How to Get a Thigh Gap? Body Positivity and Health

The rise of social media has dramatically reshaped how we perceive beauty and body image. Now with just a few finger taps, it is easy to be bombarded with the visual content of celebrities, influencers, and other people's looks and appearances.

While it is true they can fuel motivation for personal growth, they could also lead to unrealistic expectations and unnecessary pressure on oneself.

One popular trend is having a 'thigh gap' as an indication of fitness or physical attractiveness. The notion of having a clear space between the thighs when standing with feet together has become a fitness goal for many women across the globe.

With that being said, is the thigh gap really attainable? And if so, is it an optimal fitness goal? This article will discuss truths about the thigh gap and shed light on body positivity so you can have a more fulfilling fitness journey.

A thigh gap is a noticeable space that appears between the inner thighs when standing with knees straight and feet close together. The visibility of a thigh gap depends on the natural structure of your body, particularly the width of your hips and body composition.

The visibility of a thigh gap depends on three main factors:

• Genetics and body structure
• Fat distribution
• Muscle mass

First things first: Having or not having a thigh gap doesn't make you less or more as an individual. Each of our bodies is different, and embracing our uniqueness is essential to cultivating a positive body image and enjoying a fulfilling journey toward your fitness goals.

A thigh gap appears due to the position of your hips within the pelvis. People with a wider set of hips often have a natural gap between their thighs because of the angle and distance of their femur (thigh bone).

We store our excess energy as body fat. Depending on genetics and hormonal factors, we accumulate fats in different parts of our body. For example, some may carry excess fat on their tummy areas, resulting in love handles. Others may store them in their lower body or arms. People who store less fat on their thighs may naturally have a thigh gap.

Athletes and fitness enthusiasts tend to develop more aesthetic physiques like V-tapers and hourglass body shapes by building muscles in specific areas of their bodies. If you regularly go to the gym, you may also lose some body fats, which can highlight a thigh gap over time.

However, having more developed thigh muscles can also decrease the appearance of a thigh gap.

Here's the truth: Not everyone can attain a thigh gap. The presence or absence of a thigh gap is a physical feature that depends primarily on genetics and bone structure.

Those who already have them can indeed make them even more visible with a calorie deficit.

However, others might not develop a thigh gap naturally, even with a restricted diet or intense exercise routines.

Working out the inner thigh muscles can strengthen them and improve their muscle definition, making them more 'toned.' However, they will not increase the space between your thighs.

There's no such thing as 'thigh gap exercises,' but there are thigh exercises that can tone your thigh muscles and develop a better lower body physique. Subscribing to a diet and fitness routine that advertises otherwise can harm and damage one's self-image.

While having a thigh gap depends on your bone structures, you can highlight your thigh gap if you already have them or if you develop slimmer thighs.

The key is finding the right balance between nutrition and exercise to achieve a calorie deficit. When you are in a caloric deficit, your body breaks down stored body fat to fuel your activities, leading to fat loss. Over time, decreasing body fat can make your thigh gap more visible.

You can achieve fat loss by reducing your caloric intake from your food and burning calories with regular exercise.

However, it is crucial to understand that there's no such thing as spot reduction. You cannot choose what part of your body will shed off fat.

Your diet is the main factor that affects your calorie balance. A balanced diet, including lean proteins, whole grains, fruits, veggies, and healthy fats, can help you lower your calorie consumption without starving yourself.

Aim to reduce your caloric intake by at least 200-300 calories daily. Combined with burning 200 to 300 calories from your workouts, you are on your way to reducing your body fat by 1 pound (450 g) per week.

Regular physical activity can increase the number of calories you burn each day. Workouts such as High-Intensity Interval Training and weight training are great for burning tons of calories and lead to fat loss over time.

Adequate sleep of at least 7-8 hours per day is crucial for a healthy weight loss plan. Research has shown that losing sleep while subscribing to a calorie-deficit diet can reduce the amount of weight loss and encourage stress eating.

Fixation of a certain beauty ideal can lead to unhealthy behaviors such as eating disorders or body dysmorphia. Striving for an unrealistic goal can cause even more stress and promote dissatisfaction with one’s body image, especially in young people.

Unfortunately, the thigh gap trend has contributed to increased pressure to meet unrealistic beauty standards, potentially negatively impacting self-esteem and mental health.

Here’s a workout plan you should consider if you want to build strong legs:

Remember, fitness looks different for everyone. One specific feature, like a thigh gap, doesn't define your fitness level or measurement of your beauty.

Health is multidimensional. In fact, even the BMI can inaccurately depict one's health status. What's important is to set realistic fitness goals and focus on body positivity to cultivate a healthy body image so you can enjoy your fitness journey.

Instead of aiming for a thigh gap, which may not be attainable or unhealthy for some, you should spend your energy on maintaining an active lifestyle, eating a balanced diet, and feeling comfortable with your body.

It's crucial that your health routine empowers you, makes you feel strong and capable instead of being stressed out. Your fitness goals should enhance your well-being, including both the body and mind.

Emphasizing a single body feature can lead to a negative body image. More so, subjecting yourself to extreme dieting and overexercising to attain a fitness goal is unhealthy.

Achieving fitness should not be about conforming to a particular aesthetic or trend. Real fitness progress is achieved with small but consistent changes over time. Nurturing self-acceptance is the key to a healthy body image. Your fitness journey is unique, and you must embrace that you yourself are also unique.