January 20, 2013

Earned, not given: How to get a thigh gap?





So I see a lot of people talking about how you need to starve to get a thight gap, and thats NOT true (thigh gab is a genetic thing, but you can make your thighs tighter) so here you go some exercises that you need to do daily to get one:


LATERAL LUNGE

Stand with your feet spaced hip-width apart and toes pointing forward. Extend your arms out in front of you and engage your core muscles. Start by lunging to the right with your right leg while keeping your left leg straight. Control your body weight to the right and softly plant your foot on the floor. Continue to lower your body into a squat by driving your hips backward and flexing at your right knee. Once your knee reaches a 90-degree bend, return to the starting position by pushing off of your right foot to lunge your body back. Continue on your left side by lunging to the left with your left leg.


POWER PLIE SQUATS


Stand with your feet side by side and extend your arms out in front of you to help with balance. Contract your core muscles to stabilize your spine. Jump up and spread your legs wider than hip-width in midair. Land softly on the balls of your feet and continue to lower your body into a plie squat by bending your knees. Once you reach a 90-degree bend at both knees, powerfully jump back up and bring your feet back together before landing in the starting position. To lessen the impact, slightly bend your knees as you come into contact with the floor.



LATERAL SHUFFLE


Stand with your feet spaced wider than hip-width apart with your toes facing forward. Extend your arms out in front of you for balance. Drop down into a half squat and engage your core to keep your torso upright. Without lifting out of the squat, shuffle your body to the right by jumping your left foot in toward your right foot and then immediately jumping your right foot out to the right. Continue to shuffle to the right for at least 10 steps and then shuffle left by leading with your right foot.

At the beggining you will get exhausted very easily, so just let your body get used to work outs like this and it won't get exhausted very easily and don't forget that FOOD = FUEL, you won't get there by starving yourself :)


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6 comments:

Wera said...

For those who still can't have a tigh gap despite every day trainings etc. - don't blame yourself, it's not your fault, it's genetics. You can read more here: http://beingskinnysucks.tumblr.com/post/41003716815/stophatingyourbody-size10plz-what-are-thigh

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Anonymous said...

Please, post a video of these exercises. I don't understand how should I do it. THANK YOU!

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