How can I get an inner thigh gap without losing weight? (pic)?

The muscles of the inner thighs, also called the hip adductors,

respond to a very specific exercise routine. It takes about 15 minutes

of exercise three times a week to shape the inner thighs. All you need

is an exercise mat to get stared. Try these exercises for a few weeks

and you will feel more leg power when you walk, run, or swim. After

about ten weeks, you will see new definition in your thighs.

Outer Thigh Lift.

Lie on your left side, and prop your upper body nearly upright on

your left forearm. With your left leg bent comfortably, extend your

right leg at a 45-degree angle in front of you. Slowly raise the right

foot about six inches off the floor in a controlled motion. Hold for

one count, then slowly lower the foot almost to the floor; start

another lift without touching down. Do 10 reps. Then roil onto your

right side and repeat. Do 3 sets with each leg. 3 sets of 10

repetitions each is a good starting point. When the routine begins to

feel easy in about 3-4 weeks, add a one pound ankle weight.

Inner Thigh Firmer.

Lie on your left side with your head resting on a rolled-up towel to

maintain proper alignment of your head, shoulders, and hips. Bend your

right leg and rest it on the floor in front of you while extending

your left leg straight with the foot. Slowly lift your left leg about

six inches. Hold for a moment and then gradually lower the leg,

beginning the next lift before your foot touches back down on the

floor. After ten lifts, roll onto your right side and repeat. Complete

2 sets of 10 lifts with each leg. 2 sets of 10 repetitions each is a

good starting point.

Cable Adductor Machine

This is the machine in the gym that most women gravitate towards!

It's the one where you sit with your back pressed into the machine,

holding onto any handles and with your legs and feet pressed against

the foam pads. Smoothly bring your legs together, hold for a second

then return under control to starting position. Some machines will

have a combination of settings, allowing the legs to be taken wider,

avoid taking your legs out too far, especially for beginners. Aim to

keep your legs and back in contact with the machine at all times. It

may be useful to warm up your muscles with a lightweight prior to your

training weight, as this will not only help prevent injury, but also

make sure that the machine is set-up comfortably for you.

Inner Thigh Firmer Using a Stability Ball or Pillow.

Lie on your back on the floor and place a small Swiss Ball or large

pillow centrally between your lower legs. Smoothly squeeze the ball or

pillow, aiming to apply pressure from both legs, onto the sides of the

ball. Hold in the inner phase for 2 - 3 seconds prior to releasing and

repeating again. Repeat 10 times. This exercise is usually performed

while lying, but can also be performed seated or standing. Complete 2

sets of 10 repetitions. 2 sets of 10 repetitions is a good starting

point.

How Much Exercise Is Enough To Tone The Inner Thighs?

This number guide will help you determine what intensity is right for

you.

Let's say that the intensity of the exercise ranges from 1 to 5.

1 - Light exercise, can barely feel the muscle. (this is what you

feel in the first 1-3 repetitions)

2 - You can feel the hip muscles working (as you do more repetitions,

you become more aware of the tension in the muscles)

3 - Moderate intensity, where you begin feel a 'burn' or 'strain' in

the muscle. You have to exert a little to maintain the exercise.

4 - Moderate to high intensity, where your hip muscle starts to hurt,

and you feel like stopping.

5 - High intensity, where you just can't continue. You need to stop

and take a break.

In order to tone the thighs, you need to push to an intensity that

falls between 3 and 4. This will vary from person to person. For some

individuals, 10 repetitions of an exercise is enough to get to 3, or

even 4. This is especially common for beginners, or for those who have

resumed exercise after a long break. For other, more conditioned

individuals, it is common to get to 3 or 4 after 30-40 repetitions, or

after using ankle weights.