This article is dedicated to all shorties and short-legged ones who dream of "growing" their legs "from their ears." Girls, do you really think that with the help of hypnosis and various techniques offered by scammers on the Internet (for decent money, besides), you can lengthen your legs?
I really hope it's not. Besides, do not rush to go to leg lengthening surgery, because:
- - Firstly, it is very painful (ask those who went with the Ilizarov apparatus for medical reasons)
- - Secondly, it is a long time, because you will need at least six months for the operation itself and recovery
- - Thirdly, it will require significant efforts from you, including physiotherapy, treatment and physical education
- - Fourthly, very serious complications can occur
- - And, finally, it is very expensive and risky!
Leg Lengthening Exercises
I must say right away that I am not a doctor, therefore I cannot advise everyone to do the exercises. You need to consult with doctors, find out if you can exercise, and only after that proceed to classes to lengthen the legs. For example, if you have varicose veins or impaired blood circulation, you should absolutely not put stress on your legs, including running, etc. I hope you take this into account.
It is best to start the complex after jogging, and not just running along the paths, but with alternating loads and speeds. Jog, then at a fast pace - this will help warm up and prepare your legs for classes. Make sure your running shoes are appropriate, buy good running shoes, and never run in flip-flops or flats.
As soon as you get back from your run, start exercising right away.
Exercises:
- 1. You will need weights of approximately 1kg to perform this exercise productively. You can order weights online, buy them at a sports store, or come up with some DIY home remedies.
- Sit in a high chair with your feet off the floor. Use weights carefully so that they do not compress the lower legs too much and do not interfere with blood circulation. Now relax your muscles and sit in this position for a while, thinking that your legs are already starting to grow.
2. Walk on your toes. This is one of the safest and most effective leg lengthening exercises at home. Get up on your toes and walk around the apartment like that. Trying to keep your back straight and stretch your legs as high as possible
- 2. Stretching. Stretching is the best leg exercise if you don't overdo it and do it right.
- There are many exercises for a good stretch, I will give just a couple of examples:
- - Stand up straight, feet together, and reach for the floor with your palms. Reached out? Now freeze in this position for 30 seconds.
- - The lotus position is good for stretching
- - Lunges with dumbbells are not only good for stretching, but also help to tighten the butt at home (the deeper the lunge, the better the result)
- 3. Kicks will help lengthen the shins. In fact, the exercise is quite difficult - this will be confirmed by those. Have you noticed that everyone who works out has enough long legs? You need to hit the punching bag with your feet, trying to get to the center. You can work out in the gym with a trainer or at home if you have a pear
- 4. Leg swings also help lengthen the legs. Do several sets of swings forward, backward, left and right
- 5. Jumping rope for at least 30 minutes a day will help you reach your goals faster.
Here are some exercises. It happens that people overdo it in their desire to lengthen their legs. So, for example, they hang the load on their feet and sleep with weight, hanging their legs from the bed. What are they thinking, I would like to know? Isn't it easier, after all, to choose clothes and shoes that will help you visually become taller? Be prudent!
All girls want to seduce men with their long and tanned legs. But if it so happened that your legs are not “from the ears”, do not rush to get upset. There are a number of exercises that will help make your legs longer. Learn about 7 effective ways, which will soon help you become slimmer and help you lengthen your legs a little, because you deserve it!
No. 1 Systematic jogging. Noticeably lengthens the legs - running. As you know, running is useful for all factors and the whole body. Therefore, you can go for a run in the park or stadium today. Jogging should be at least half an hour, maybe more. The run must be fast. Tired, you can go for a jog. Important: you need to run regularly! If you lack motivation, then read, !
#2 Regular exercise. After running, you should do a set of exercises to lengthen your legs. Stretching exercises are basic, without them it is difficult to achieve results. Choose your exercises physical training and stretching. Below are a few standard exercises. It is important to do all the exercises immediately after running, while the muscles are warmed up. Some of the exercises you can see on the video from YouTube:
No. 3 "Butterfly" for long legs. There are several effective exercises, for example, "butterfly". You need to sit on the floor and connect your feet together. Now, clasping our legs with our hands, we wave them like butterfly wings. Then we stop and try to lie down smoothly on our feet. You can feel muscle pain. We try to stretch the legs more widely. At this time, we lean on the floor with our hands and try to smoothly lower ourselves down. To begin with, we bend over for 30 seconds. Each time it is necessary to increase this time. 
