Trying to straighten bowed legs for the appearance of slimmer and longer legs? Try these exercise moves.
Photo: 123rf.com
Bowed legs are a symptom where the gap between your knees are wider than that of your ankles. It is not usually a big health issue unless it is caused by weak joints, bone deformity, and malnutrition. However, some people might opt for strengthening exercises or surgery to straighten their legs, either for aesthetic or functional reasons.
Surgery can leave a scar and a huge dent in your wallet, so many people choose to work out or ignore it. If youβre concerned about your bowed legs, focus on strengthening your thighsΒ as well as the internal rotation of your hips and knees, to help pull your knees in towards each other.
These exercises and stretches will help you to build strength and flexibility, and encourage your knees to rest with a slight inwards rotation.Β
(Also read: Kayla Itsines Workout Routine: The Lower-Body Toning Circuit (Part 2))
Reclining pigeon pose
Relieve stress in your thighs and knees by doing this stretch. It is a misleadingly easy looking pose that is done as you lay on your back, but the stretch can be intense. Your hip flexors, hamstrings, and glutes will all feel the stretch.
Lie on your back with your knees bent. Place your right ankle on your left knee and push your right knee away from your body. Maintaining this position, lift your left leg up and hold your legs with your hands. You can interlock your hands behind your left thigh to pull it closer to your body for a deeper stretch. Hold for 30 seconds to a minute. Repeat on the other side.
(Also read: 9 Hip Opening Yoga Poses You Should Be Doing)
Squat with your toes facing inwards
Squats are useful for an abundance of reasons, this included. By turning your toes inwards, you will be using the sides of your thighs to stabilise your body.
Stand straight with your feet hip-width apart. Turn your feet so your toes face each other. Like a normal squat, keep your back straight and knees behind your toes as you bend your knees and lower your body down. Go as low as you can without sitting or falling before standing up again. Do 12 reps.
(Also read: It’s Proven: Doing Squats Regularly Will Reduce Stress At Work)
ClamshellΒ
If you feel like relaxing and watching a show, you can exercise while you’re at it. This is a low-impact exercise that uses your glutes and inner thighs to strengthen your lower body.
Lie on your side with your knees bent. Bend your bottom arm to support your head and rest your top arm on your hip. Keep your toes together as you lift your top knee up as high as you can. Slowly return to the starting position. Do 20 reps and repeat on the other side.
(Also read: The Best Standing Inner Thigh Exercises to Get Leaner Legs)
Adduction with resistance band
Target the underused innerΒ thigh muscles with this move. It looks easy, but repeating this multiple times in a slow and controlled manner really requires energy. Use your mind to muscle connection to make sure you are relying more on your inner thighs than outer thighs.
Sit on the edge of a chair and place a small resistance band above your knees. Place your feet hip-width apart and slowly bring your knees towards each other. Slowly return to the starting position. Do 20 reps.
(Also read: Best Floor Exercises to Tone Your Thighs While Watching TV)
Lying internal hip rotation
This stretch will give your hip rotators an amazing stretch. As people usually stay in the same sitting and standing position, your hips do not rotate that much internally and externally. This will relieve any knots and tension in your hips.
Lie on your chest with your hands above your head. Bend your left knee 90 degrees with your knee facing the right side. Rest your outer thigh and calf on the floor. Lift your right leg up and over your left leg. You can bend your knees at 90 degrees or straighten them out to the side. Hold for 30 seconds to a minute. Repeat on the other side.
(Also read: 6 Low-impact HIIT Workouts for Those With Bad Knees)
