Nobody is perfect and perfection as they say lies in imperfection. The same goes for your body shape. Not every part of you may be perfect, you may find your legs too fat for your liking or your underarms, but fortunately, this physiological imperfection can be remedied by a few specific exercises. Random exercising and working out may not work for such things which are why you need exercises that target only such areas. You may need to work on some core areas and outer muscles or stretch inner ones to achieve what you want. Here are some exercises that can make a big difference to some people where you can stand in front of a mirror and pay attention to your thighs, calves, ankles and knees.
Bow-legged shape
You could be having a bow-legged shape if your knees bend slightly forward when you stand straight. This can be fixed or remedied by working on muscle strength to pull your knees closer to each other. The muscles which are being pulled out also need to be stretched to improve their shape.
Pistol squats
Pistol squats are also called one leg squats which work on the insides of your thighs and the glutes. You need to stand straight and keep your core engaged. Now keeping your knee soft, lift up your left leg and lower yourself down by squatting on the right leg. Now repeat 10 times for each leg. Now repeat 10 times for each leg. When you start this exercise, it is advisable to use a wall or chair for balance to build up strength.
Figure 4 stretch
This stretch will work on the internal rotators of your hip and improve the hip muscle flexibility. Just lay on your back and position your left ankle on the right knee. Now bring the legs upwards and grab the right leg below the knee and hold that position for 30 seconds. Then return to the starting position and repeat the alternate leg. This is also good for stretching your piriformis.
Toe touch
This stretch focuses on the outer thighs and hamstring. You just have to stand straight and place your feet shoulder width apart. Then bend down and touch your toes. You need to focus on keeping the knees together so use a towel if u think it will help. Roll it up and hold the towel with your knees. If you feel this is simple for you, just elevate your heels. Now repeat the stretch 10 times.
Knock-kneed shape
If you find your thighs too close together and your shins aren’t touching, it means you have knock knees or X shape. These are caused by weak muscles on the outer part of the hips and thighs. The inner thigh muscles, on the other hand, tend to be too tight.
Side lunges
The best exercise to remedy the knock-kneed shape is side lunges that target the hips and outer and inner thighs. Just stand straight and keep your hands on your hips. Now take a large step to the left and bend your left leg, keeping the right leg straight. Do this 10 times and then again with the other leg.
Side step-ups
Side step ups improve the outer thigh strength. Just stand close to a bench and then step up on it with one foot lifting your body while doing so. Then place the other foot on it. Repeat ten times on each side and do it in a fast tempo. Try to do 2 or three reps of 15 side steps at a time. This is also a good cardio workout.
False curvature
False curvature is when your lower legs go outwards as your knees touch making your legs look too skinny. The main way to correct this problem is to increase the muscle bulk in your lower leg to compensate for the visual imperfection.
Heel raises
This raises your calf strength. You just need to stand in a natural position and hold the wall or a chair to balance yourself. Then rise on tip toes and go down again. Do this ten times and twice a day if possible or whenever you remember to do it.
Deep knee bends
Deep knee bends can contract your muscles to increase blood circulation thereby increasing the effectiveness of the exercise. This also prevents strains. Just position your feet shoulder width apart and squat as low as possible. Repeat the exercise ten times and if too easy, just elevate your heels.
Bow-legged shape
You could be having a bow-legged shape if your knees bend slightly forward when you stand straight. This can be fixed or remedied by working on muscle strength to pull your knees closer to each other. The muscles which are being pulled out also need to be stretched to improve their shape.
Pistol squats
Pistol squats are also called one leg squats which work on the insides of your thighs and the glutes. You need to stand straight and keep your core engaged. Now keeping your knee soft, lift up your left leg and lower yourself down by squatting on the right leg. Now repeat 10 times for each leg. Now repeat 10 times for each leg. When you start this exercise, it is advisable to use a wall or chair for balance to build up strength.
Figure 4 stretch
This stretch will work on the internal rotators of your hip and improve the hip muscle flexibility. Just lay on your back and position your left ankle on the right knee. Now bring the legs upwards and grab the right leg below the knee and hold that position for 30 seconds. Then return to the starting position and repeat the alternate leg. This is also good for stretching your piriformis.
Toe touch
This stretch focuses on the outer thighs and hamstring. You just have to stand straight and place your feet shoulder width apart. Then bend down and touch your toes. You need to focus on keeping the knees together so use a towel if u think it will help. Roll it up and hold the towel with your knees. If you feel this is simple for you, just elevate your heels. Now repeat the stretch 10 times.
Knock-kneed shape
If you find your thighs too close together and your shins aren’t touching, it means you have knock knees or X shape. These are caused by weak muscles on the outer part of the hips and thighs. The inner thigh muscles, on the other hand, tend to be too tight.
Side lunges
The best exercise to remedy the knock-kneed shape is side lunges that target the hips and outer and inner thighs. Just stand straight and keep your hands on your hips. Now take a large step to the left and bend your left leg, keeping the right leg straight. Do this 10 times and then again with the other leg.
Side step-ups
Side step ups improve the outer thigh strength. Just stand close to a bench and then step up on it with one foot lifting your body while doing so. Then place the other foot on it. Repeat ten times on each side and do it in a fast tempo. Try to do 2 or three reps of 15 side steps at a time. This is also a good cardio workout.
False curvature
False curvature is when your lower legs go outwards as your knees touch making your legs look too skinny. The main way to correct this problem is to increase the muscle bulk in your lower leg to compensate for the visual imperfection.
Heel raises
This raises your calf strength. You just need to stand in a natural position and hold the wall or a chair to balance yourself. Then rise on tip toes and go down again. Do this ten times and twice a day if possible or whenever you remember to do it.
Deep knee bends
Deep knee bends can contract your muscles to increase blood circulation thereby increasing the effectiveness of the exercise. This also prevents strains. Just position your feet shoulder width apart and squat as low as possible. Repeat the exercise ten times and if too easy, just elevate your heels.