Fashion for women with bow legs and knock knees

Fashion for women with bow legs and knock knees
 
Clothing for women with bow legs and knock knees
Clothing for women with bow legs and knock knees

Knock Knees – Exercises to shape your hips, buttocks & legs February 20, 2013

Having knock knees means that the knees move inward when you squat down. The muscles that control this sort of movement are often weak in people with knock knees and are sometimes even causing this condition. The abductor muscles are located on the outsides of the hips and thighs and need to be strengthened in order to help improve your leg shape and movement. Such strengthening measures can be done by performing specific exercises using machines, free weights or with body resistance workouts.

What follows is just a sampling of the exercises available to improve the abductor muscles. Remember to maintain correct form and start slowly so you can strengthen these muscles over time.

Rotations of the hip

Before you begin your exercises, it’s important to properly warm up the muscles in the hip abductors. This simple exercise will help get start your overall workout program.

  • Get into the push-up position and make sure your body is straight.
  • Draw one knee slowly up to your chest while maintaining a straight position.
  • Rotate your hips so that your bent knee crosses under your body, then back outwards.
  • Remember to not twist your spine, raise or lower your body while doing this exercise.

Side plank

This exercise allows you to work the glutes against the pull of gravity.

  • Lying down on your side and holding up your weight by your lower forearm and outer edge of your foot.
  • Keep the hip and shoulders straight and squeeze the abs and glutes to hold your body in that position.

Abduction of the hips

For this exercise you will need the use of a hip abduction machine that is found in most gyms. This lets you work the legs while in a seated position and also affects your glutes as well.

  • Sit down on the hip abduction machine and place your knees against the padded resistance bars.
  • Push out against the resistance until you reach the maximum width you can make without adjusting your hips.
  • Let the machine push your legs back to the starting point slowly.

Glut lunges

These activation lunges work all the glute muscles together. This is a complex motion and therefore suitable for those who are already in good shape and can perform forward lunges while maintaining the proper form.

  • Place your left leg in front of and across your body while standing. Your left foot should now be at a 90 degree angle facing to the right.
  • Shift your weight forward onto your left foot, bend at the knees and lower your hips down until both knees are bent at 90 degrees.
  • Extend your arms forwards to fully engage the glutes and keep your torso taught, legs stationary and start twisting your shoulders slowly.
  • Twist back to the starting point again and then do a full set before switching to the right foot.

These are just a few exercises to help you engage your glutes and help strengthen your knock knees, bow legs and other minor leg alignment issues. While these exercises cannot straighten your legs, they will help to create better posture and an overall more pleasing appearance.

Sharing is caring!
    Comments
    • brenda kk February 20, 2013 at 6:59 pm

      Thanks for the article-I will start my exercise routine today, hoping to improve my knock knees.

    • jessi April 29, 2013 at 3:10 pm

      Awesome article- thanks

    • Post a comment

      Your email address will not be published. Required fields are marked*
      *

    Size Guide: Women’s Jeans, Trousers & Leggings