No. 4 Tilts for stretching and lengthening the legs. Stand straight, feet together. With straight legs, we bend down and stretch our hands to the floor. After touching the floor, you need to stand in this position for 30 seconds. 
#5 Deep lunges with dumbbells. This great exercise not only for stretching, but also for the buttocks. Do 10 repetitions of 2 sets. To learn other effective techniques for improving legs and butts, use our !
No. 6 "Lazy" method. Even during sleep, you can stretch your legs. To do this, legs should be hung off the bed, and it is better to put a soft pillow under your knees. It may be difficult to fall asleep in such a position, but as they say, beauty requires sacrifice. 
No. 7 Walk at home on tiptoes. This is one of the simplest and most effective leg lengthening exercises. At the same time, you need to try to stretch your legs up, and keep your back straight and confident. You can also put a book on your head for better posture.
With the help of such simple exercises you can easily lengthen your legs, not by 10 cm of course, but by a couple or three for sure. Also be sure to find out so that the muscles remain in good shape. And below you can watch other Youtube videos that will help you do all the exercises correctly and lengthen your legs, because this is really possible!
Tell us about your ways to lengthen your legs in the comments! Share our advice with your friends in social networks and put the stars below 🙂
Long legs are ideal female beauty and the secret dream of undersized ladies. But a short-legged man sometimes looks ridiculous.
What to do if nature left you no choice?
You will have to win this length on your own. And how to do this, we will tell below.
Most often, teenagers notice shortcomings in themselves. After all, the period of growing up is complexes, reassessment of values and constant assertion of oneself. But doctors advise not to rush into self-criticism. After all, the process of growth of tubular bones stops by the age of 20-23. And it often happens that sixteen-year-old "short-legged" turn into twenty-year-old chic ladies. The main thing is to eat right and do gymnastics in the morning. You will still have everything.
Bone growth is affected by a lack of vitamin D, so instead of reading Internet articles, it is better to go for a walk under the sun.
Surgery to help
Some severe genetic diseases are accompanied by short stature and short legs. In these cases, to eliminate discomfort and improve social adaptation, a surgical operation is performed to increase the length of the bone. The technique was developed in the last century and is used to treat complex fractures. A special device is installed on the lower leg, which performs slow traction of the bone. As a result, you can increase the length by 7-10 centimeters. This is a significant size for such patients.
However, surgical treatment takes a long time. The lengthening and recovery process takes years. Therefore, such therapy is used quite rarely and only under strict indications. Healthy people who are dissatisfied with their appearance are advised to undergo treatment with a psychotherapist rather than a surgeon.
Unique method from the web
The internet is always giving advice. To increase the legs, the network offers us the technique of “formation and restoration of microcracks”. This method is quite simple: after an active physical warm-up (at least 1 hour), it is proposed to hang a load on your feet. With a load, the subject stays for another 1 hour, while doing stretching exercises - hanging on the horizontal bar, swings. The load is gradually increasing.
According to this technique, during training, microcracks are formed in the bone, which are actively filled with bone tissue. The load allows you to expand the defects and increase their volume. Therefore, when recovering, the length of the legs will gradually increase. According to Internet sources, with regular training (once a day), you can achieve a result of +2 centimeters in six months.
It should be noted that there are no clinical trials of this technique. In terms of physical activity, this method will not be for everyone. In addition, in chronic pathologies, such loads may be unbearable. The bone may undergo degeneration. Therefore, in case of any experiments on yourself, consult a specialist.
Stretching
- Get on your knees and stretch your arms up. The palms look at each other. We take a deep breath and, gradually exhaling, we lean forward. Hands and forehead touch the floor; the pelvis is on the heels. We fix the pose for a few moments. Push off the floor with your palms and return to the starting position.
