Exercises For Toned And Shaped Legs According To Leg Shape

November 21, 2019 19:24

We're not all supposed to have the same “Barbie bodies” because everyone is unique. Our flaws make us flawless. Today, however, there is a lot of emphases placed on body and weight. As a result, we often unfairly judge others by their appearance.


Of course, it's important to remember that we are all perfect in our imperfections but if you still think that your leg shape needs a bit of correction, you should, first of all, consider the origin of your leg shape. Your leg shape can be a result of several health conditions, such as osteoporosis, obesity or gastroenterological and musculoskeletal issues. If you don't have them, then you might try the following exercises according to your leg shape. You can do leg exercises at home without special equipment.

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Leg exercises for women according to leg shape

1. Bow-legged shape

If your knees bend slightly outward when you are standing straight then you should try:

1. Wide-leg sumo squats

Foam Roller Toe Touch: You will need a towel to roll up and stick between your knees. Holding it between your legs as you touch your toes will activate your adductors and help pull your knees in.

Side-Lying Hip Internal Rotation:

2. Knock-kneed shape

What are the best leg exercises for you? If you have X-shaped legs, side lunges might help you to improve your legs as long as they target the inner and outer thighs and hips:

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  • Stand straight with your feet shoulder-width apart. Step out with your right foot as wide as possible. Bend the right leg, and keep the left leg straight.

You should also consider lying hip abduction:

  • Lie on your side with your head supported, knees straight and feet together. Lift your top leg off your bottom leg as high as possible without rotating your pelvis. Return to the start position.

And, finally, side step-ups:

3. False curvature

If your knees touch but your lower legs go outward the key for correcting this might be walking or running on stairs. It will help you to increase the muscle bulk in your lower legs and make your legs look more proportional.

Practice heel raises:

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Moreover, deep knee bends are useful as they target your glutes, quadriceps, and calves:

4. Normal shape

If you are lucky enough to have only one tiny gap from the ankles up to the middle of the calves, you can do any of the mentioned exercises and even more. In addition, squats and walking lunges will help you to make your legs strong.

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  • Place your feet shoulder-width apart and squat;
  • To make the exercise more effective, make sure that you keep your back straight. Moreover, you can use additional weight if you feel like it;
  • Repeat at least 10 times.

Exercises can't change the way bones and joints are structured, but they can make particular muscles bigger and more toned. This, in fact, can change the way how your legs look.

And remember you are perfect, no matter how you look and what leg shape you have. Everyone is unique and we should appreciate what we have. If you are going to start working out, it is always better to consult with your doctor. Don't try too hard, just reach the fitness level where you don’t feel like you “hate exercise” and your results will be good.

READ ALSO: 8 Effective Exercises To Help Reduce That Annoying Back Fat

This article is solely for informational purposes. Do not treat yourself, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for harm that may result from using the information provided in the article. The material in this article is for informational purposes only and does not replace the advice of a certified specialist.