You cannot guarantee a thigh gap; it depends mostly on bone structure, pelvis width, and body fat distribution
Focus on overall health rather than trying to force a specific body shape
Maintain a balanced diet with enough protein, fiber, healthy fats, fruits, and vegetables
Avoid extreme calorie restriction or crash diets
Do regular full-body exercise, including walking, cycling, swimming, or other cardio
Add strength training for legs, glutes, core, and upper body
Improve posture and mobility with stretching and flexibility work
Get enough sleep and manage stress
If you want to change body composition, aim for gradual, sustainable fat loss under professional guidance
Stop if you feel weak, dizzy, or develop obsessive thoughts about your body
Talk to a doctor, dietitian, or mental health professional if body image concerns are affecting you