As I wrote in part 1 of this series, attaining a thigh gap has come up quite a bit in the media recently. When I was very young there was a bit of fuss around this topic amongst the girls in my class, but since grade 5 I’ve probably only thought about the thigh gap a handful of times. Having leaner legs overall however, has definitely been a goal of mine on and off for years! And as I’ve already mentioned in my previous posts, there’s nothing wrong with having this goal, so long as you’re not taking it to an unhealthy extreme.
In my last post I wrote that in part 3 I would give you my top exercises for getting leaner legs, with a focus on the inner thighs. So here they are ladies! Put the name of them into google images for a visual if needed 🙂
1. Sumo Squats. Stand with your legs wide and feet externally rotated (pointing outwards). Using either dumbells in each hand or a barbell on your back, squat down until your hips are parallel to the ground, breathing in on the way down and out through pursed lips on the way up. Make sure your knees track in line with your toes and your tummy is pulled in. 3 seconds down, 1 second up. 12-15 reps, 3-4 sets.
2. Single-Leg Deadlifts. This exercise requires a bit of co-ordination and balance, but you can do it! Holding onto either dumbells or a barbell with feet hip-width and abs tight, bend one knee keeping your back nice and straight as you bend forward to mid shin. Your other leg should be raised up behind you. The higher you can raise your back leg, the more balanced you will be. Rise back up to standing, keeping your back foot off the ground ending the movement with your knee parallel to the ground and shoulders pulled back. 3 seconds down, 1 second up. 12-15 reps, 3-4 sets.
3. Lateral Lunge. Holding onto dumbells, step out wide to your right bending your knee until you’re squating as low as you can go. Left leg is straight. Push back and repeat 12-15 times on the same leg before changing sides. 3-4 sets.
4. Adductor Machine. Pretty self-explanatory. This machine isolates your adductors (inner thighs). 15-20 reps, 3-4 sets.
I found this great vid by blogilates. This fantastic inner thigh workout can easily be done at home 🙂
Our thoughts really do have such a powerful affect on what we attract into our life. If you continually think negative thoughts about your body, guess what will happen? Your body will most likely have a negative response to those thoughts and you’ll struggle to see results. Instead, make it a daily practice to repeat positive affirmations to yourself, expressing a dose of self-love ♥
Here are some of my own favourite positive body image affirmations:
- I love my body and my body loves me
- I nurture and respect my beautiful body with healthy food and daily exercise
- My body knows how to be slim and healthy and will remain this way effortlessly
- I no longer dislike the way my body looks. Instead I feed it with wholefoods and positive thoughts and actions. All is well in my glorious world
- I fit comfortably into all of my clothes and love the way I look and feel
Do you have any fave legs exercises or positive affirmations that you’d like to share with us? Leave a comment below…we’d all luv to hear from you xx