How to lose thigh gap fast: Tips and tricks to get slim legs

It’s normal to have fat on your body, and it’s nothing to be ashamed or embarrassed by. When it comes to fats, we often wish we could distribute them to places where we’d want them the most. Weight loss is an overall process. The fat storage in the thighs can make it really difficult to fit in your favorite shorts or your bikini. While you cannot get rid of fat from only a specific part of your body, you can do exercises to build the muscles in your thighs to make them look toned. The larger the calorie deficit, the faster will be the fat melting process and the best way to lose weight is the right combination of a healthy diet and regular exercise. Therefore, while you should not obsess about achieving a ‘thigh gap’, you can make every effort to reduce excess fat in your thigh.

How does thigh gap form?

Excess fat can form on the body if you take in more calories than your body can use or burn off. Where your body stores this fat is determined in large part by genetics. Women tend to store extra fat in their hips, lower belly, and inner thighs.

If your genes graced you with the gift of inner thigh fat, it can form in two ways:

• subcutaneous fat (located just below the skin)
• intramuscular fat (located within the muscle)

Exercises to tone inner thighs:

1. Lunges

How to do:

• Stand tall with feet hip-width apart. Engage your core.
• Take a big step forward with your right leg. Start to shift your weight forward so the heel hits the floor first.
• Lower your body until your right thigh is parallel to the floor and your right shin is vertical. It’s alright if your knee shifts forward a little as long as it doesn’t go past the right toe. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel.
• Press into right heel to drive back up to starting position.
• Repeat 10 to 12 reps on one leg, or switch off between legs until you’ve totaled 10 to 12 reps per leg.

2. Frog jumps

How to do:

• Sit back with your feet in a wide stance and with the toes turned out at an angle.
•  Jump forward and up, land on your toes, and squat.
•  Jump back and return to the starting position.
•  Repeat this back and forth movement until the set is complete.
• Once you’ve learned the technique start with 10 to 15 reps or 30-sec sets.

3. Sumo squat

How to do:

• Stand with your feet wider than hip-width apart and stand wide.
• Angle the toes out and away from the center of your body.
• Bend the knees and the hips to lower into your squat, squeezing your glutes at the bottom of the move.
• Keep your back neutral and long, drawing the tailbone straight down to the floor each time. Avoid allowing your knees to go out beyond your toes.
• Once lowered, press up to standing, driving up through your heels.
• Start with 3 sets of 8-12 reps.

4. Burpees

How to do:

• Stand with your feet shoulder-width apart.
• Bend your knees bent, back straight, and your feet about shoulder-width apart with a squatting position.
• Place your hands on the floor in front of you.
• Kick your feet back so you’re on your hands and toes, and in a pushup position.
• Drop all the way down to the floor.
• Press up with your arms and jump your feet forward.
• Jump quickly into the air so you land back where you started.
• Do 15 repetitions to complete 1 set of burpees.

Tips & Tricks to reduce thigh fat:

1. Control your salt intake

Salt makes the body retain excess water that makes the body bloat, which includes hips and thighs. Therefore, it is important that you cut back on your salt intake and add more electrolytes to your diet.

2. ​Reduce your carb intake

Reducing carbs tends to reduce your appetite and cause automatic weight loss, or weight loss without the need to count calories. If a person eats more carbs than can be used or stored, the body converts these to fat cells for use later. If this energy is not needed either, it stays in the fat cells

3. Do cardio

Cardio proves your body’s use of fat as an energy source, which may lead to weight loss and steady-state cardio in your overall exercise plan will help you reduce your total body fat and tone your thighs. Regular exercise along with a healthy, calorie-controlled diet is the only way to blast stubborn thigh fat.

4. Eat more protein

Diet and exercise are just as important if you want to gain weight as they are for losing weight. Eat fiber as it is not only good for you, it takes a while to digest and will fill up more space in your stomach, resulting in feeling less hungry.

5. Do HIIT exercises

High-Intensity Interval Training (HIIT) can be used to target specific body areas, and if you’ve been looking to work on toned legs at the same time you can also tone and make your legs strong.

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