What exercises do you need to do, depending on the shape of your legs?

We are all perfect in our imperfections. But, if you think your legs need a little correction, then maybe you need to find the right exercises, and not do any training at all. For some corrections, you may need to strengthen the outer thigh and lengthen the inner thigh; in other cases, the ideal is to do just the opposite.

Today the awesome.club brings a list of some exercises that can make a big difference. Check them out and find the ones that fit your goals.

Stand with your legs together in front of the mirror and try to locate where they touch. Pay attention to your thighs, knees, calves and ankles.

If your knees have a light bend out when you stand, you may have a bow-legged shape. To solve this problem, it is important to strengthen the muscles that can bring the knees together, as well as lengthening others. In this way, the design can be indirectly modified.

The one-legged squat, or pistol squat, works your glutes and inner thighs.

Stand still and pay attention to the center of the body; Lift your left leg and keep your knees loose; Descend using only your right leg; Do 10 repetitions with each leg.

Warning: at first, you may need to use a wall or a chair to keep your balance, at least until you gain the necessary strength.

The gluteal stretch, or the figure 4 stretch, works the internal hip rotators and improves the flexibility of the muscles in this region.

Lie on your back and place your right foot on your left knee; Raise your legs a little; Hold your left leg and pull towards your chest for 30 seconds; Slowly return to the starting position; Repeat the process on the other side.

Touching your toes is a way to stretch your hamstrings and outer thighs.

Stand still and spread your feet a little; Lean your body forward and try to reach your toes; Pay attention to keeping your knees together (you can wrap your knees with a towel if you need to); If it’s too easy, lift your heels slightly; Repeat the exercise 10 times.

If the thighs are close together and the knees are misaligned, turned inward, leaning against each other, the person has what is known as knee valgus, also called an X leg. This can be due to lack of strength in the thighs.

Side lunges work the inner and outer thighs and hips.

Stand still and place your hands on your hips; Take a big step to the right; Flex your right leg (careful that the knee does not go beyond the line of the feet) and keep the left leg straight; Do 10 repetitions with each side.

The hip abductor works the outer thigh and hip.

Lie on your side; Lift the top leg up. Keep your legs straight or slightly bent; Do 10 repetitions with each leg.

The side step up also helps to work the outer thigh.

Stand next to a low bench or a step stool (if you have one), support your left foot and start taking side steps onto the bench. With each step, place your right foot on the bench as well; Do 10 repetitions with each leg.

if your knees touch each other, but at the bottom of the legs there is an outward curve, you may have a false curvature. The key to correcting this is to increase muscle mass in the lower legs to compensate for the visual imperfection.

Heel raises increase calf strength.

When standing, place your feet on the floor in a natural position (use a chair to maintain balance, if necessary); Do 10 reps.

Walking or running on the stairs helps strengthen your glutes, calves, and hamstrings. You can do this outdoors or on machines at the gym, it’s up to you.

Deep squats make your muscles contract, which increases blood flow and makes the exercise more effective while preventing injury.

Separate your feet shoulder-width apart; Squat down and keep your feet flat on the floor; If it’s too easy, place your feet on two washers; Do 10 reps.

If your legs almost touch at the top of the thighs, knees and heels, with a little space between them, you have what might be called “normal legs”. However, since there are no perfect bodies, it’s always good to do some common exercises to keep your legs toned and strong.

The squat works many muscle groups, including the hamstrings, calves, and glutes. Plus, it’s a great exercise for the lower body.

Separate your feet shoulder-width apart and do a squat; Keep your back straight and don’t let your knees go over your toes. You can just use your body weight; Do 10 reps.

The bridge exercise (for glutes) tones abs, hamstrings and glutes.

Lie on your back, bend your knees and keep your feet under your knees; Lift your hips and squeeze your glutes; Hold the position for a few seconds and return to the starting point; Do 10 reps.

The lunge squat works the entire leg, including the thighs; in addition, it helps with symmetrical toning.

Take a big step forward and do a squat. If you want, use a weight; Push your back foot towards your front foot; Do 10 reps (10 steps), rotate and repeat 10 more times. Try to keep your front knee at a 90° angle.

Exercises cannot change the structure of bones and joints, but they can help correct some minor problems like the ones just mentioned.

What did you think of the list above? What exercises do you think are good for your legs? If you know others, be sure to share them in the comments.