HOW TO HAVE A THIGH GAP
Do butterfly stretches. Sit down on the floor, with your back straight and upright. Bend your knees outward, and put the soles of your feet together. Draw your feet as close to your pelvis as you can without straining, and try to lower your thighs so that they're parallel to the ground. Hold for five to 10 seconds.
You might need to hold your feet together with your hands to do this stretch. That's OK!
Be gentle. You may have seen people doing this stretch by flapping their knees vigorously up and down, like butterfly wings, but that's a quick way to injure yourself. Instead, aim to keep your movements slow and precise.
Do a butterfly stretch before you start working out your thighs — it'll help loosen them up and prevent muscle tears.
2
Do Pilates leg lifts. Lie down on your left side, with your head either resting on your left arm or supported by your left hand. Bend your right knee, and lift it over your left leg so that your right shin is resting on the floor. Keep your left leg straight as you exhale and lift a few inches, then inhale as you lower it. Do three sets of 10 reps on each side.
Try to keep your torso as straight and immobile as possible as you lift your legs.
Move slowly. You'll notice that the slower your movements are, the more they'll work your thighs.
If you have a back injury, clear this exercise with your doctor before doing it.
3
Do inner-thigh presses. You can do this exercise sitting at your desk, or try a more complicated version on the floor:
Sitting press: Sit up straight in your chair, with your back straight and your abs pulled in. Place a towel, pillow, or other small-ish object between your knees. Squeeze it between your knees as tightly as you can, and hold for a few seconds. Do 20 reps.
Bridge press: Lie down on your back, with your knees bent and your feet flat on the ground, hip-width apart. Put something like a pillow, towel, or other soft object between your knees. Lift your pelvis until you're in bridge position (that is, the line running from the back of your knees to your shoulders is as straight as possible), and squeeze the object between your knees as tightly as you can. Do 20 reps before lowering yourself back to the ground.
Blaise