Content

• Steps
• Advice
• Warning

This is the opening in the inside between your thighs when you are standing upright on your legs. Although many women view this cleft as an attractive and desirable feature, be careful because many diseases can arise when you diet or exercise too much to get it. If you choose the following strategies, be careful when applying them, you must be responsible to yourself because health is always the most valuable asset.

Steps

Part 1 of 6: What is Realistic and Safe for Yourself

1. 

   Not everyone has a thigh gap. A model's thigh gap is never normal. Although many people can lose a little bit of fat in their legs, others never get a large gap between their thighs, even though they have lost a lot of weight.
   • Genetic factors and body composition determine whether or not you can have a cleft palate. Simply put, many women have hips that are too narrow to have large gaps, even though their legs are very low in fat. Conversely, if you have large hips, you can create a thigh gap provided you keep a reasonable weight.

2. 

   
   
   Set realistic goals. You can't create thigh openings by fasting or dieting, but having to make those changes over the long term. You should only see your body change after three to four weeks. Even after this time, due to genetic reasons, many girls still cannot get a thigh gap even though they are skinny. Either way, skipping meals or exercising to exhaustion is not a healthy way to achieve your goals.
   • Get motivated by “feeling” the benefits of healthy eating. A healthy diet helps you to have more energy, clothes that fit and showcase the beauty of your body. It might not be what you want, but learning to live happily with your body is a skill you need to build.

3. 

   
   
   Don't let the dream of thigh slits become an obsession. Some people see this opening as a very big goal, without it they don't feel right. Some people are so focused on this issue that they no longer recognize other meaningful things in life, like taking care of their health or maintaining social relationships. Worryingly, more and more young women are looking for unhealthy ways to make their thighs loosen, fasting and possibly suffering from eating disorders. Don't let that goal destroy who you are. The thighs do not say anything about who you are, and do not obey anyone.

4. 

   
   
   Seek help if you find yourself unhealthily pursuing that goal. During the thigh cleft process, if the only thing you feel is that your body is running out of nutrients, then it's time to get help. Anorexia, mania and other eating disorders are all very dangerous to the physical and mental health.
   • For teenagers, not eating enough nutrients is more dangerous for health. It adversely affects brain development, heart function and reproductive health.
   • If you have the following symptoms, your eating and drinking could be about to go wrong. Do you feel strong when you skip meals? Are you lying about eating less or eating a lot? Are you extremely afraid of gaining weight? Do you feel worth yourself largely depends on your body weight? If you answered “Yes” to any of the above questions, please see a medical professional right away, or you can seek advice from someone.

5. 

   Understand that some girlfriends never have a thigh cleft because of their genetic trait. If you have large hips, your chances of developing a cleft are higher. If you happen to be in a group of people with small hips, exercise or diet may not help. However, exercise or diet actually does affect thigh size to some extent; of course, the effect of genes on the mid-thigh gap cannot be as strong as on skeletal structure.

6. 

   If you are truly determined to have thigh gaps, combine healthy eating habits with exercise. Try to gradually reduce excess calories with diet and exercise, until you reach the recommended BMI (body weight and height index). If you do not have a cleft then it may be due to genetic or skeletal structure.
   • If you exercise, you can not direct the effect of the exercise to the right position you want. So one has to practice for one point. Let's say you apply this exercise to your thighs, by converting the pulp into hard muscle, which works well but at the same time you lose the meaty pulp in other areas. Obviously, you can't get your body to burn fat in a particular place even if you try to do it there.
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Part 2 of 6: Healthy Eating

1. 

   Stop snacking. Instead of cutting back on eating, focus on eating healthy foods that can energize your body (but don't indulge in your sweet tooth). Consider eliminating the following foods from your diet:
   • Trans fats: These fats silently contribute to heart disease and high cholesterol.These fats are abundant in fast foods, processed junk foods (like french fries), and fried foods. fat or butter. If you are unsure whether or not your food falls into this category, you can check its nutritional profile.
   • Sugar: Processed sugar contains a lot of energy but has little nutritional benefit. Don't use artificial sweeteners like sucralose, aspartame or saccharine in drinks, as recent studies show they can cause dangerous side effects. For example, certain artificial sweeteners in weight loss drinks may increase your risk of heart disease. You should use apple sauce instead of sugar in your recipe.

2. 

   Eat plenty of fiber. Fiber is not only good for you, but also aids in digestion and fills the empty spaces in your stomach, thus making you feel less hungry. Try the following foods:
   • Fruits and vegetables: Usually you can choose celery, apples, cabbage, grapes, carrots, pears and oranges (there are many more options).
   • Whole grains: Choose brown seeds, not white seeds: whole wheat bread, brown rice, flour tortillas, pasta.
   • Eat nuts and seeds. You should eat black beans, lentils.

3. 

