A thigh gap is a space between the inner thighs when standing upright with knees together. It has become a beauty trend, with some women aspiring to have a thigh gap to achieve an idealized slim figure. However, there is much debate over whether a thigh gap is a realistic or healthy goal for most women. This article will examine the anatomical factors that influence thigh gap formation, societal pressures surrounding the thigh gap ideal, and the health implications of attempting to attain a thigh gap.
What is a thigh gap?
A thigh gap refers to a space or gap between the inner thighs when standing upright with legs together. It creates an empty diamond shape space that is absent of flesh between the thighs. The term “thigh gap” became popular in the early 2010s when thinspiration images and pro-anorexia (pro-ana) sites began circulating pictures of extremely slender women and models with thigh gaps. This framed the thigh gap as an aspirational indicator of thinness.
The thigh gap beauty trend is controversial, as critics view the normalization of the thigh gap ideal as promoting unhealthy body standards. However, some women naturally have thigh gaps, based on their individual body shape and bone structure. For these women, a visible thigh gap occurs effortlessly when standing upright – it is not something they have actively worked to achieve through dietary restrictions or over-exercising.
What causes a thigh gap?
There are several anatomical factors that contribute to the formation of a thigh gap:
Pelvic structure
The distance between the pelvic bones where they join at the pubic symphysis helps determine thigh gap. A wider set pelvis, known as a gynecoid pelvis, creates more space between the thighs. This pelvis type is genetically more common among females. A narrow pelvis provides less space between the thighs, making a gap less likely.
Femur (thigh bone) angle
The angle of the femur bones (thigh bones) where they insert into the hip joint also impacts thigh gap formation. Thigh bones that naturally angle farther outward create more space between the thighs. Thigh bones that are more vertically aligned result in the thighs being closer together.
Amount of fat and muscle
The amount of fat and muscle mass on the inner thighs influences thigh gap appearance. Less fat and muscle between the thighs allows more of a gap. More fat and muscle on the inner thighs closes any potential space between them. Genetics and fitness levels account for individual variations in fat distribution and muscle mass.
Overall leanness
Extremely low levels of body fat allow greater visibility of a thigh gap. Minimal fat on the buttocks and thighs means less tissue filling in the space between the thighs. However, too little body fat is unhealthy and unsustainable for most women.
Can you create or get rid of a thigh gap?
For women who do not naturally have a thigh gap based on their bone structure and genetics, creating or getting rid of a gap requires altering the fat and muscle composition on the thighs and hips. However, the extent to which these factors can be healthily modified is limited:
Dieting to reduce body fat
Eating an extremely calorie restricted diet of under 1200 calories per day in an attempt to lose fat from the thighs and buttocks can reveal a preexisting gap or induce fat loss to create a small gap. However, such severe dieting is only sustainable short-term for most people and can lead to nutritional deficiencies and rebounding weight gain. Safety should take priority over pursuing any idealized body shape.
Increasing inner thigh muscle
Focusing on resistance training exercises that target the inner thigh adductors and abductors can build up these muscles. This may narrow any gap. However, genetics still determine the underlying bone structure, which cannot be altered through exercise. Only a modest reduction in thigh gap may occur from increased thigh muscle.
Surgery
Procedures like thigh lift surgery remove excess skin and tissue from the inner thighs. This surgically eliminates some of the fullness of the thighs to create a thigh gap. However, surgery carries risks and may not produce a dramatic or natural looking gap. Many experts advise pursuing surgery for medical or reconstructive purposes rather than purely cosmetic motivations.
What is a healthy thigh gap?
For women who have a natural thigh gap based on their skeletal structure without having to resort to extremes, a modest gap of about 2-3 inches width or less is considered within the range of healthy. However, any size of thigh gap achieved through unsafe means would not be considered a healthy gap.
A healthy thigh gap occurs effortlessly based on bone structure without having to work for it. It should not be viewed as an aesthetic goal to strive for. A healthy body is defined by overall wellness, not any single body part. Viewing a thigh gap as a requirement for beauty can promote poor body image and unhealthy behaviors in pursuit of this unnatural and unrealistic standard.
Thigh gap controversies
The thigh gap trend is highly controversial for many reasons:
Promotes thinning at any cost
The thigh gap aesthetic promotes thinning of the body at all costs, even if it requires extreme and dangerous restrictive dieting. Presenting only very slender women as aspirational and attractive leads impressionable girls to develop poor body image and engage in unsafe dieting practices from a young age.
Unrealistic for most women
For the majority of women, a noticeable thigh gap is anatomically unachievable or highly unrealistic. Genetics account for variances in hip width, thigh bone structure, and fat distribution. Most women are not biologically predisposed to having a thigh gap, making this an unrealistic body ideal.
Stigmatizes healthy weights
The thigh gap fixation shames and stigmatizes healthy weights and body types. Suggesting that a thigh gap is required to be beautiful leads to the perception that normal sized, fit women’s bodies are flawed and undesirable if they do not have a gap.
Sign of malnutrition
In many cases, a pronounced thigh gap is only attained at such low body weights that it indicates malnutrition and inadequate caloric intake. Using malnutrition as a beauty standard promotes eating disorders.
