6 Exercises to improve the shape of the legs x & bull; hello healthy

Lack of vitamin D can cause rickets. This disease can lead to abnormalities in the bones, because the sufferer experiences weakening or softening of the bones. Bones can bend as a result of this condition. A person who is deficient in vitamin D can develop foot deformities, it can be either X or O legs. However, is there a way to heal and fix X or O legs?

Actually, the shape of X or O legs is commonly found in children aged 3 to 5 years. When they are 6 to 7 years old, the leg bones begin to form straight. The shape of the X leg can be described by the curve and the distance between the two legs of the knee down, the curve of the leg below the knee forming an 'X'. Then, can leg X be restored?

ALSO READ: What Causes O and X Legs?

Exercises to fix leg X

Bending below the knee can be caused by weak abductor muscles around the hips and thighs. There is nothing that cannot be done, you can try to improve it with the following exercises:

1. Bend one side of the knee

Spread your legs hip-width apart and place your arms in front of your chest. Then, step your left leg to the side, straighten it, while bending your right leg. Feel the strong contractions in your hips and thighs. Then position your legs back to normal. Do a series of these movements up to 10 to 12 times. When finished, you can swap positions with the other leg.

ALSO READ: Here's How to Get Rid of the Slouching Habit

2. Lift one leg while lying down

Position lying on your side, left leg on top of the right leg. Raise your left leg about 45 degrees, hold it briefly for a count of 1-5, then lower it back to its original position. Repeat this movement 10-12 times. Then change your lying position, do the movement again on the right leg.

3. Straight leg lift

Lie on your back, let your body relax. Position your right leg straight and your left knee bent. Tighten the thigh muscles of the right straight leg, lift the leg a few centimeters off the floor and hold for about 5 seconds. Repeat the movement 2 times on one side of the leg.

READ ALSO: Benefits of CrossFit Exercises for Health

4. Side step-ups

This movement requires a heavy stool to support your body. Make sure the bench you are using is not one that easily falls, but a bench that is heavy, this is to prevent you from falling during training. Stand with your right side facing the bench and your arms in front of your chest. Position your right foot on the bench, keep your left foot on the ground. Then, stand with your right foot pressed against the bench. When your right leg is in an upright position, hold it for one second, then lower it to the starting position. Do it 10 to 12 times, then change positions.

5. Knee press

You can sit on the floor or on a bench. You will need a rolled towel for this exercise. Place the rolled towel under your knees. Extend your right leg so that it doesn't touch the floor. Let the left knee bend (because of the towel) and the heel touch the floor. Lowering the right leg, apply pressure on the towel, hold for 3 seconds. then, relax and return to the starting position. Repeat this exercise 9 to 10 times.

6. Hamstring curls

Grab the back of the chair. Keeping your weight on one leg, bend the other leg back. Tighten the thighs on the back bent leg. Hold this position for 5 seconds, then lower it to the starting position. Repeat the movement 8-9 times, then change positions. This exercise is good for correcting knee bends on the X leg.

Is there any other way to fix X leg?

Children with leg X have bone deformities as they mature. For those of you who experience this, while practicing the above exercises, you can try some of the following treatments:

1. Vitamins

If the shape of the X leg was caused by rickets, then our job is to cure the cause. As stated above, rickets occurs due to a lack of vitamin D, so taking daily vitamin D is a must. You can also get vitamin D injected once a year. This vitamin is not only found in supplements, you can also eat vitamin D and calcium-rich foods.

ALSO READ: How long do you have to stay in the sun to get enough vitamin D?