   Eat super foods. "Superfoods" are foods that can cause the body to consume more energy needed for digestion than the energy produced by itself. The effects of superfoods on weight loss are still uncertain, but many of these foods are healthy foods nonetheless. So it doesn't hurt to choose superfoods over some other high-energy foods.
   • Superfoods to include in your diet include:
     • Apple, blueberry, pomegranate
     • Eggs, lentils, almond butter, salmon, sardines
     • Oats, buckwheat, quinoa
     • Kale, red pepper, wormwood, avocado
     • Low-fat yogurt
     • Olive oil

4. 

   Avoid overeating. If you have been on a healthy diet and you still feel that your body is not right, then you need to see what you are eating. With a little loss, assuming 200 calories fewer calories per day can help you safely lose weight slowly.
   • Keep a food diary. You can write what you eat on paper and check the calories of the food on the internet, or use health care software like MyFitnessPal or Spark People. Either way, you must record it accurately.
   • Find out the basal metabolic rate (BMR). This ratio indicates how many calories you spend per day for the basic functions of the body. To lose weight safely, try cutting 200 to 300 calories from your BMR. 3500 calories equals almost half a kilogram, so if you cut 300 calories, you will lose half a kilo in 11 days.
   • Let go of your fall. If you have ever had to give in to the death anniversary, don't be discouraged! Everyone has ever been like that, so it's okay to overdo it, just continue with a healthy diet after that.
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Part 3 of 6: Firing Thighs

1. 

   Butterfly movements. To do this, sit on the floor with your back upright, knees outward with the soles of your feet pressed together. Pull your feet closer to the pelvis to the nearest position without exertion, then lower your thighs parallel to the floor. Hold this position for 5 to 10 seconds.
   • You can use your hands to hold your feet as you perform this stretch.
   • Be gentle. You've probably seen some people do this tension by swinging their knees up and down, a quick way to do this can be traumatic. Therefore, do the movements slowly and accurately.
   • Do the butterfly movement before working out your thighs, so that the thigh muscles will be relaxed and avoid ripping.

2. 

   Pilates foot lifts. Lie on your left side, rest your head on your arm or support your head with your left hand. Curl your right knee and lift it over your left leg so that your right shin is on the floor. Keep your left leg straight and lift a few centimeters as you exhale, then inhale as you descend. Perform three times with 10 inhalation and exhalation operations on each side of the bed.
   • Try to keep your upper body as steady and as straight as possible when lifting your legs.
   • Move slowly. The slower the movements, the more effective it will be for your thighs.
   • If you have back injuries, you should discuss this with your doctor before starting the exercise.

3. 

   Pressing the inner thigh. You can do this while sitting in a chair, or practice in a more difficult position by lying on the floor:
   • Squeezed: Sit upright in a chair with your stomach pressed toward the side of the chair. Place a towel or pillow between your knees, then use your knees to grind the towel vigorously, trying to hold it for a few seconds. Do this 20 times.
   • Lying: Lie straight on the floor, knees bent up but remember to press the soles of the feet down to the floor, legs hip width.Place a towel or pillow between your knees, then lift your pelvis to form a bridge (i.e. the straight line from the back of the knee to your shoulders is as straight as possible), then you grind the the towel between the knees is as tight as possible. Do this 20 times before lowering yourself.

4. 

   Aerobics. You should aim for about 30 minutes of moderate to very vigorous aerobic exercise, at least 3 times a week. These exercises not only help you stay healthy, but also lose weight, and slim your legs as well.
   • Jogging, brisk walking, stair climbing, cycling, swimming, dancing, all of these exercises make your legs thinner.
   • Find an exercise you like and practice it regularly. Usually, you will be more diligent when it comes to interest.

5. 

   Avoid exercises that increase calf muscles. Include the following exercises: full body workout, butt thigh exercises, leg flexes, tiptoes, etc. Although these exercises are great for building and tensing muscles, they cannot thin the legs, nor does it create a thigh gap.
   • You don't have to avoid them entirely, if you want to do it in moderation. Focus on exercises that increase the heart rate to help the whole body move.
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Part 4 of 6: Using Cosmetic Tips to Make Thigh Look Slim

1. 

   Tight pants. If you need to have slim thighs tonight, the best way is to try tights that taper your thighs.
   • The best choice is the genetically tight thigh brace pants. Buy bundles that are long enough to cover all thighs.

2. 

   
   
   Apply firming cream. The advertised cosmetic creams and lotions can dissolve unwanted fat if applied continuously. Fat in the thigh is mainly cellulite that accumulates under the skin, so these products can be useful for your thighs.
   • Many creams contain caffeine. Caffeine stimulates blood flow, thereby burning cellulite. So if you apply a firming cream containing caffeine to your thighs, you can reduce the amount of cellulite fat that's lodged around your thighs.

