load sufficient for its growth. Therefore, the entire effect will fall on the inside.

This method is called the pre-fatigue method. It is actively used in strength training and bodybuilding, when it is necessary to focus on one or another muscle group. In addition, in isolated exercises you need to do more repetitions (15-20) than in basic exercises (10-15). This will increase the effect.

If you don’t have that much time to do 4 exercises separately, or you like more intense workouts, then do supersets, where the first exercise is an isolated exercise, and the second is a basic one. For example:

Crossover hip adduction 3x15-20 Squats with weight between legs 3x10-15

Total load:

minimum - 2 similar supersets per week (1-2 times a week). Maximum – 4 similar supersets per week (2 times a week, 2 supersets).

Well, it’s up to you to decide whether to pump up the other areas of the hips in addition to this. If you don’t want to increase them, don’t download them. If you want, download additionally.

Running and walking

So, we have already talked about exercises for leg clearance, but it should be noted that it can also be achieved through simple walking or running.

Run. It is best to alternate between fast and slow running. This way you can burn a lot more calories. The main thing to remember is that jogging should not last longer than an hour. In addition, you need to wear special shoes so as not to injure your joints. Among other things, you need to remember that you can only run in specially designated areas.

Walking. Walking is very beneficial for the whole body as a whole. This type of activity uses all the muscles of the body, and it improves the health and general condition of the body. Walking improves your mood and relaxes tense muscles.

Exercises for thigh clearance

Oh, this “clearance”!
No, not the road kind - between the thighs, which makes the butt seem more beautiful and the legs even slimmer. Well, what is there to hide? All of us women dream of having a certain amount of space between our legs so that our thighs don’t rub against each other. For this, many are ready to do almost anything. Sometimes the impossible.

And although sometimes this mania goes beyond all limits, let's at least take the right (and most importantly, healthy!) steps to give our hips the desired shape. So if you want to achieve beautiful slender legs, and most importantly, clearance between the thighs, these exercises will help you!

Massage and care

So, in order for a hole to appear between the thighs, you can also use massage together with special care. The main thing is not to overdo it with massaging the inner thigh, because there are lymph nodes that can be damaged.

Massage. There are a huge number of massage techniques for weight loss. They all contain pinching, patting, and pressing. Before any massage, the skin is rubbed well using oil or cream.
Scrubs. They make the skin softer and tighter, fight cellulite well and exfoliate dead skin particles.
Wrap. This care option is quite popular today. The mixture can be prepared at home or purchased ready-made in stores. There are a lot of options, there are even techniques with a cooling and warming effect.

Useful tips

So, what should be the clearance between your legs? How many centimeters should separate one surface of the inner thigh from the other? Normally, this figure is equal to 5 cm. We have already talked about the most effective exercises, massage and nutrition. Now let's learn some useful tips:

Eat a lot of vegetables. They perfectly cleanse the body and remove cellulite well.
Combine massage, care, exercise and nutrition together. An integrated approach will allow you to get rid of excess fat in the shortest possible time.
Keep moving. Life is motion. Dance at home, go up and down the steps, get off at the stop earlier and walk at a slow pace.
Drink plenty of water. Water removes unnecessary substances from the body, helps digest food and fights skin imperfections.

What not to do?

We learned how to achieve clearance between the legs. Now let's find out what absolutely cannot be done:

Starve. Firstly, the body will not receive the required amount of vitamins, because of this, nails, hair and skin will suffer. Secondly, as soon as the body realizes that it is being starved, it will accumulate fat and the weight loss process will stop. Thirdly, during fasting, the skin becomes loose because the muscles are reduced to nothing. Fourthly, when people are fasting, they always break down and start eating a lot right away, because of this, all the kilograms quickly return.
Train a lot. If you want to lose weight and see results soon, it is better to train regularly and systematically.
Neglect nutrition. Nutrition is very important. If you follow a training regimen but do not eat a balanced diet, there will be no effect.

A complex approach

Let's consider the main features of an integrated approach to achieve the desired result. If a woman wants to achieve clearance between her legs, she should always follow several important recommendations.

Start leading an active lifestyle. Walk more, walk more.
Create healthy habits and learn to enjoy them. For example, always use the stairs rather than the elevator, even when returning from a hard day.
Find some sporting hobbies. This could be running, cycling or roller skating, swimming, horse riding.
Be sure to eat right. Even intense physical activity will not help you if all efforts are leveled out by a diet with harmful foods. Avoid processed foods, smoked foods and sweets, foods with artificial additives, and “fast food.”
The optimal solution is to create a new successful menu together with a nutritionist. Then you will be able to eat exactly as required by the individual characteristics of your body.
Regularly performing a whole set of exercises is a prerequisite for working on yourself if you want to look good and be proud of your slender legs. It is advisable to train every day, setting aside about forty minutes for this.
Wrapping problem areas is also a fairly effective measure for eliminating excess volume. You need to do everything correctly, following the recommendations.
Another effective technique is a special massage. With direct mechanical action on problem areas, it is possible to perfectly stimulate the resorption of fat deposits and the removal of edema.

Read also: Exercises for the press on a fitball

Be sure to read: How to effectively lose weight for a woman after 55 years - advice from a nutritionist

It is this comprehensive approach that will allow you to achieve the desired result in a short time.

You will notice that your legs become slimmer, excess volume disappears, and a special beauty of your figure and sculptural outlines of your legs are acquired.

What equipment is needed?

Did you know that you can improve your training efficiency? No? Then you should know that additional weight will allow you to spend 20-30% more calories. Don't worry, you won't be able to build large muscles at home. So, what equipment is needed:

Rubber bands. Workouts with elastic bands are incredibly effective. In addition, they take up little space and are inexpensive, which increases their level of practicality.
Dumbbells. It is best to choose dumbbells weighing 2-4 kg. They are universal and suitable for any exercise. By the way, they can be replaced with water bottles.
Weights. It is convenient to squat with it, do various swings and lunges. In addition, they take up little space and are easy to use. It is better to choose weights weighing 2-3 kg.

How to remove fat from the inner thigh

Exercises for clearance between the thighs with dumbbells must be supplemented with aerobic exercise. It is optimal to devote about forty minutes a day to athletics and about twenty to thirty minutes to strength exercises.

Aerobic exercise will help speed up the process of burning belly fat. At home you can do the following:

Running in place for weight loss - try to raise your knees as high as possible, making explosive movements and pushing your heels off the floor as hard as possible, after a minute of continuous movement, change the trajectory: touch your heels to your buttocks, throwing your legs as far as possible while running in place.
Jumping rope for girls is very effective for burning fat in the thighs. The training program includes five to ten minutes of continuous jumping, even during strength training.
Jogging in the park or around the house in the morning will charge you with vivacity and energy, and will also contribute to fat burning. If you don’t have the strength or you can’t run for a long time, you shouldn’t force yourself, endurance builds up gradually.

How to make a hole between your legs in the gym?

You can also get rid of inner thigh fat in the gym. What exercises and machines are suitable for this?

Steps. An excellent cardio machine for getting an effective workout. It is easy to use, just determine the height of the steps using several steps and climb them.
Leg spread. This is a very effective exercise for the inner thigh. How to do it? Sit on the machine, set the weight and determine the most comfortable angle for yourself. Next, simply spread your legs to the sides. Remember that your back should be straight.

Deadlift. An effective exercise for the hips in general, among other things, models the beautiful shape of the legs. But remember that the body must be level and the back straight.