Such exercises are performed daily at least 6 times a day. In extreme poses, the muscles should be as tense as possible. This allows you to stretch the spine and strengthen the buttocks, which will visually lengthen the legs.
- The next exercise is performed while standing. To do this, step forward with one foot. Raise your hands up and fold them together, palms closed. The front leg bends at the knee while inhaling, and the arms try to stretch upwards as much as possible. On the exhale, we return to the starting point. At the same time, not only the muscles of the back are stretched, but also the muscles rear surface thighs and shins. Watch for muscle tension. Repeat the exercises regularly at least 6 times a day. Fig 6.
- Next, we will draw out the thigh muscles. The optimal exercise for this is "Butterfly". We sit on the floor, the back is even, the feet are connected to each other. The knees are ideally pressed to the floor. We begin to perform movements that imitate the flapping of wings. After that, we lie down on the lower limbs, trying to touch the face to the feet. These exercises are effective for stretching the inner thigh muscles. They make the hips thinner and visually add length to the limbs.
The best way to stretch the muscles of the thigh and lower leg is the twine, both transverse and longitudinal. Preparation for splits takes months and years, but this complex helps to increase the longitudinal length of the muscles, which means it serves our main purpose.
- Get on your knees. Stretch one leg forward, toe as straight as possible. With both hands, try to reach the foot. As long as possible, be in a bent position.
- We spread our knees wide, lie down, resting our feet on the floor. The pelvis and back are raised above the surface and are parallel to the floor. Support on knees and elbows apart. In this pose, do some push-ups.
- Now we bend one leg at the knee, pull the other back. We spring, feeling the tension of each muscle, after which we change limbs.
- We sit on the floor and stretch the hips and shins forward. We bend as much as possible, trying to reach our knees with our faces.
If you perform these exercises regularly and efficiently, you will not only sit on the twine, but also increase the size of your limbs. They will become slim, lengthen and will attract the eye.
Men are no worse
Women are more focused on their appearance. But what should men do if own body they are not satisfied. The answer is simple: swings, jumps, horizontal bar. These exercises pull the muscles in the longitudinal direction and add length to the legs.
Regular swings are suitable for the female version of the workout. It can be movements forward, to the side, in a circle. In this case, the limb does not bend. When male workout Mahi with a punch on the pear will do. Such exercises are practiced by fighters in Thai boxing and kickboxing. Your task is to make the most of the straight leg, raising it higher and higher. The number of swings can reach 200-300 times, while gradually increasing. Classes will help you get in shape, stretch your muscles and feel invincible. Also suitable for jumping rope. This energy-intensive workout strengthens the joints and muscles of the lower back. After the active phase, you can hang on the horizontal bar. Gravity will work for you.
If the exercises are regular and of high quality, in six months or a year you will grow up, and your legs will become longer. Don't lose confidence in yourself. Good luck.
Each individual person is unique. Often individuals are forced to conform to certain rules and standards. Colorful magazines, watching the defile of slender tall models along the catwalk, even mannequins in stores, convince a person that the length of the legs is main criterion beauty. Chosen shoes and clothes emphasize the conviction, focusing on the lower body. Especially the benefits of long lower extremities confident women. But representatives of the stronger sex also believe that the long legs and high growth of men look attractive to the female.
If nature has deprived of such data, is it possible to increase the length of the legs? The first thing that comes to mind is the help of surgeons. A complex operation, difficult recovery and adaptation are ahead. There is a known option to achieve the goal without surgical intervention, available to those who wish - daily physical exercise, special exercises.
You will need to choose the right shoes for classes, the main component of success in the planned business. The best option there will be spikes and running shoes. Unlike other types, running shoes are equipped with cushioning, an insert in the heel area.
There are people who manage to put on ballet shoes, slippers or sandals for running. These shoes are totally unsuitable. You can fall and get hurt.
interval running
With such a run, to increase growth, you need to change the speed of movement, alternating rapid running with jogging. After jogging, microcracks appear on the bone tissue, filled with newly formed tissue. The body does not need to rest, immediately begin to perform actions, lengthening the line of the legs.