3. 

   
   
   Dry brushed skin. With this method, you will use a specialized brush to brush on the skin to stimulate blood circulation and speed up fat loss.
   • Use a dry brush specially designed for this technique. Specialized dry brushes can be found in health and beauty stores, you cannot use regular brushes.
   • Dry brushing helps to remove dead skin cells, theoretically increasing blood circulation and tightening the skin.

4. 

   
   
   Create the illusion of firm legs with a darkening cream. Although darkening cream can't give you thigh openings, if you want to show off your legs when wearing a miniskirt or swimwear, you can use this product to create the illusion of toning, making your legs look firmer look slimmer.
   • Apply a darkening cream or block powder over the entire leg. You may just want to apply a darkening cream to your thighs to create a lustrous feel, but different colors between the thighs and calves make your legs look unnatural. Therefore it is best to apply the entire leg.
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Part 5 of 6: Creating Thigh Gap when Taking Pictures

1. 

   Can create thigh gaps when taking pictures by adjusting body position. If you just want a beautiful thigh gap in the pictures, it is not necessary to diet or exercise hard. Try this little tip for great photos with minimal effort.

2. 

   Straighten legs. Pretend to be stiff legs like logs.

3. 

   Butt protrude a bit. Don't protrude too much or people will see you doing so on purpose. Just a little bit, but it makes a lot of difference here.

4. 

   Curl forward with your heels apart. Separate the heels apart, but the ends of the feet together. Remember to do it just right to look natural.

5. 

   When taking pictures. If the camera is tilted slightly downward, great, you can create a thigh gap easily with minimal effort. Use this pose to make your thigh openings better if you already have them. advertisement

Part 6 of 6: The Effect of Hormones

1. 

   Wait through puberty. The surest way to have thigh openings is to have wide hips, regardless of body weight. So if you're not completely past puberty, your pelvis may not be wide enough. Most girls end up growing by the time they reach 16 or 17, but in some cases it may be later .. You have to persevere!
   • Do not use fasting. Puberty is the time when you need to grow to change your physique, the period where a lot of energy and nutrients are needed to accelerate that process. If you take away these needs, your physique will be severely affected.
   • Puberty goes through years, not just months. You may suddenly develop noticeably in just one summer, but the physical transition from child to adult will take years. So do not be discouraged if you grow out longer than other girls.

2. 

   When to see a doctor. If you are 15 years old and still have not had your period, you should see a gynecological doctor. . It is possible that you are having a medical condition that makes puberty late.
   • If you suspect that your hormone levels are not normal, you should see your gynecologist or endocrinologist. They will test the blood and find the cause, and then prescribe oral medicine for your case.
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Advice

• Instead of watching TV, you should take advantage of some exercises on the floor.
• Once you have reached your goal of “thigh gap”, do not stop exercising or healthy eating habits before.
• Wanting a thigh gap requires determination and hard work, don't hope you can do it tomorrow. Finally, you will have the confidence you want.
• Jogging is great because it makes you lose weight all over the body.
• You have to find fun while exercising, because you definitely don't want to have to do boring things for a short time for your goals.
• Understand your body. Women with narrow hips may not be able to form a thigh gap even if they are thin, simply because the legs are too close together.
• Always love yourself, even during the period of training for this goal.
• Ballet is very helpful! Any dance is good for the feet, except for hip-hop.
• You should do jogging or exercises that increase your heart rate, as they thin your legs and make it easier to have thigh gaps.
• Eat healthy when it comes to health. Start your diet slowly, you can still have an occasional chocolate bar to satisfy your cravings, since energy matters anyway.
• The thigh gap is only beautiful when you don't take the problem too far, don't let the symptoms of anorexia develop. If you want, you can just exercise without dieting. Don't take this goal as a top priority in your life, or obsess over it.
• Avoid unhealthy eating habits. It is you who understand clearly whether your body is having problems or not. Don't force yourself when it doesn't feel right, it's just a temporary aesthetic trend, after all.

Warning

• Don't turn yourself a victim of the thigh cleft dream. The thigh gap can be considered "hot" or "aesthetically pleasing" when in moderation, if it is too wide it is no longer natural. In addition, taking too strict measures hurts your health, so it's not worth sacrificing yourself for a changing fashion trend.
• If you suspect that you are showing signs of an eating disorder due to your desire to create a gap in your thighs or to lose weight and blur excess weight, see a specialist for advice.
• Recognize signs of unusual weight loss. If you've gone through your period but feel achy, irritable, or lethargic all the time, increase your calories and seek medical attention. Remember, too light weight or malnutrition can cause serious health complications.
• If you are currently inactive or have just undergone medical treatment before, you should seek advice from your doctor before starting a new exercise regimen.
• Some, if not most boys, seldom see a thigh gap as a charm.