It can be said that poor leg shape has always been a commonplace problem in body shape correction, but in the face of various opinions on the Internet, many coaches in the gym have given various suggestions, and many young ladies still don't know what to do. Here are some simple actions to help you correct your X-leg.
First, pelvic tilt exercises.
This action is a bit similar to the hip bridge, but there are some differences with the leg bridge. Lie flat on the yoga mat, knees bent, feet shoulder-width apart. You can put your hands under your waist or at your sides, tuck in your abdomen, and gradually roll back your pelvis. You don't need to stretch your body into a straight line like a hip bridge. You just need to gently lift it off the mat and feel the pelvic retraction. This action needs to be done 30 times.
Second, the stretching of the inner thigh.
Squat down, one foot is straight to one side, both hands are balanced, the other foot is opened outward for about 45 degrees, the buttocks sink, and the body is pressed down by its own weight to stretch the inner thigh. Although this action is simple, everyone must simply achieve the standard. This action takes half a minute on each side.
Third, stretch iliopsoas muscle.
Lunge forward, with your hind legs as straight as possible, your knees touching the ground, and your hips sinking. You can raise your hand on the same side as your hind legs, and your body can rotate slightly in the direction of your front legs. The other hand can hold a wall or other object to help keep balance.
Fourth, lift your legs on your stomach
Lie prone on the mat, put your hands on your sides, lift one leg with the strength of your hips, and feel the tightening force of your hips. This action needs to be raised as high as possible. This action takes 20 times on each side.
V. Opening and closing of clams
Lie on your side on the yoga mat with one hand under your head and the other hand on your chest. Knee slightly bent to 120 degrees, hip slightly bent. Turn the thigh around the line connecting the ankle and pelvis. This action requires 30 times on each side.
Sixth, the thigh stretches backwards.
Kneel one leg on the mat, straighten the other leg forward, put your hands on the ground on both sides of the leg, hook your toes forward, lean forward and press down, and feel the stretch on the back of your thigh.
The above actions do not require too much physical quality and strength. As long as your partner has no other diseases, you can try to practice or adjust the number of exercises according to your own situation. Come on!