Our imperfections are what make us perfect. But if you think that the shape of your legs needs a little correction, then it is possible to achieve your goal by selecting the right series of movements. The exercises cannot be random and their selection depends on the part of the body you want to work on.

For some corrections, you may need to strengthen the external muscles and stretch the internal ones, while for others, you need to do the opposite.

We think these exercises can make a big difference in some people and we can’t wait to share them with you.

Stand up straight, put your feet together and look in the mirror to see where your legs are touching. Pay special attention to your thighs, knees, calves and ankles.

  1. Bowed leg shape

If your knees bend slightly outward when you stand, then you may have a bowed leg shape. To solve this problem, you need to work on strengthening the muscles that will bring your knees together and stretch the muscles around them. This will indirectly improve your figure.

Single leg squats

Single leg squats or pistol squats work the glutes and inner thighs.

Stand up straight and use your abdominal muscles.
Lift your left leg, keeping your knees loose.
Do a squat on your right leg.
Repeat 10 times for each leg.

Note: At first, you may need to use a wall or chair to keep your balance while doing the work.

Gluteal Stretch

Gluteal Stretch works the internal rotators of the hip and improves the flexibility of the hip muscles.

Lie on your back, place your right ankle on your left knee.
Lift your legs.
Support your right leg on your knee for 30 seconds.
Slowly return to the starting position.
Repeat with the other leg.

Touch toes

The “touch your toes” exercise stretches the hamstrings and outer thighs.

Stand up straight and spread your feet a bit.
Bend over and touch the balls of your feet.
Make sure your knees are together, you can use a towel if you need help. Roll it up and hold it with your knees.
If it seems too easy, lift your heels slightly.
Repeat ten times.

  1. Knees in

If your thighs are close together, but your shins are not touching, you may have knobby knees, also called X-knees. This could be caused by weak muscles on the outside of the hips and thighs, as well as tight muscles on the inside of the thighs.

Lateral lunges

Lateral lunges target the inner and outer thighs, as well as the hips.

Stand with your hands on your hips.
Take a big step to the right, bend your right leg and hold your left leg straight.
Repeat ten times.
Repeat on the other side.

Hip Lift

The hip lift works the outside of the thigh and the hips.

Lie on your side.
Lift your upper leg up. Keep your legs straight or slightly bent.
Repeat 10 times for each leg.

Step

Side steps also improve outer thigh strength.

Stand next to a step, place your left foot on the step and lift your body, placing your second foot on the step.
Repeat 10 times on each side.

  1. False Curve

If your knees are touching but your lower legs are facing outward and are very thin, you may have a curve. The key to correcting this problem is to increase muscle mass on the lower legs to compensate for the visual imperfection.

Heel lifts

Heel raises increase strength in the calves.

When standing, place your feet on the floor in a natural position and use a chair or wall for balance.
Stand on your tiptoes.
Repeat 10 times.

Walking or running on the stairs

Walking or running on the stairs will strengthen your glutes, calves and hamstrings. Stairs or a walk, it’s up to you.

Deep Squats

Deep squats cause your muscles to contract, which increases blood flow and makes all exercises more effective. It also prevents strain.

Place your feet apart at shoulder level.
Keep your feet flat on the floor.
If you feel it’s too easy, lift your heels slightly.
Repeat ten times.

  1. Normal form

If your legs touch at the upper thighs, knees, calves and ankles, with a slight gap from the ankles to the calves, consider yourself lucky. This is considered the normal shape. But as we all know, perfection has no limits, so it might be a good idea to practice some common exercises to keep your legs toned and strong.

Squats

Squats, or squatting, work a variety of muscle groups, including the hamstrings, calves, abs and glutes. In addition, it is one of the most effective exercises for the lower body.

Place your feet at shoulder level and perform a squat.
Make sure you keep your back straight. Remember, you can use dumbbells or body weight only, depending on your personal strength.
Repeat 10 times.

Gluteal Bridge

The gluteal bridge exercise tones your abs, hamstrings and glutes (hence the name).

Lie on the floor, bend your knees and keep your feet under your knees.
Lift your hips and squeeze your glutes.
Stay in this position for a few seconds and return to the starting position.
Repeat 10 times.

Walking Strides

Walking strides work the entire leg, including the thigh muscles, and also help with symmetrical toning.

If you are using dumbbells, take them and take a big step forward by lowering your body with a stride.
Propel yourself with your back foot and take a step forward.
Walk ten strides, then turn around and walk ten strides back to the starting position, making sure the knee of the front leg is still at a 90 degree angle.

Keep in mind that exercises cannot change the structure of your bones and joints. However, they can improve the severity of some conditions and help you correct other minor problems.

What do you think of our selection? Which exercise would you like to try first? Or maybe you know of other effective exercises that will help you get perfect legs? Share your opinion in the comments below.