There are some healthy ways to get that longed-for space between your thighs. As much as no one needs to have this space to live well, some people are only happy when they get there. The key is to be realistic and committed to the process.
Part 1 of 6: Knowing what's healthy and realistic
Step 1. Understand that most people can't get the space between their thighs
That huge slack in the thighs of top models is anything but normal and, although most people (men and women) are able to lose weight in the region, some never see tangible results.
Some genetic factors and the structure of each body are what determine the success (or failure) of the process. In short: most women have their legs "too close together" or too little fat in the region. However, for those with wider hips, everything is easier and less risky
Step 2. Create realistic expectations
Strategies like adapting your diet and exercising don't suddenly yield results; the process is time-consuming and requires dedication. Physical effects may only start to appear after three or four weeks. Even so, the genetic factors of some women make the entire endeavor impossible. Whatever the case, it's not worth not eating or killing yourself at the gym just for that.
Pay attention to how good you feel about your new diet, not your outward beauty. It may even be that you have more energy and notice that your clothes are looser, for example. Even if that's not your ultimate goal, learn to accept and love yourself that way
Step 3. Don't obsess
Nowadays, having the space between the thighs is the life goal of many women. They feel unattractive and, in the most serious cases, are so caught up in this process that they end up forgetting the things that really matter, such as health and social relationships. The number of teenagers and adults who go on disproportionate diets and fasts and develop eating disorders out there is alarming. Don't be like that: your thighs aren't that important, even if part of society says otherwise.
Step 4. Ask for help if you feel it is starting to harm your health
If you fail to eat well (and therefore fail to take in essential nutrients on a daily basis) in your search for the space between your thighs, seek professional help immediately. Anorexia, bulimia and other eating disorders are serious and are very harmful to physical health and mental well-being.
- Not eating well can have serious side effects, especially during adolescence. The main areas affected are brain development, the heart and even reproductive health.
- Watch for signs of obsession. Do you feel "powerful" when you don't eat? Mind about how much you ate? Are you terribly afraid of gaining weight? Do you give more importance to your measurements than to other aspects of your life? If the answer to any of these questions is "yes", see a doctor or someone who can help right away.
Step 5. If you really want the space, combine healthy eating and exercise
This is one of the best ways to get closer to your goal. Train and feed until you reach an acceptable BMI. If even that doesn't work, it might be better to give up, because the problem may be in your genes and your bone structure.
It is impossible to work on a single part of the body, such as the thighs, even when exercising. Don't believe this legend. What works is to train specific regions to turn fat into muscle, but this ends up affecting other areas. It is not possible to direct the burning of fat mass naturally
Part 2 of 6: Adopting healthy eating
Step 1. Stop eating junk food
Instead of limiting your diet, focus on healthy, energy-giving products (without drowning in sweets). Here are some examples of things to cut:
- Trans fats: these fats can lead to heart disease and high cholesterol. They are common in fast food, processed snacks (such as potato chips), fried foods, margarine, etc. If in doubt, read the nutritional charts for everything you eat.
- Sugar: Processed sugar has more calories than normal - and no nutritional benefit. Do not use artificial sweeteners (such as sucralose, aspartame, or saccharin) in your drinks, as studies show they can have negative side effects, such as increasing the risk of heart attacks. Replace them with natural apple puree and the like.
Step 2. Ingest more fiber
Fiber is not only good for you, but it also takes up more space in the stomach, as it is slower to digest, which ultimately reduces the feeling of hunger. Consume:
- Fruits, vegetables and vegetables: the main options are celery, apples, spinach, cabbage, berries, carrots, pears and oranges (but the list doesn't stop there!).
- Whole grains: exchange processed grains for whole grain versions (rice, pasta, etc.).
- Nuts and beans: eat black beans, almonds, pistachios, pecans and lentils.
Step 3. Include superfoods in your diet
"Superfoods" are low in calories and high in fiber and, according to some experts, make the body burn more calories during digestion than the food itself. There is still no consensus on the subject and weight loss, but many of these products are healthy anyway - and therefore are good alternatives.
