We are all perfect in own imperfections. But if you think that the shape of your leg may need correction, you can do so if you only select the correct exercises. The exercises cannot be random and the selections vary according to what you need to work. For some corrections, you may need to strengthen the external muscles and stretch the internal muscles, while for others it is the opposite.
We believe that these exercises can make a big difference for some people and we are excited to share them with our readers.
Get up, put your feet together and look in the mirror where your legs touch. Pay attention to your thighs, knees, calves, and ankles.
Great Leg Workout Exercises
1. Bow-legged shape
If your knees bend a little when you are standing, you may have a Bow-legged shape. To solve this, you must work to strengthen the muscles that will pull your knees closer to each and also stretch the muscles that are pulling them out. This will indirectly improve their shape.
Pistol squats
One-leg squats, or pistol squats, work on gluts and the insides of the thighs.
- Stand straight, engage your core.
- Lift your left leg, keeping your knees soft.
- Lower down squatting on your right leg.
- Repeat 10 times for each leg.
Note. At first, you may need to use a wall or chair to balance yourself while developing enough strength.
Figure 4 Stretch
Figure 4 stretch work on the internal rotators of the hip and improves the flexibility of the hip muscles.
- Lie on your back, place your right ankle on the upper left knee.
- Lift your legs.
- Take the left leg under the knee, hold for 30 seconds.
- Slowly return to the starting position.
- Repeat on the other leg.
Toe Touch
The toe touch focuses on stretching the hamstrings and outer thighs.
- Get up, put your feet slightly apart.
- Bend and reach the toes.
- Pay attention to keeping your knees together; You can use a towel if you need help. Simply roll up the towel and hold it with your knees.
- If it seems too easy, slightly raise your heels.
- Repeat 10 times.
2. Knock-kneed shape
If your thighs are close to each other but your shins do not touch, you might have knock-kneed legs, also called X-shaped. This can be caused by weak muscles on the outside of your hips and very tense thighs and muscles in the inside of the thighs.
Side Lunges
The side lungs are directed to the inner and outer thighs and hips.
- Get up, put your hands on your hips.
- Take a big step to the right by bending the right leg and keeping the left leg straight.
- Repeat 10 times.
- Repeat on the other side.
Lying Hip Abduction
Lying hip abduction works on the outside of the thighs and hips.
- Lie on your side
- Lift the upper leg. You can keep your legs straight or slightly bent.
- Repeat 10 times on each leg.
Side Step-ups
Side step-ups also improve thigh strength.
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- Stand near a bench, place your left foot on the bench and lift your body, placing the second foot on the bench.
- Repeat 10 times on each side.
3. False curvature
If your knees touch, but your legs go outward and look very thin, you may have a false curvature. The key to correcting this is to increase muscle volume in the lower legs to compensate for visual imperfection.
Heel raises
Heel raises increases calf strength.
- While standing, place the flat feet on the floor in their natural position and hold a chair or a wall to maintain balance.
- Stand on tiptoe.
- Repeat 10 times.
Walk or Running on Stairs
Walking or running on the stairs will strengthen your glutes, calves, and hamstrings. Stairs or a step machine: the choice is yours.
Deep Knees Bends
Deep knee bends cause the muscles to contract, which increases blood flow and makes all exercises more effective, as well as preventing tension.
- Place your feet shoulder-width apart.
- Squat as low as possible, keeping your feet flat on the floor.
- If it seems too easy, slightly raise your heels.
- Repeat 10 times.
4. Normal shape
If your legs touch each other at the upper thighs, knees, calves, and ankles, with only a small space between the ankles and half of the calves, consider yourself lucky.
This form is considered normal. But as we all know, perfection has no limits; Therefore, it may be a good idea to practice some of the most common exercises to keep your legs toned and strong.
Squats
Squats cover several muscle groups, including hamstrings, calves, abs, and buttocks, and are considered one of the most effective exercises for the lower body.
- Feet shoulder-width apart and squat.
- Make sure you keep your back straight. Remember, you can use weights or just your body weight, it all depends on your personal strength.
- Repeat the exercise 10 times.
Glute bridge
The gluteal bridge tones the abs, hamstrings, and glutes.
- Lie on the floor, bend your knees, and keep your feet directly below your knees.
- Lift your hips and tighten your glutes.
- Hold for a few seconds and return to the starting point.
- Repeat 10 times.
Walking lunges
The walking lungs work the entire leg, including the thigh muscles, and also help with symmetric toning.
- Lift weights, if you use any, take a big step forward and lower your body in a lunge.
- Push your foot back and step to the side of the front foot.
- Do 10 walking lunges, then turn around and make another 10 lungs walking back to the starting point, making sure that the knee of the front leg is always at a 90 ° angle.
Remember that exercise may not change the way bones and joints are structured, but it can improve the severity of some conditions and help completely with some minor problems.
What do you think of our selection? Which one would you try first? Or maybe you know other exercises that are very effective in perfecting your legs. Tell us your opinion in the comments section below.
Source: crfatsides
