WELLNESS & FITNESS

Determine Your Leg Shape And Find Exercises To Make Them Toned And Shaped

Date June 12, 2019 14:09

We're not all supposed to have the same “Barbie bodies” because everyone is unique. Today, however, there is a lot of emphases placed on body weight, size, and appearance. As a result, we often unfairly judge others by their weight and size alone.

Determine Your Leg Shape And Find Exercises To Make Them Toned And ShapedS_Photo/Shutterstock.com

Of course, it's important to remember that we are all perfect in our imperfections but if you still think that your leg shape needs a bit of correction, you should, first of all, consider the origin of your curvatures. If it isn't influenced by different diseases, such as osteoporosis, obesity or gastroenterological and the musculoskeletal system problems, then you might try the following exercises according to your leg shape:

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1. Bow-legged shape 

If your knees bend slightly outward when you are standing straight then you should try:

1. Wide-leg sumo squats

Foam Roller Toe Touch: You will need a towel to roll up and stick between your knees. Holding it between your legs as you touch your toes will activate your adductors and help pull your knees in.

Side-Lying Hip Internal Rotation:

 

2. Knock-kneed shape

If you have X-shaped legs, side lunges might help you to improve the situation as long as they target the inner and outer thighs and hips:

Determine Your Leg Shape And Find Exercises To Make Them Toned And ShapedDean Drobot / Shutterstock.com

  • Stand straight with your feet shoulder-width apart. Step out with your right foot as wide as possible. Bend the right leg, and keep the left leg straight.

You should also consider lying hip abduction

  • Lie on your side with your head supported, knees straight and feet together. Lift your top leg off your bottom leg as high as possible without rotating your pelvis. Return to the start position.

And, finally, side step-ups:

3. False curvature 

If your knees touch but your lower legs go outward the key for correcting this might be walking or running on stairs. It will help you to increase the muscle bulk in your lower legs and make your legs look more proportional.

Practice heel raises:

Determine Your Leg Shape And Find Exercises To Make Them Toned And Shapedlightwavemedia / Shutterstock.com

Moreover, deep knee bends are useful as they target your glutes, quadriceps, and calves:

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

Публикация от Mitch Vc (@mitchnvc)

4. Normal shape

Perfection has no limits. Yet, if you are lucky enough to have only one tiny gap from the ankles up to the middle of the calves, you can practice any of the mentioned exercises and even more. For instance, squats and walking lunges will help you to keep your legs toned and strong.

Determine Your Leg Shape And Find Exercises To Make Them Toned And ShapedDean Drobot / Shutterstock.com

  • Place your feet shoulder-width apart and squat;
  • To make the exercise more effective, make sure that you keep your back straight. Moreover, you can use additional weight if you feel like it;
  • Repeat at least 10 times. 

The foremost advice is to remember that exercises can't change the way bones and joints are structured, but they can make particular muscles bigger and more toned. This, in fact, can change the visible imperfection. 

READ ALSO: 8 Effective Exercises To Help Reduce That Annoying Back Fat


This article is solely for informational purposes. Do not treat yourself, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for harm that may result from using the information provided in the article. The material in this article is for informational purposes only and does not replace the advice of a certified specialist.