- See some cool examples of superfoods:
- Apple, goji berry, blueberry and pomegranate.
- Eggs, lentils, almond butter, salmon and sardines.
- Oatmeal, pasta made with buckwheat and quinoa.
- Kale, tarragon and avocado.
- Parmesan cheese and non-fat yogurt.
- Olive oil.
Step 4. Don't overeat
If you adopt a healthy diet but still don't get the results you expected, pay attention and look for what might be going wrong. Even small restrictions, such as eating less than 200 calories a day, can help you lose weight gradually and in healthy ways.
- Record your food in a diary. You can use a traditional notebook and look up the amount of calories in food on the internet or use a mobile app. Regardless of the case, be consistent.
- Determine your basal metabolic rate (BMR). It is the basis for you to calculate how many calories you burn even when you are idle. Thus, the entire process becomes more accurate. It's not healthy to eat fewer calories than the BMR indicates; you can start eating 1, 2 times more than her. Reduce your intake by 200 to 300 calories from that amount - but do the math right, or it could backfire. For example: 3500 calories equals 500 g of weight; therefore, if you cut 300, you will lose that amount of dough every 11 days.
Read How to Calculate How Many Calories You Need to Eat to Lose Weight for more tips
- Leave the past behind. Don't punish yourself for weak moments! Everyone sticks their feet in their hands from time to time. Just resume the process.
Part 3 of 6: Turning the thighs
Step 1. Do the butterfly stretch
Sit on the floor and straighten your back. Bend your knees outward and bring the soles of your feet together. Bring them up to your groin as far as you can without forcing yourself and try to lower your thighs until they are parallel to the floor. Stay in this position for five to ten seconds.
- You may have to hold your feet with your hands during the movement. No problem!
- Don't force the bar. Some people "flap" their legs like butterfly wings, but end up being more exposed to possible injury. Be calm and precise with your movements.
- Do the butterfly stretch before training your thighs to relax the area and avoid sprains and other injuries.
Step 2. Do the pilates leg lift
Lie on your left side, with your head resting on your arm or hand. Bend your right knee and raise it above your left leg, but without lifting your shin. Stretch that leg out, exhale and lift a few inches; then inhale and return to starting position. Do three sets of ten reps on each side.
- Straighten your torso and stay very still while lifting your legs.
- Go slow. The slower the movements, the greater the effect on your thighs.
- If you've recently injured your back, ask your doctor for permission before doing the exercise.
Step 3. Squeeze a pillow between your thighs
You can do the exercise at work or during a break from class, but there is a more complicated version for those who prefer to do it at home:
- Sitting: Sit with your back straight in the chair and your abdomen contracted. Place a towel, pillow, or other small object between your knees. Squeeze it with all your strength for a few seconds, then do 20 reps.
- Version with the bridge exercise: Lie on your back with your knees bent and feet flat on the floor and slightly apart. Place a pillow, towel, or other soft object between your knees. Raise your groin and adopt the declined bridge posture (as shown in the image) while pushing. Do 20 reps before returning to starting position.
Step 4. Do aerobic exercise
Do at least 30 minutes of these exercises three or more days a week. Not only are they healthy and slimming, but they also turn your legs in the process.
- Running, walking, climbing stairs, cycling, swimming and dancing also help to slim your legs.
- Choose exercises you enjoy doing and don't give up. The more the activity is interesting, the greater the chances of success.
Step 5. Avoid doing exercises that thicken your legs
Some examples: squats, sinks, extensions, calf, etc. While they're great for those looking to get muscled and toned, they don't slim down - quite the opposite.
You don't need to avoid these exercises; just be in moderation. Focus on aerobics to work your whole body
Part 4 of 6: Using cosmetic tricks
Step 1. Use straps and other accessories
If you need immediate results, the best option is to use compressor straps and accessories.