Photoshopped images set unrealistic expectations
Many of the thigh gap images shared online are digitally altered to exaggerate the gap and make thighs slimmer. This propagates unrealistic expectations that even models’ and celebrities’ bodies do not attain naturally in real life. Impressionable young women compare their bodies to unrealistic Photoshopped images.
Distracts from holistic health
The thigh gap trend detracts focus from overall health and well-being. It zeroes in on one physical feature as the primary objective, rather than encouraging balanced nutrition, self-acceptance, and moderation.
The dangers of extreme thigh gap goals
Pursuing a thigh gap at all costs can seriously endanger physical and mental health:
Eating disorders
Obsession with achieving a thigh gap may spiral into eating disorder behavior like extreme calorie restriction, fasting, purging, and over-exercising. Eating disorders threaten nutrition, organ function, fertility, bone health, and can lead to death.
Body image issues
Making appearance and thinness primary sources of self-worth often causes chronic negative body image. Never feeling thin enough while chasing unrealistic ideals leads to lack of self-confidence, poor self-esteem, and depression.
Yo-yo dieting
The extreme dieting pursued to reveal a thigh gap often ends in rebound bingeing and weight gain once the restrictive phase ends. This initiates unhealthy cycles of yo-yo dieting with weight fluctuations.
Nutrient deficiencies
Severely restricting food intake deprives the body of energy, protein, healthy fats, vitamins, and minerals essential for health. Deficiencies can cause anemia, organ damage, infertility, osteoporosis, suppressed immunity, and more.
Metabolic damage
Prolonged under-eating slows the metabolism. This makes it easier to gain weight and harder to lose weight in the long-term due to metabolic adaptations. The body fights to conserve energy in the face of starvation.
Loss of muscle mass
Insufficient protein and calories, especially when paired with over-exercising, causes loss of lean muscle mass. Muscle loss further slows the metabolism and makes the body look soft instead of toned.
Increased risk of injury
Nutrient deficiencies and low body weight compromise bone health and increase injury risk. Stress fractures, fractures, and sprains become more likely with reduced nutrition and intense training aimed at creating a thigh gap.
Psychological impacts
The relentless pursuit of thinness to achieve a supposed ideal frequently leads to anxiety, depression, social isolation, and obsession over food, exercise, and body image. Making appearance the focus erodes mental health.
Potential death
In extreme cases, the malnutrition and medical complications caused by eating disorders aimed at a thigh gap can be fatal. All deaths related to eating disorders are preventable and tragic losses of human life.
Thigh gap vs. health
The thigh gap ideal is incompatible with true health and wellness. While humans naturally come in many shapes and sizes, certain characteristics indicate health:
| Thigh Gap Focus | Health Focus |
|---|---|
| Values thinness above all else | Values overall wellbeing |
| Willingness to sacrifice health for appearance | Unwillingness to compromise health for looks |
| Isolates one body part as ideal | Recognizes beauty in different body types |
| Leads to restrictive eating | Supports balanced nutrition |
| Promotes fast, unsustainable weight loss | Encourages gradual lifestyle changes |
| Requires constant dieting | Doesn’t force food rules or restriction |
| Equates thinness with success and worth | Separates weight and self-worth |
| Contributes to poor body image | Promotes body appreciation and care |
The thigh gap trend tends to disregard science-based health principles in favor of appearance. But wellness depends on much more than any single body part.
Healthy and realistic alternatives
For those caught up in the quest for the elusive thigh gap, it is important to take a step back and refocus on holistic health goals:
Make self-care a priority
Redirect time and energy spent obsessing over food and exercise into meaningful self-care practices like therapy, socializing, relaxing hobbies, mindfulness, and adequate sleep.
Practice mindful eating
Rather than counting calories and restricting food groups, learn to eat intuitively in response to hunger and fullness cues. Make peace with all foods by allowing gentle nutrition.
Seek professional help if needed
For those struggling with body image issues or showing signs of an eating disorder, seek professional support. Counselors can help build a positive body image and psychologists can treat disordered eating.
Find role models who embody self-acceptance
Follow social media accounts and read books by people who have overcome body hatred and exude body confidence at higher weights to reset beauty ideals.
Make exercise about feeling good
Focus workouts on activities that are enjoyable and energizing. Exercise for health rather than attempting to punish the body into submission.
Separate beauty and worth
Challenge the notion that weight determines human value and beauty. Seek out perspectives that decouple inherent worth from appearance.
Practice inner reflection
Explore your core values, passions, and goals. Define success based on fulfillment and character rather than physical ideals.
Foster community
Surround yourself with people who boost your confidence and don’t fixate on rigid appearance standards. Avoid toxicity.
Give your body appreciation
Instead of critiquing every body region, focus on all the remarkable things your body allows you to experience and accomplish.
Conclusion
A thigh gap is caused by anatomical factors like pelvic width, thigh bone structure, leanness, and muscle mass. While a small gap may occur naturally for some based on genetics, pursing a thigh gap via extreme restriction is dangerous. The thigh gap trend promotes unrealistic expectations, unhealthy eating behaviors, poor body image, and risks associated with malnutrition. Reframing beauty ideals to celebrate health at every size provides a much more holistic, safe, and empowering alternative.