So many women nowadays look at the latest beauty models and want the new craze – ‘the gap’. The Gap is the area at the top of the inner thighs that is causing quite a stir amongst many young women all around the world. First things first, you do not need to starve yourself to achieve this. There are too many young girls who I have met or read about who will starve themselves in order to look like their favourite model. You can achieve this look with a good nutrition and exercise plan, the latter I will give you within this article.

So, the first thing you need to look at if you are looking to tone these inner thighs is your diet. Now it is well documented and well know that you can’t spot reduce fat, however you can look to target certain areas to burn more fat. This is done by manipulating certain hormones, eating well and working hard! This is slightly too advanced for the remit of this article but your nutrition should be the first thing you look at.

You can reduce fat by eating a balance of Protein, Fats, and Carbohydrates. If you are unsure about what you should eat, speak to a qualified trainer or nutritionist about putting together a basic plan for you.


Next is about tightening up that area by developing your muscle mass. Now, women will struggle to grow large amounts of muscle and become bulky due to their lower testosterone levels. Weight training is the best way to increase metabolism as you increase muscle mass, which in turn means you need to then burn more calories to keep up with you new increased muscle.

inner thigh workout2

In order to really focus on the inner thigh area try this programme out:

A1 – Sumo Deadlifts – 4 x 6-8 – 3110 – 90s rest

B1 – Barbell Step Ups – 3 x 8-10 – 2020 – 15s rest

B2 – Body weight Lateral Lunges – 3 x 8-10 – 2121 – 60s rest

C1 – Dumbbell RDL’s – 3 x 12-15 – 3121 – 15s rest

C2 – Walking Offset Lunges – 3 x 12-15 (each leg) – 2010 – 45s rest



Firstly the numbers – 4x 6-8 mean 4 sets of 6-8 reps. The next group of number eg. 3110 is the tempo. The first number is to do with the lowering (eccentric portion) of the lift, in this instance 3 seconds, the second number is the pause at the bottom, the third is how long you take to lift the weight again (concentric) and the last is the pause at the top of the movement.


Step ups – do all on one leg first without taking your working leg off of the box/ bench you are using. Focus on pushing through your heel and keep you chest slightly forward throughout.

Lateral Lunges – Full Range of Movement (ROM) – take a wide step side ways, sit back and keep your heel flat on the floor, chest up, amd sink as low as possible, the idea is to get you hamstring to cover your calf.

RDL’s – your back must remain straight throughout, as you lean forward you can bend you knees slightly, you should feel the strain at the top of your hamstrings.

Offset lunges – what I mean by this is to not just step in a straight line, step slightly to one side as you do these walking lunges.

I hope you have enjoyed this and please let me know how you get on with this work out. Any questions then contact me on here!

Good luck!

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans