HOW TO HAVE A THIGH GAP
Do butterfly stretches. Sit down on the floor,
with your back straight and upright. Bend your knees outward, and
put the soles of your feet together. Draw your feet as close to
your pelvis as you can without straining, and try to lower your
thighs so that they're parallel to the ground. Hold for five to
10 seconds. You might need to hold your feet together with your
hands to do this stretch. That's OK! Be gentle. You may have
seen people doing this stretch by flapping their knees vigorously
up and down, like butterfly wings, but that's a quick way to
injure yourself. Instead, aim to keep your movements slow and
precise. Do a butterfly stretch before you start working out your
thighs — it'll help loosen them up and prevent muscle
tears.
2
Do Pilates leg lifts. Lie down on your
left side, with your head either resting on your left arm or
supported by your left hand. Bend your right knee, and lift it over
your left leg so that your right shin is resting on the floor. Keep
your left leg straight as you exhale and lift a few inches, then
inhale as you lower it. Do three sets of 10 reps on each side. Try
to keep your torso as straight and immobile as possible as you lift
your legs. Move slowly. You'll notice that the slower your
movements are, the more they'll work your thighs. If you have a
back injury, clear this exercise with your doctor before doing it.
3
Do inner-thigh presses. You can do this
exercise sitting at your desk, or try a more complicated version on
the floor: Sitting press: Sit up straight in your chair, with your
back straight and your abs pulled in. Place a towel, pillow, or
other small-ish object between your knees. Squeeze it between your
knees as tightly as you can, and hold for a few seconds. Do 20
reps. Bridge press: Lie down on your back, with your knees bent and
your feet flat on the ground, hip-width apart. Put something like a
pillow, towel, or other soft object between your knees. Lift your
pelvis until you're in bridge position (that is, the line
running from the back of your knees to your shoulders is as
straight as possible), and squeeze the object between your knees as
tightly as you can. Do 20 reps before lowering yourself back to the
ground.