No matter what’s type of dress, long legs are always a plus.
It is the dream of thousands of fairies to have a pair of straight long legs.
However, many girls can always complain that their legs are not straight, their calves are thick, and their thighs are loose.
It doesn’t matter, today, we will help the girls to improve their leg shape one by one.
Pay close attention to practice, don’t envy others, you can also have beautiful legs!
First, improve the O-leg
Many girls with irregular legs should pay attention to whether they belong to O-legs.
A simple self-test method: When the two feet are together, the distance between the knees is more than 2 cm (about the width of the two fingers), which is generally considered as an O-leg.
O-leg is not only ugly, but also obviously harmful to lower limbs, especially knee joints.
The most common is knee pain. The increase of pressure on the medial side of the knee will also increase the incidence of osteoarthritis. Ligament strain is also more likely to occur during exercise.
For friends with O-legs, the most important thing is to strengthen the adductor muscle (medial thigh muscle group) of the thigh.
There is a simple movement that can be well practiced to the adductor muscle.
Action 1: Clamp the ball and lift the leg,
Key points:
- Lie on your back with your arms open to maintain stability. Bend your knees, place your feet flat on the ground, and hold a yoga brick between your knees. Keep normal abdominal breathing, gradually lift your legs until your lower legs are level with the ground, and then slowly fall down. 15 ~ 20 were in one group and repeated in 2 ~ 3 groups.
There is no hard requirement for the objects clamped on your legs. They should not be too thin or too soft. Thick books, pillows and yoga balls can be used to ensure that the thickness can make your legs open as wide as your shoulders or even slightly larger.
In the process of leg lifting, the constantly changing angle can activate the adductor more comprehensively, and can also combine the core stabilization exercise with the adductor exercise to effectively improve the O-leg.
In addition to strengthening the adductor muscle, it is also necessary to improve the O-leg by stretching the excessively tense hip muscle groups (hip external rotation muscle and hip abductor muscle).
Action 2: Stretch on your back
Key points:
- Lie on your back with one leg lifted and your foot resting on the knee of the other leg; Arms over the upper leg to embrace the lower leg; Slowly hold your legs in your arms and feel the stretching feeling on both sides of your hips. Hold for 30 seconds, exchange legs and repeat three groups.
If you can’t hold your leg at all, you can also find a long towel to bypass the lower leg and pull it by pulling the towel with your hand.
Second, improve the X-leg
In addition to the O-leg, many people also have the problem of the X-leg.
X-leg, in short, means that the knees can be put together, but the feet cannot.
If the long-term X-leg is not corrected in time, it will further lead to [false hip width] and [flat foot] and other consequences, further aggravating the poor leg shape.
For friends with X-leg, the focus of correction exercises is to open hip-gluteal muscle exercises.
Action 1: Mussel-type opening and closing legs
Key points:
- Lie on your side with your legs bent and knees stacked together, keeping your feet together. The upper knee is raised as if the shell is opened to the maximum, and then slowly falls down. 15 ~ 20 groups, repeat 2 ~ 3 groups, alternate legs.
The strength of gluteal muscles is weak, often accompanied by excessive tension of thigh adductor muscles.
Therefore, stretching the adductor muscle of the thigh is also an important step to improve the X-leg.
Action 2: Sitting Leg Press
Key points:
- Sit with your feet opposite to each other and open your legs to both sides. Bend forward and feel the stretching feeling on the inner thigh. Hold for 30 seconds and repeat three groups.
This leg press movement can well pull the adductor muscle group of your thigh and relax the inner side of your thigh.
For those friends who have flat feet due to X-shaped legs, an additional toe-grabbing exercise can be added.
Action 3: Grasp Toes
Key points:
- Bare feet are laid flat on the ground and toes are grasped. 15 ~ 20 groups, repeat 2 ~ 3 groups, alternate legs.
You will feel that your arch is raised. You can put a towel on the ground and grab the towel with your toes to help find this feeling.
Third, improve knee hyperextension
Knee hyperextension (also called knee hyperextension) is a very common but easily neglected leg type problem.
Do you see the difference?
If [hips, knees, ankles] are not in a vertical line when standing naturally, the knee is over-extended.
Many stars have the problem of overstretched knees, which makes their calves look bent.
Overstretching your knees will not only make your calves thicker, but also affect your daily life, such as waist pain, knee pain, leg cramps…
Therefore, the first thing for friends with over-stretched knees to correct is their standing posture.
Action 1: Stand Correction of Elastic Belt
Key points:
- Stand, one foot distance before and after; Around an elastic band or towel at the knee of one leg; Bend your knees against the tension of the elastic belt and experience the slight change of knee bending angle. Stop when the knee is straight to the normal position, hold it for 3 seconds, and then relax. 15 ~ 20 groups, repeat 2 ~ 3 groups, alternate legs.
You can find personal assistance or tie elastic belts to fixed objects, such as table corners, doors and cabinets.
The most important thing is to feel the position of the knee when it is normally straightened.
There are still many girls who will ask, there is no problem with my leg shape, but my thighs are thick and my calves are thick. What should I do?
Don’t worry, don’t worry, next, teach everyone to tighten their thighs and calves!
Fourth, tighten thighs
No what makes your legs appear thick more easily than the sagging inside of your thighs! Even sometimes I suffer from the embarrassment of worn pants.
So the key to thin thighs is to tighten the inside of your thighs.
Action 1: Lie on your side and lift your legs,
Key points:
The upper arm is supported on the ground to help stabilize the trunk, while the lower arm helps fix the head.
The upper leg bypasses the lower leg and steps on the ground, the lower leg straightens and lifts the leg off the ground, and slowly lowers it.
15 ~ 20 groups, repeat 2 ~ 3 groups, alternate legs.
I still want to say something I don’t like to hear: if you are fat, fat reduction is the premise!
Five, tighten the lower leg
Many girls will complain that their calves are too thick, and walking too much has been criticized as the main cause of their calves.
However, there is still some reason for the calf to get thicker after walking too much.
After all, the triceps of the lower leg is the most used when walking. Ten thousand steps means ten thousand contractions of the triceps of the lower leg.
The solution to this thick calf is stretching.
Pull the belly of your long-shortened triceps back to normal length.
Especially for girls who like to wear high heels, the first thing to do when they go home every day is to pull your calf.
Action 1: Stretch against the wall
Key points:
- Hold the wall with both hands, stand in tandem with your legs, and retreat your hind legs about three times as long as your feet. The toes of both feet are facing forward, the front legs are bent to make lunges, the hind legs are as straight as possible and the heels are not off the ground. Hold it for 30 seconds and feel the pulling feeling of the rear calf. Alternate your legs and repeat three groups.
Pay attention to the relaxation of the upper body and lean forward slowly as you breathe.
Of course, the standard evaluation of leg type problems still needs imaging diagnosis.
If your poor leg type is accompanied by poor bone development of lower limbs, you need the help of an orthopaedic doctor.
However, most friends can improve visually through targeted strength exercises and stretching exercises to achieve the effect of reshaping the leg shape.
Give it a try!