You can wear long tights and a tight girdle. Buy something that suits your measurements
Step 2. Apply an anti-cellulite cream
There are many cosmetic creams and ointments that are supposed to be able to get rid of cellulite after constant applications. As most of the fat in the thigh region is cellulite, some products may be welcome.
Many of these creams contain caffeine, which stimulates circulation and helps burn cellulite. By putting the cream on your thighs, you can reduce the problem in the area
Step 3. Run a brush over the body
Simply run a specialized brush across your thighs to stimulate circulation and speed up fat burning.
- Use only the special brush sold at any cosmetic store. Do not use normal brushes.
- This process also helps to exfoliate dead skin cells and, in theory, improves circulation and tightens the skin.
Step 4. Use a bronzer to create the illusion of shapely legs
Although these products cannot create the space between the thighs, they can create a good illusion - especially for those who want to show off their bodies at the beach or in the pool.
Spray your legs with bronzer from top to bottom. Do not apply the product only on the thighs, as the difference in tone of the region with the rest of the skin can make the disguise very obvious
Part 5 of 6: Recreating the look of the space between the thighs in photos
Step 1. Learn the techniques for giving the illusion of space when taking pictures
You don't have to starve or exercise to get the space just to take a few pictures. Use the tricks below to get the result you expect without a lot of work.
Step 2. Stretch your legs well
Pretend you can't even bend your knees.
Step 3. Project the butt backwards
Don't overdo it, or you'll look forced. Be discreet.
Step 4. Lean your body forward and spread your heels apart
Bring your toes together and remember to be subtle so you don't draw too much attention.
Step 5. Take the photo
It's even better if your camera is at a downward angle as it makes it easier to create the illusion. Also, use this posture to accentuate the space (if you have it).
Part 6 of 6: Understanding Hormonal Issues
Step 1. Expect to go through puberty
There's no way: people with wide hips are the most likely to get the space between the thighs. If you are still in puberty, your groin may not be well developed. Most women finish this stage of development around the age of 16 or 17, but many also show signs of puberty even later. Try to be patient!
- Don't go without eating. Puberty is the stage of change, so you'll need lots of nutrients and calories so you don't get in the way of your natural progress.
- Accept that puberty takes years, not months. You can do that "stretch" in a short time, but the physical transition from childhood to adulthood takes longer. Don't be discouraged if the other girls you know "grow up" before.
Step 2. Understand when it's time to see a doctor
If you are 15 years old and have not yet menstruated, see your gynecologist. In that case, there may be a problem delaying your puberty.
If you think you have a hormonal imbalance, make an appointment with your gynecologist or endocrinologist who specializes in reproductive health. A simple blood test can tell you what's wrong - so the doctor will know what to do next
- Instead of sitting on the couch watching television, sit on the floor and do some exercises!
- Don't stop exercising and eating well after you've reached your goal.
- It takes guts and determination to get the space between your thighs. Don't expect instant results, or you'll be frustrated.
- Running is one of the best exercises to lose weight evenly distributed in the body.
- Try to have fun doing the exercises as you will spend a lot of time with them.
- Familiarize yourself with your body type. Women with smaller hips have a harder time getting the space between their thighs, even when they're thin - because their leg bones are too close together.
- Don't forget to love yourself above all else (before, during and after the process).
- You can start practicing ballet! Every form of dance (except hip-hop) helps slim your legs.
- Become vegetarian or vegan.
- Only eat healthy foods. You know yourself well and you know you shouldn't get frustrated if you don't get what you want. The space between the thighs is just another fad!
- Don't obsess about the space between your thighs. It may be fashionable, but it's not natural - and taking extreme measures to achieve something like that is bad for your health. Don't sacrifice your well-being.
- If you or someone you know is developing an eating disorder to get space between your thighs or lose weight in general, seek professional help.
- Understand what happens when we become obsessed with losing weight. If you stop menstruating, feel pain all the time, or start having cramps too often, start eating more calories and see a doctor. Lack of proper nutrition is a serious problem.
- If you are not physically active or have a chronic health problem, consult your doctor before starting to exercise.