The gaps between the legs in women are a slight distance from one leg to the other when the limbs close together. Many women consider this anatomical feature attractive. There are several ways to create a gap between the legs, the photo of which is presented in our article. The result is achievable through diet. Also, the gaps between the legs can be done with exercise. We will talk about both methods later in the article.
Anatomical features
Before burdening oneself with the obsession with creating a clearance between the hips, one should take into account that some girls are never destined to achieve such changes. The reason is the specific anatomical features of the structure of the skeleton. In some representatives of the weaker sex, the hips themselves are too close to each other. Therefore, neither exercise nor diet in this case will bring any results. You just need to take this fact for granted.
Diet
How to make a clearance between the legs? One of the most effective options here is dieting. When compiling a diet, girls need to adhere to the following principles:
- Do not limit yourself too much in food. During the day, you should eat foods whose total calorie content is not more than 1600 kcal.
- A significant proportion of the menu should be fruit. Be sure to eat berries, herbs. Seafood and cereals are allowed. The above products are non-nutritive. However, they will eliminate the feeling of hunger, as well as saturate the tissues with vitamins and minerals.
- To remove the bulk fat from the inner thighs, it is worth eating food in small portions. At the same time, sitting at the table is recommended every few hours.
- Foods high in carbohydrates (fruits and berries, cereals, vegetables) should be consumed before lunch. In the afternoon, it is better to give preference to protein foods (low-fat meat, seafood).
How to make a daily diet?
You can make gaps between the legs with a diet by drawing up the right diet program. You need to proceed approximately as follows. For breakfast, oatmeal is perfect, where you can add pieces of fresh fruit, berries. You can drink such a dish with unsweetened coffee or tea.
As a lunch, a good option is a vegetable salad. An alternative would be a low-fat seafood-based soup. Replace all this with a boiled egg.
It is also advisable to have dinner with vegetable salad. It is allowed to add to it 70-100 grams of boiled fillet. If hunger is too tormenting before bedtime, you can eat a few tablespoons of cottage cheese with a low fat content.
Exercises for the clearance between the legs
You can achieve the goal, alternating between training, burning fat stores, and strength exercises. The first category includes running, swimming, aerobics, etc. As for strength exercises, the main emphasis should be on squats, leg lifts, side lunges, steps on platforms. We will talk about the most effective workouts that will allow you to make gaps between the legs.
Squats
As a basis for strengthening the muscles in the thighs, you should focus on the implementation of ordinary squats. To speed up the results, you can grab weights, pancakes from the bar or dumbbells. With an increase in weight, things will go much more productively. The main thing here is to focus on endurance.
When doing squats, the legs should be shoulder width apart. Feet should be deployed with socks slightly to the sides. Hands can be placed in any convenient, arbitrary position. When breathing in, sit down so that your hips are in a position parallel to the floor. In this position, it is recommended to freeze for a few seconds. To return to the original position you need to slowly, as you exhale.
Bike
How to achieve clearance between the legs? This will help exercise, known as a bicycle. Such training involves the front and outer, as well as the inner surface of the thigh muscles. Performing the exercise is easy. The main thing is to show will and restraint.
Make the gaps between the legs using the exercise bike as follows. It is necessary to lie comfortably on your back, placing your upper limbs at the seams. Legs should be bent in limbo at a right angle. On inspiration, circular movements of the limbs are performed, similar to the movement of pedals on a bicycle. You can perform rotations not only forward, but also backward. After completing the training, you need to lower your legs to the floor and try to relax as much as possible for a few minutes.
Side lunges
Performing the exercise allows you to activate the idle unfolding and adductor muscles. In the absence of a noticeable effect for a long time in the future, you can weight up the workouts with additional weight in the form of dumbbells, other sports equipment.
The starting position during the execution of lateral lunges are widely spaced legs. The back is held in a straight position. The face is turned in the frontal direction, and the gaze is fixed in front of itself. On inspiration, it is necessary to perform a smooth lunge to the right or left side until an angle of 90 ° is reached between the lower leg and thigh. When exhaling, you should return to the starting position, and then do the same operation with the other leg.
Femoral lift
To perform the exercise, which will strengthen and keep in tone the muscles of the inner thighs, you need to lie on your side. For convenience, a hand bent at the elbow can be placed under the head. Having taken a starting position, it is necessary to raise legs and to combine feet. Knees must be spread apart. Further, the hips are attracted to the chest. Then the legs straighten back.
Cardio training
Only a diet and exercises that strengthen muscles will not allow you to create attractive gaps between the hips. At least several times a week, you need to devote time to jogging, swimming or intensive aerobics. It is this kind of training that makes it possible to burn off excess body fat. Running, climbing stairs, walking with high intensity, visiting the pool, dancing, cycling - all this will get rid of extra pounds in the problem area.
Finally
As you can see, to lose weight in the hips, you should not focus only on the use of any one method. The approach to the task should be comprehensive. It is not recommended to focus only on diet and power loads. It is important to conduct workouts that stimulate the active work of the heart. Anyway, you must try not to deviate from the developed training plan, and the result will not be long in coming.