With the ideal shape of the legs in a standing position, the knees and ankles of one leg are in contact with the knees and ankles of the other. A slight curvature of the legs can be corrected with special exercises - the muscles are pumped in the right places, and the legs acquire a good shape.
Instructions
Step 1
Determine the shape of your legs. With the O-shaped shape, the legs diverge from the pelvis, the ankles of the two legs touch, but the knees do not, thus they form the letter O. If, on the contrary, the knees touch, but the ankles are not, then the legs have an X-shape.
Step 2
Begin each workout with an exercise to stretch the muscles for any curvature of the legs. Stand up straight, keep your back straight, pull your stomach in. The muscles in the body should be relaxed. Bend your knee and grab it with your hand. The heel should touch the buttocks. Fix the pose for 5-10 seconds. Repeat the same with the other leg.
Step 3
Do figure skating, swimming, gymnastics with O-shaped legs. And also do the following set of exercises daily. Get on your knees, spread your toes and sit between them on the floor or on your heels. Then rise, straighten your back, spread your legs apart. Squat so that your knees touch.
Step 4
Sit, stretch your legs and turn your feet to the right and left in sharp, quick movements. Then, tense your leg muscles so that the socks are turned outward. After that, stand up, bring your legs as close as possible and tighten your muscles. Hold this position for 3-5 seconds. This exercise helps to straighten the O-shape of the legs.
Step 5
Ski, breaststroke, horse riding, biking to correct the X-shaped curvature of the legs. Do the following exercise daily. Sit in a Turkish position and rise slowly without using your hands. When you are upright, straighten your back and slowly spread your legs as far as possible to the sides. Fix this pose for 3-5 seconds.
Step 6
Squat down with your palms on the floor in front of you. Rise slowly, straighten your legs, and do not lift your palms off the floor. Lock in this position for 5 seconds. Then sit down, straighten your legs, rest your hands behind your back. Pull the toe out to the side of the heel, then towards yourself, straining the lower leg as much as possible. Do 10 reps for each leg. With this exercise, the X-shaped legs will eventually take on the perfect shape.
Step 7
Relax your muscles after each series of exercises. Sit down and straighten your back. Clasp your leg with your hands and slowly raise. Hold this position for 5 seconds. Then change your leg. While doing this, keep your legs close to one another. Make sure your knees are not bent.
