Everybody tends to think that perfectly toned legs take months of hardcore exercising.
good news folks
all you actually need is to know your leg shape
do 3 exercises specifically catered to it, and you’re all set!
So let’s get right into it…
There are four main leg shapes:
bow-legged, knock-kneed, false curvature, and normal.
O型 X型 OX型 以及大众型
To figure out which one of them is yours,
stand straight with your feet together, and
look in the mirror to see where your legs touch.
Don’t forget to pay attention to
your thighs, knees, calves, and ankles.
你的大腿 膝盖 小腿和脚踝是否碰触
If you notice your knees bending slightly outward, you probably have a bow-legged shape.
The main goal for this leg type is to pull the knees closer
by strengthening the muscles
and then stretch the muscles to pull the knees out.
Thankfully, these 3 simple exercises can do the trick!
1. Pistol squats
Pistol squats are basically one-leg squats.
These guys give a great workout to tons of your leg muscles,
including your hamstrings, gluteus maximus, calves, and the insides of your thighs.
包括腿筋 臀大肌 小腿 以及大腿内侧肌肉
So to perform a pistol squat,
stand straight and lift your right leg up.
From this position lower down, squatting on your left leg, and come back up.
从这个姿势下蹲 用左腿蹲 再站起
Repeat the same thing 10 times for each leg.
The key to this exercise is to engage your core
while keeping your knees soft.
okay if you need to use a wall or a chair for some balance,
with time you bulid enough strength to do pistol squat on your own.
2. Figure 4 stretch
This exercise is kind crazy,
but it’s unbelievably effective for a bow-legged shape.
It mainly targets your hip’s internal rotators
improving the flexibility of your hip muscles.
To start the exercise, lay on your back and
place your right ankle on top of your left knee.
Now bring the legs up and grab your left leg right below the knee.
Hold this pose for about 30 seconds, return to the initial position
and repeat the same thing for the other leg
Don’t forget to breathe correctly
inhale deeply through your nose, pause for a moment,
and then exhale slowly through your mouth.
3. Toe touching
Toe touching is really quick and easy,
you can do it anywhere, anytime, no special equipment necessary.
It mainly focuses on stretching your hamstrings and outer thighs.
So begin by standing straight
and placing your feet a bit apart.
Bend down and try to reach your toes.
Keeping your knees together and straight.
Freeze for a second and come back up.
Do the same thing 10 more times, and your workout is over!
If you need help keeping your knees together,
roll up the towel and hold it with your knees.
And on the contrary, if the exercise feels way too easy,
make sure to elevate your heels a little bit.
When you stand still,
are your thighs close to each other but your shins don’t touch at all?
Then you have knock-kneed legs
Or, as they are often called X-shaped legs.
This leg shape means that
you have weak muscles on the outside of your hips and thighs
but very tight ones on the inside.
And we’re gonna work on that!
This was one of the most popular leg exercises
and it’s perfect for knock-kneed legs.
Side lunges target your inner and outer thighs as well as your hips,
making your legs nice and slim.
Stand straight and place your hands on your hips.
Then take a big step to your right
bending your right leg, while keeping your left leg straight.
Return to the initial position
and do the same thing for your left leg.
Make sure to do at least 10 side lunges for each leg.
You can also use dumbbells
to make the exercise even more challenging and effective.
Lying hip abduction
knock-kneed legs basically suggests that you lack hip strength
and the lying hip abduction exercise takes care of it.
It makes your outer thighs and hips work
balancing everything out.
It’s pretty easy to do as well –
just lay on your side, raise your top leg up
hold it like this for a sec, and lower it back down.
Repeat the same thing 10 times for each leg
and that’s it!
Keep in mind that
both of your legs should be either perfectly straight or only slightly bent.
Here’s another exercise to get the outer thighs made of steel!
Moreover, this type of step-up can effortlessly improve your balance
and protect your lower back.
Stand near a bench
(you can use a chair if you’re doing this exercise at home)
place your right foot on it, and lift up your body
placing your second foot on the bench or chair as well.
Then go right back to the initial position.
As always, 10 times for each side should be your minimum.
Make sure to keep a steady breathing pattern throughout the exercise, by the way
inhale when at a starting position and exhale as you go up on the bench.
If your knees touch
but your lower legs actually go outward and look way too skinny,
you’re probably in the false curvature group.
To correct this
you just have to increase the muscle bulk of your lower legs,
and these 3 exercises can help you do just that!
1. Heel raises
Heel raises are the easiest exercise you can think of
just stand straight and raise up on your tip-toes at least 10 times.
上身直立 踮起脚尖 重复至少10次
This simple movement significantly increases your calf strength, gradually changing your leg shape.
If you have trouble keeping balance,
you can hold a chair or stand next to a wall.
2. Walking or running stairs
Walking, and especially running stairs is a great cardio workout.
It makes your glutes, calves, and hamstrings way stronger
toning up your legs.
So next time you have a work break,
just walk a flight of stairs
to really make your muscles work!
Deep knee bends
The biggest advantage of this exercise is
that it causes your muscles to contract.
This process boosts your blood flow
and doubles your results, while also preventing strains.
To perform it you have to place your feet shoulder-width apart
做这个动作时 双脚分开 与肩同宽
and squat as low as you can,
keeping your feet flat on the floor.
Make sure to do about 10 deep knee bends every single day.
If the exercise feels too easy,
try to elevate your heels slightly or add dumbbells to your workout.
And finally, if your legs touch each other
at the upper thighs, knees, calves, and ankles
大腿上部 膝盖 小腿都相互接触
and have only one tiny gap from the ankles
all the way up to the middle of the calves,
you fall into the last leg shape category.
Nobody bothered to create a proper name for it,
so it’s just considered to be normal.
However, this doesn’t mean
that you can’t make your legs look even more fabulous!
So I have 3 cool exercises for you too.
Squats are probably the most effective leg exercise ever created!
They cover multiple crucial muscle groups,
including hamstrings, calves, abs, and glutes.
包括腿筋 小腿肌肉 腹肌 臀大肌
Your starting position for this one should
be standing up with your feet shoulder-width apart.
Now squat down, keeping your back straight.
Stay in this position for a couple of seconds and come back up.
If you wanna get to your final goal faster,
use weights and repeat this exercise
at least 10 times every single day.
One week in and you’ll see your legs transforming!
Glute bridges mainly work on your abs (cool),
your hamstrings (even better), and your glutes(obviously).
So to get all these muscles working,
lay flat on the floor and bend your knees
so that your feet are directly under your knees.
Then lift your hips up, hold this pose for 2-3 seconds,
and return back to the initial position.
For the best results, pay attention to your breathing pattern
( inhale at the starting position and exhale as you raise your hips )
and squeeze your glutes each time you perform a bridge.
This precious exercise doesn’t just target a couple of muscle groups like most exercises do –
it works your entire leg!
Your thigh muscles count as well,
so it’s basically the most symmetrical leg toning you can get.
To do a walking lunge, stand straight, keeping your feet together.
From here take a big step forward
and lower your body into a lunge.
Push your back foot up and step next to your front foot.
Do 10 walking lunges forward,
then turn around and do 10 more back to your starting point.
转身 再走10个弓步 回到开始的位置
The only thing you have to remember is to
keep your knees at a 90-degree angle.
And there you go！
If you do all the exercises from your leg shape group regularly,
it won’t be long ‘till you see the first positive results.
And how do you keep your legs in shape?
Let me know down in the comments!
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