The gentle exercises below can help you improve your bow leg status and enhance your hips and legs.

1. Squat posture helps to overcome the legs

This is a Squat that uses more thigh muscles than the outer thigh muscle to squat, thereby strengthening the muscles to help pull the knee towards the center.

How to do it:‏

- Start in a standing position, two legs separated by 20cm.

- Turn the feet towards each other until the big toes touch each other.

- Try to squat down as low as possible while reaching out straight ahead to keep your balance.‏

Squat posture helps to overcome the bow legs.

2.Exercise with roller tube

Clamping a foam roller between the legs when trying to bend and touch the toe will activate the muscles that help your knee inward.This is a very effective exercise to improve the legs.

How to do it:‏

- Place a massage roller or a rolled towel between the knee.Standing with feet about 8-10 cm apart.

- Pressing the roller between the legs.Hold your knees straight and bend forward as low as possible, trying to touch the toes.

- Try to lower the body, then turn around and raise your hands up.Repeat the movement 10 times.‏

Exercise with roller tube.

3.The movement is on her side.

This exercise helps to act on the muscles to help rotate and head the knee forward.These are all difficult muscle groups, but this exercise will solve that.

How to do it:

- Lie on the right side, legs overlapping, knees curved 90 degrees.

- Attention from head to knee must form a straight line, square folding legs behind.

- Keep your knees close together, lift your left leg up and slow down.

- Each side performs repeated 10 times.You can increase the tension to the movement by practicing with a strip of resistance.‏‏

The movement improves the bow legs.

4.The buttocks stretch the buttocks

This buttock muscle tension will help relax the hip muscles and the knee direction inside a bit.

How to do it:‏

- Start in a lying position, shrink your knees and place your feet on the ground.

- Lift your right leg, put your right foot on your left knee.

- Put your right hand through the gap between the left and right knee to grab the front leg.

- Put your left hand grabbed the front of the left leg tube, two hands holding together.

- Leaning back to pull the left knee towards the chest, stretching the right buttock muscles.

- Keep posture and relax for 30 seconds before changing sides.‏

The buttock muscles.

5.Exercise improving the ability to balance

Research shows that people with bow legs are often impaired mild balance.Therefore, it is advisable to combine balanced exercises into daily training habits.Here are some suggestions:

- Stand on one leg.

- Stand in front of the hind leg.

- Practice with Bosu balance ball.‏

In addition to the exercises suggested in the article, people with bow legs should choose the forms of low intensity movement to protect the knee.Specific:

- Should practice: swimming, cycling, boat rowing, yoga, pilates, tai chi ...

- Do not practice: run, exercise rhythm, basketball, tennis, volleyball, football ...