Exercises with a load
This type of load is considered the main one for “pulling” growth. Sit on a high chair or table, after putting weights on both ankles. Legs with a load hang down without touching the floor. Make sure the table or chair is stable. sit in adopted position it will take at least 30 minutes, if you have enough patience, an hour. You need to start the exercises with two kilograms of weight, gradually adding. It is important not to hang more than five, but too light weights will be in vain.
Sports stores sell ready-made, easy to do yourself. Sew stones into the pockets of the bag, use plastic bottles with water and sand. Order online. The main thing is that the load on both ankles is shown the same in weight. Changes will be uniform on both sides.
Until after an intense run the body has not cooled down, we hang the load on our feet, we begin to chat on weight. Weights are not designed to compress the lower leg, interfering with normal blood circulation. It is supposed to slightly move your knees away from the edge of the chair, behind knee joint pass large vessels. During sitting there is an elongation, intensive healing of the formed microcracks on the bone tissue. Damage is filled with new cells, cracks heal, form a new tissue. If after a long run you take a rest, do not continue classes to increase the length of the legs, you will not notice any changes. The size will remain the same.
Training time is unlimited, directly depends on patience. After the start of classes in the muscles, tingling and burning are felt. Strong pain should be absent. If you perform "hanging out" daily, the lower leg will stretch 2-4 centimeters - not as little as it seems. It is shown with weighting agents to make hangings for lengthening on the crossbar, horizontal bar. The spine, hip bones are stretched.
Many believe that increasing the load with heavier weights will cause a quick result. An erroneous judgment. Overextended muscles hurt a lot, causing aches and discomfort at the slightest movement. Bursting blood vessels discourage the desire to continue classes without becoming longer. Engage without fanaticism.
Stretch marks
- Dynamic - swinging movements;
- Ballistic - bending, swinging;
- Static - hold in position for some time.
Stretching exercises are considered difficult. Performance should not be accompanied by pain and discomfort. The load is added gradually. Breathing is even, you can not hold. Initial position- inhale, stretch - exhale. Such manipulations stretch the muscles and tone the joints.
Twine is considered an acceptable stretch. There are longitudinal and transverse. Performed on the floor. Well activates the work in the legs, contributing to the growth process. Thoughtful execution requires a long time of training. Infrequently, beginners manage to sit down completely. You need to carefully follow the recommendations of the trainers:
- Before doing exercises, it is necessary to warm up the muscles (biking, running, jumping, jumping rope, swimming).
- Do not try from the first lesson to do full twine. This can lead to injury!
- Contraindicated in people with orthopedic problems.
The new action of physical activity is simple. Cross your legs in a ball, sit in the lotus position for 20 minutes, try to relax, think about the desired result. During the day, in a similar way, it is possible to do work in the house, in the garden, sit in front of the TV screen for several hours. Visualization is considered a way of lengthening. After that, you need to stand up, straighten up, lower yourself upside down without bending your knees. Stand 30 sec. Straighten up. Repeat 20 times, perform "stomp". Stomp each foot 200 times, pulling the toe forward as much as possible, take a break, “stomp” again 200 times.
"Butterfly" - effective exercise. Sit on the floor, connect both feet. Grasp your legs with your hands, start waving them like butterfly wings. Let go, gently lie down on your feet. will be felt muscle pain. We strive to spread the legs as wide as possible. At the same time, we lean on the floor with our hands, trying to lower ourselves. Hold for 30 seconds, increasing the duration of the slope with a new time.
Get on your knees, put your elbows forward with your palms. Pull out right leg in length parallel to the floor, pull the heel back. The stretch feels good.
Walking on toes
Restore breathing, stand on your toes with a straightened back. Keep your chin parallel to the floor. You need to start walking, trying to stretch your fingertips as much as possible, “doe gait”. For best result perform the exercise, put a book or a tray on the top of your head.
The task is to keep the object on the head, walking, keeping the back straight. The Persian beauties did the exercise daily gracefully and lightly, carrying jugs of wine and fruit trays on their heads.
Rise on socks
Rise on toes, slowly lower. It is performed 20-30 times several times a day. Action stretches calf muscle in length.
