The thigh gap, referring to the space between one’s thighs when standing, is something many women covet for both aesthetic and functional reasons. Those without this in-demand feature likely know that few things in life are as annoying as thighs that rub together when walking. 

From pregnancy to hormonal fluctuations to genetics to age, many factors can cause inner thigh fat to form and erode the gap. This flab not only results in physical issues like chafing but also can affect a woman’s self-confidence due to its impact on their bodily image. 

In addition, in recent years, the pursuit of the thigh gap has become a prominent trend in the world of beauty and body image. The internet lists several crash diets and exercises to help one achieve the thigh gap. Yet, as is the case with almost everything in life, convenient answers are not always the best answers. 

Those looking to achieve a thigh gap that will last have come to the right place. For some, a combination of lifestyle changes can deliver this desired look. For others, thigh gap surgery, a cosmetic procedure aimed at creating a visible space between the thighs, has gained popularity among those seeking a particular body ideal.

Keep reading to learn more about this vaunted feature and how to achieve one on your own and with a cosmetic treatment. 

A Background on Thigh Gaps

If you find yourself wondering what in the world is a thigh gap, this informal term refers to the space between one’s thighs when standing with the feet together. As you can hear board-certified plastic surgeon Dr. Rafael Magana detail in the video above, patients often want this gap due to friction caused by excess tissue in the legs. 

The presence of a thigh gap largely comes down to one’s anatomy, all else being equal. Being overweight can lessen the likelihood of having this feature, but relatively healthy, fit women can also lack a thigh gap. For others, it may be more achievable due to wider hips or a different body fat distribution. 

Some people have this space due to their genetics, bone structure, and their body’s fat storage tendencies. Meanwhile, athletic individuals may have thighs that rub together due to the amount of muscle they have on their upper legs.  

Regarding cosmetic procedures, Dr. Magana explains that a combination of debulking (fat removal) and skin tightening is likely the best bet. Sometimes, surgeons remove fat from the front of the thighs, and in other instances, they leave behind the right amount of fat to ensure balanced results. 

Talk with a qualified plastic surgeon to learn whether thigh gap surgery suits your body goals.

Reasons People Want a Thigh Gap

Inner thigh chafing is one of the more common reasons patients seem to achieve a thigh gap. As a result of this chafing, certain symptoms can form, including rashes, redness, itchiness, and discomfort. For others, like the subject of the patient testimonial above, her thighs rubbed together when she walked and were a major nuisance. 

Still, others are simply interested in changing their appearance to feel more confident. Because thigh fat tends to form for hormonal reasons, this area can be difficult to tone on your own. 

Thigh Gap Procedures: What to Consider

Nonsurgical Fat Removal Has Limitations 

Some practices offer noninvasive procedures like laser liposuction for patients looking to achieve a thigh gap, but in reality, such options are limited. 

Unlike liposuction, which physically removes fat to provide meaningful results, these methods use varying energy types, like lasers, freezing cold temperatures, ultrasound waves, and radiofrequency energy, to disrupt fat from above the skin. Over the following months, the damaged fat cells slowly empty their contents, leading to some results. 

However, these methods do not lower the amount of fat in any area, like the thighs. Instead, they cause cells to deflate, meaning they can quickly fill back up and reverse your results if weight is gained after treatment. 

Nonsurgical approaches also require many sessions, sometimes up to eight or more, which can mean higher costs. These treatments also lack the customizability of minimally invasive thigh gap procedures. 

Most importantly, the results are meager at best and likely will not last. Fat cells do not regenerate once we reach adulthood; they can still grow or shrink, but they will not regrow. Because nonsurgical fat removal does not remove fat cells from the body but shrinks them, they can quickly fill back up with weight fluctuations. Noninvasive thigh fat removal treatments ultimately provide a temporary and hardly recognizable result for most patients. 

Check out this article comparing invasive and noninvasive fat removal for more details about each technique. 

Injectable Fat Removal: Can It Provide a Thigh Gap?

Injectable treatments like Kybella work by dissolving cells around the injection site. Although it is only FDA-approved for use on the chin area, many providers offer it as a method for dissolving inner thigh fat. 

These injections, composed of deoxycholic acid, can be quite uncomfortable in the moment and often require multiple sessions as well. However, recent studies have suggested that it can lead to a measurable difference in thigh circumference four months after receiving up to four sessions of injections.     

Nonetheless, injectable thigh gap treatments are also limited in scope when it comes to customizing results. All providers can do is increase or lower the volume of acid, as opposed to procedures like liposuction, which enable more precise and targeted quantities of fat removal.   

Finally, areas with larger amounts of fat can experience dramatic swelling and inflammation due to the damage done to fat cells by chemical injections. Therefore, Kybela tends to be most effective in smaller areas of stubborn fat rather than more expansive regions like the thighs.  

Liposuction for a Thigh Gap

Liposuction is a more direct way to remove unwanted thigh fat compared with the above treatments. The tradeoff with liposuction is that it is a more invasive treatment, as it requires incisions made with scalpels, through which fat cells are removed. 

Inner thigh liposuction can sculpt a thigh gap, but this type of procedure can come with several risks and side effects if done by an unqualified surgeon or with antiquated technology. These procedures typically cost more but only require one session to provide long-lasting results. 

Traditional liposuction requires surgeons to manually move the suctioning device, called a cannula, back and forth to scrape away the target fat cells. Downtime can last several weeks, and general anesthesia is often required. Plus, loose skin is often a concern after liposuction if too much fat is removed or the patient has poor skin elasticity.  

