To get a gap between your thighs, you have to tone the muscles of your inner thigh, known as the hip adductors. The hip adductors are made up of four individual muscles that run along the inside of the thigh: adductor longus, adductor brevis, adductor magnus and pectineus. These muscles are responsible for pulling your legs back together and can be worked easily by performing exercises that do just that.
Supine Hip Abduction with Ankle Weights
Attach ankle weights to your ankles and lie on the floor with your arms resting on the floor at your sides. Engage your core and draw your knees into your chest before extending your legs directly above your hips. Straighten your legs and dorsiflex your feet so your toes point down toward your face. Keep your legs straight and at hip level as you spread your legs as far as possible. Fight against the resistance of the ankle weights as you return to the starting position.
Stand with your feet spaced hip-width apart and toes pointing forward. Extend your arms out in front of you and engage your core muscles. Start by lunging to the right with your right leg while keeping your left leg straight. Control your body weight to the right and softly plant your foot on the floor. Continue to lower your body into a squat by driving your hips backward and flexing at your right knee. Once your knee reaches a 90-degree bend, return to the starting position by pushing off of your right foot to lunge your body back. Continue on your left side by lunging to the left with your left leg.
Power Plie Squats
Stand with your feet side by side and extend your arms out in front of you to help with balance. Contract your core muscles to stabilize your spine. Jump up and spread your legs wider than hip-width in midair. Land softly on the balls of your feet and continue to lower your body into a plie squat by bending your knees. Once you reach a 90-degree bend at both knees, powerfully jump back up and bring your feet back together before landing in the starting position. To lessen the impact, slightly bend your knees as you come into contact with the floor.
Stand with your feet spaced wider than hip-width apart with your toes facing forward. Extend your arms out in front of you for balance. Drop down into a half squat and engage your core to keep your torso upright. Without lifting out of the squat, shuffle your body to the right by jumping your left foot in toward your right foot and then immediately jumping your right foot out to the right. Continue to shuffle to the right for at least 10 steps and then shuffle left by leading with your right foot.
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
- American Council on Exercise: Side Lunge
- "You Are Your Own Gym"; Mark Lauren & Joshua Clark; 2010