Then make things a little more difficult. Try to lean your back against the wall tightly, raise your hands up, trying to keep your posture as even as possible. Stand on your toes, slowly lower yourself onto your heels. Do the exercise 30 times. The movement is slippery and unhurried.
Mahi
IN different sides we wave our feet. First forward - back, then right - left. Stop, swing forward, hold on weight as far as possible, slowly lower. We do a similar movement with a delay back. We perform static swings for lengthening.
Then we intensively kick an imaginary ball, stretching the sock, alternating with an imaginary hanging pear, we also try to kick. It is permissible to use a real pillow or a pear, conveniently adapted. Such swings are called “karate swings”, they have a beneficial effect on adding growth.
Exercises on the gymnastic wall
Grab the crossbar, hang. The knees are straight. Hang in a relaxed state for as long as there is enough exposure. Hangs on the gymnastic ladder are replaced by hangs on the horizontal bar. The principle of the exercise is the same. Then put one leg behind the crossbar, the second remains outside free. Lean forward, reach for the toe of the opposite leg. It is better to start with the lower crossbar, gradually reaching the higher ones. Having coped with the task, remove the load, relax.
Not afraid of the difficulty of doing exercises for the sake of beauty, final stage growth will be during sleep. Lie down on the bed so that the lower leg hangs down in a free position. Tuck a small pillow comfortably under your knees. It is not easy to fall asleep in such a position, but beauty conquers doubts.
inversion table
Leg lengthening exercises are performed on a device called an inversion table. On the simulator they are engaged upside down. The legs are fixed at the top. There is a stretching of bones and joints due to the force of gravity. On such a table, weighting agents are not needed.
Try to replace the simulator with a horizontal bar. Movements are performed with weights. For example, the simplest method for lengthening: hold on to the horizontal bar with your hands, the lower part of the body hangs in a free position. Start moving your hips, swinging, first clockwise, then against. Gradually increase speed, increase amplitude. The spine from manipulation is capable of slightly crunching.
With the help of simple tricks, it is possible to do without growth addition operations. No need to rush things and expect a quick result. The first changes will come after 2-3 months of classes. Patience and diligent execution of exercises to lengthen the line of the legs will make the desired - valid. The main thing is to build a system of classes, to perform regularly.
For a long time it was believed that the height and length of the legs is a given from nature, which you have to put up with. However, modern Scientific research amended this statement. And now the question is how to lengthen the legs with exercise, can be answered quite reasonably.
A little about standards
Slim waist and long legs - that's it, a modern young lady. The expression “legs from the shoulders”, although it sounds ironic, but quite clearly expresses the cherished dream of any beauty. And it's really not that hard to do it. It takes patience and regular exercise. As a result, in six months the length of the legs will increase by 2-3 cm. These figures, of course, are not stunning, but visually such progress will be difficult not to notice. Moreover, the sooner you start exercising, the better, because after 25 years, human growth stops.
There are certain physical activities that help adjust the length of the limbs. These are exercises that create microcracks on the bone tissue and help the body fill them with new cells, which ensures the lengthening of the legs. The course set must include:
- jogging;
- stretching;
- swing your legs.
And do not forget about taking vitamin D: it is he who is responsible for strong bones.
How to make legs longer by doing regular exercises like running? The secret to a good run is alternating pace. That is, after a fast run, go to jogging. After that, the same microcracks are formed. And then it's time to start building tissue.
- We sit on a chair and hang the same load on each leg. We start with the minimum - 2 kg, gradually move on to the maximum - 5 kg.
- We begin to “talk” with our feet (10-30 minutes) until a tingling pain appears.
- We hang on the crossbar for 2-3 minutes, concentrating on a positive result.
Now the complex for stretching:
- We make a "butterfly": sitting, we connect the feet in front of us and wave our knees.
- For a few minutes we take the lotus position.
- We do twines.
- We lean forward with straight legs, trying to reach the floor with our palms.
- Don't forget about lunges with dumbbells on your feet.
- We pull the heel, standing on our knees and elbows.
We also supplement our complex with swings in different directions. To enhance the effect of the exercise, you can kick the punching bag.