Thigh Lifts Can Create a Thigh Gap 

For patients with significant loose or excess skin concerns, a thigh lift may be a suitable option for achieving a thigh gap. 

Also called a thighplasty, this procedure is fully invasive and typically done under a general anesthetic. During an inner thigh lift, large incisions are made along the groin area, through which the surgeon will excise or pull loose skin tight.  

Fat can also be removed via liposuction if needed to deliver slender legs with a gap. This procedure can provide dramatic changes, but because it is more invasive, more risks are involved, and recovery can last many months. 

Inner Thigh AirSculpt+: The Best Treatment to Get a Thigh Gap

AirSculpt is a next-generation body contouring treatment that removes stubborn fat and tightens the skin using no needles, scalpels, or stitches. Patients remain fully awake during their thigh gap surgery. This patented technology removes fat cell-by-cell through minuscule entry points just two millimeters wide, much smaller than those required with traditional liposuction.

Unlike nonsurgical procedures, AirSculpt physically removes fat, meaning results are permanent and only one session is needed. Still, this technique is much lighter on the body than traditional liposuction or thigh lifts, as downtime lasts just 48 hours on average. 

The AirSculpt device rotates rapidly during the fat removal process, which generates frictional heating that leaves skin tighter in the thigh area. Patients needing more dramatic skin tightening can forego the invasive inner thigh lift by pairing their fat removal with AirSculpt+, an innovative skin tightening add-on. 

This technique uses a thin wand inserted through the same tiny entry points, which heal to resemble small freckles, that emits cold plasma energy to tighten the skin effectively. This combined approach offers results comparable to a lift with a much less taxing procedure. 

Generally, the knees will be included with the inner thighs during an AirSculpt procedure to preserve a balanced look throughout the entire cosmetic unit. Of course, this is not a hard rule, and each treatment will be individualized according to the specific patient's goals. 

Wide-Awake Thigh Gap Surgery: An Example

This video features a Leg AirSculpt procedure focusing on the inner thighs. As you can see, the featured patient remained fully awake and alert; she was even able to complete a live interview as she had a thigh gap contoured! 

Toward the end of the video, you can see the dramatic results she achieved following her treatment. 

More Thigh Gap Treatment Before and After Photos

Each of our featured patients above received Inner Thigh AirSculpt to achieve a thigh gap. As you can hear in the video testimonial above, that patient was annoyed with the discomfort she experienced due to chafing; AirSculpt’s innovative liposuction technique provided a near-instant solution! 

To see more examples of patients who achieved a thigh gap with AirSculpt, please browse our interactive before and after gallery, which can be filtered by several factors, including age, skin tone, gender, and procedure area. 

Getting a Thigh Gap on Your Own 

A Note On Targeting Fat Loss in Specific Areas

Spot fat reduction, the idea of losing fat in specific areas through targeted exercises, is a common misconception. Fat loss occurs throughout the body; you cannot spot-reduce fat in the thigh region alone. 

When in a caloric deficit, you will lose fat throughout the body, with some areas being more genetically resistant than others. Cardio and strength training are both helpful for entering a caloric deficit, but what you eat is the most critical factor. 

Now, let’s look into some exercises to help you achieve a thigh gap.

Thigh Gap Exercises

Cardiovascular exercises are best for entering a caloric deficit as they tend to get and keep the heart rate elevated more. The type of cardio only matters a little for fat loss purposes (when it comes to longevity, both types mixed in are ideal). Still, higher-intensity activities like sprinting will burn calories more quickly. 

Cycling is also an excellent cardiovascular exercise that can help tone the thighs. Whether cycling outdoors or using a stationary bike, aim for at least 30 minutes of moderate to intense cycling sessions for maximum benefits. 

Beyond cardio, a mix of strength exercises and endurance training will help you build muscle and improve your overall stamina and fitness levels. These exercises can all be done in a lower rep, more functional manner that will not promote bulky growth and instead favor leaner, toned muscles.

Squats for Stronger Thighs: Squats are one of the most effective exercises for targeting the entire thigh region. Stand with your feet shoulder-width apart and lower your hips as if sitting in an imaginary chair. Keep your back straight, engage your core, and push through your heels to return to the starting position. Squats can be done in many ways, including with a barbell, kettlebell, or independently. 

Lunges for Toned Leg Muscles: Lunges are excellent for working on individual leg strength and balance. Take a step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push back to the starting position and alternate legs. Lunges can be done with a barbell, dumbbells, or independently. 

Leg Press for Thigh Strength: The leg press machine is ideal for isolating and targeting the thigh muscles. Sit with your back against the seat and your feet shoulder-width apart on the platform. Push the platform away from your body and then slowly bring it back towards you. Do three sets of 8-10 repetitions.

Deadlifts to Engage Multiple Muscle Groups: Deadlifts are a compound exercise that engages various muscle groups, including the back and thighs. Stand with your feet shoulder-width apart and a barbell in front of you. Bend at the hips and knees to lift the barbell, keeping it close to your body. Variations include straight-legged and single-leg deadlifts to focus more on the hamstrings.

Inner Thigh Squeezes: Inner thigh squeezes can be done with or without a resistance band. Lie on your back with your knees bent and your feet flat on the ground. Place a ball or a pillow between your knees and squeeze your thighs together. Hold for a few seconds and release. Repeat for three sets of 15-20 squeezes.

Pilates Inner Thigh Leg Lifts: Pilates offers great exercises for targeting the inner thigh muscles. Lie on your side and lift your top leg while keeping it straight. Lower it back down and repeat for three sets of 12-15 repetitions on each leg.