Is it possible to achieve a clearance between the thighs with the help of exercises

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Flattening the legs and squatting plie is not the best choice for achieving the goal.

What determines the width of the gap between the thighs

This is influenced by several factors:

• The amount of fat on the thighs. Some people are more likely to accumulate fat on the hips and buttocks, while others, with slender legs, can have an impressive belly. It depends on a genetically defined amount of alpha-2-adrenergic receptors - signaling molecules on the surface of fat cells that block fat breakdown. If you have a lot of these receptors in your thighs, it won't be easy to get a lumen.
• The structure of the hip joint. The wider the pelvis, the farther apart the thigh bones are, which means less fat needs to be thrown off so that the gap between the thighs appears.
• Muscle volume. The adductor muscles are located on the inner surface of the thigh: large, long, short and thin. They bring the hip and turn it outward (supinate). Exercise can increase the volume of these muscles, which will also affect the girth of the hip and the width of the lumen.

Will it be possible to make a gap with the help of exercises

To do this, it is often recommended to perform leg flattening, adduction of the hip with an expander, and plie air squats. These movements can strengthen the muscles a little, but they won't have much effect.

Since fat is much more voluminous than muscle, the gap between the thighs is largely dependent on the amount of fat. And pumping the adductor muscles will in no way help to reduce the fat layer in this place.

In one experiment, participants performed about 1,000 repetitions of one leg press, three times a week. After three months, they threw off 5.1% fat, but not in the trained limb, but throughout the body. At the same time, the amount of fat and muscle in both legs did not differ, and most of the weight was lost from the body and upper limbs.

Exercises without weights, such as air squats or flattening your legs while lying on your back, are not wasting many calories and will not help you shed excess fat. And strength movements with weight - on a simulator or with an expander - can increase the volume of the adductor muscles, so your legs will become even larger, and the gap between them will be smaller.

Even if you do not tire the muscles so that they significantly increase in volume, immediately after training with a large number of repetitions (15-20 times per set), the girth of the thigh can increase due to cellular edema, or pumping.

This effect wears off quickly, but it can cause some inconvenience. Especially in the summer when you wear short shorts.

How can you increase the gap between the thighs

Here are some tips to help you achieve your goal.

1. Give up flour and sweet

First of all, you need to reduce the amount of subcutaneous fat, and for this purpose it is great, diets with a small amount of carbohydrates are suitable. Avoiding starchy foods and sweets (including drinks) will allow you to dramatically reduce carbohydrates in your diet, as well as improve insulin sensitivity, and reduce,,,,, the level of inflammation in the body.

If you do not need to achieve a gap between the thighs urgently, avoid rigid diets. They are fraught with breakdowns, a slowdown in metabolism and a quick return of the lost pounds.

Instead, choose a healthy diet, and if you still enter a calorie deficit, track the dynamics of weight loss - try to lose no more than 0.5-1 kg per week.

This way you will not risk your health, you are more likely to get rid of fat, and not water or muscle, and also not slow down your metabolism much.

2. Combine the right diet with exercise

For weight loss, those exercises that spend a lot of energy are great:

• Medium intensity cardio sessions.
• High-intensity interval training (HIIT).
• A combination of strength and cardiovascular exercise.

When choosing a strength training program, give preference to multi-joint movements with free weights, such as bench and standing press, deadlift, squat with a bar, pull-ups.

You can also perform movements on the adductor muscles - lowering the legs in the simulator or adducting the hip while standing with an expander. But don't emphasize them.

Your main goal is to burn more calories and build muscle throughout your body. The more muscle you have, the higher your energy consumption will be and the faster you will be able to shed fat from your thighs.

3. Try a massage

It stimulates blood circulation in the tissues, promotes the removal of excess fluid and reduces the volume of the hips.

In one study of 60 people, a variety of massage techniques, including mechanical, manual lymphatic drainage, and connective tissue options, helped reduce hip volume by an average of 0.5 cm over five weeks (20 sessions).

At the same time, the best results were provided by the technique of connective tissue massage. In people in the group of such exposure, the thickness of the fat fold decreased by an average of 3.03 mm, while in the groups of mechanical and lymphatic drainage options - by 1, 6 and 2.2 mm, respectively.

Use massage in addition to diet and exercise, and you will be able to see the gap between your thighs faster than using either one.