What Exercises Should I Do to Get a Gap Between My Thighs?

Woman with hand on her abdomen

Large thighs that touch not only detract from the look of skinny jeans but can also be a real pain, literally, when they rub together during exercise. It's completely normal for women to carry extra fat around the thighs but that doesn't mean you have to settle for it. Combine a healthy diet with exercises that work your entire body and the muscles of your inner thighs to get a gap between your thighs.

Cardiovascular Exercises

Cardiovascular exercise is one of the most efficient ways to create a caloric deficit, which, over time, will lead to fat loss between your thighs and throughout the rest of your body. Choose cardio exercises that work large muscle groups such as brisk walking, running, swimming, rowing, cycling, kickboxing or elliptical training. The American College of Sports Medicine recommends performing moderate-intensity cardio for 30 to 60 minutes five days per week or vigorous-intensity cardio for 20 to 60 minutes three days per week.

Resistance Exercises

Regular resistance exercise can build muscle and burn fat to improve your overall body composition. In fact, the National Strength and Conditioning Association notes that resistance training can increase fat-free mass and reduce body fat by one to nine percent. Compound exercises such as squats, lunges, step-ups and deadlifts will work your inner thigh muscles as well as several other muscle groups throughout your body. Aim for two to three sets of eight to 12 repetitions of each exercise on three nonconsecutive days per week.

Inner Thigh Exercises

While spot-reducing is not a reality, you can tone and strengthen the muscles of your inner thighs with exercises that specifically target that area. Sumo squats, a variation of the squat that uses a very wide stance with your toes pointed outward, puts significant emphasis on your adductor muscles. Other exercises such as side lying hip adduction and cable hip adduction specifically target your inner thighs and can create stronger, leaner muscles. Inner thigh exercises can be performed up to four times per week with at least 48 hours in between each session. Perform two to three sets of eight to 12 reps if you're using resistance or 15 to 20 reps if you're using only your body weight.


While getting a gap between your thighs is a respectable goal, avoid obsessing over it. Some of the fittest women in the world do not have a gap between their thighs. Maintain an active, healthy lifestyle to get the fittest body possible -- don't compromise your health to get a gap between your thighs. Consult your health care provider before beginning a new exercise program.