How to lengthen your legs: the best physical exercises, training on a gymnastic wall, advice from stylists. Is it possible to increase the length of your legs without surgery with the help of fitness?
In this article we will talk about how to lengthen legs without surgery.
Some girls have a complex because of their tall height, this is especially evident in high school and in the initial years of college. Long legs- This is one of the constant symbols of female attractiveness. It's no secret that slender, tanned legs in a miniskirt are capable of stunning more than one male representative. But what to do if you can’t boast of the length of your legs, but you really want to attract the attention of the opposite sex? It's very simple - you need to search way to lengthen your legs.
How to visually lengthen your legs?
First of all, you need to learn how to choose the right clothes.
Trousers. The best helpers in “lengthening” your legs are classic trousers of maximum length and medium width. Ideally, they will be plain, without all kinds of patch pockets, stripes and appliqués. If you are the owner of short legs, it is better to avoid gin “thighs” altogether. Breeches should also be worn with caution as some styles also make the leg shorter.
Skirt. If a professional stylist is asked how to visually lengthen your legs, he will answer without hesitation: “With the help of a skirt.” Here it is important to remember one single rule - the skirt loves contrasts. That is, if you decide to wear a miniskirt, choose long boots to go with it, and if you choose a long version, choose short boots. And one more thing, the lighter your shoes, the shorter your skirt should be.
Tights, legs lengthening should only be black, since beige color makes the leg look fuller and visually shortens it; however, only beige tights are suitable for light boots.
As mentioned above, foot lengthening shoes, should be selected in accordance with the suit you choose. To enhance the “lengthening” effect, tights should be chosen to match the color of the boots. Hence, black shoes, if you want to visually lengthen your legs, should only be worn with black tights. In the warm season, it is best to wear flesh-colored shoes with comfortable heels. But sandals with straps, which are fashionable today, cannot lengthen the leg; on the contrary, they shorten it; ankle boots and short UGG boots do the same if they are not covered with trousers or a long skirt.
High heels as a way to lengthen legs are also not suitable for everyone. So, no more than 30 percent of women can walk beautifully in heels higher than 7 cm, the rest, as they say, “walk half-bent.” That is, if you gain 3 centimeters, you lose ten. Stylists advise such women to use heels no more than 5 cm, and if you want more, choose models that have a small platform that will add both centimeters and stability.
If you want to lengthen your legs with boots, then the boots should be long enough, approximately to the knees.
As for color combinations, your entire ensemble should be in the same color scheme, since the famous “black top, white bottom” is strictly contraindicated for girls with short legs.
If you doubt Is it possible to lengthen your legs with clothes?, take a close look at movie stars or pop artists:
Not all of them can boast of an impeccable figure, but the slenderness of their legs can always be envied. And the reason often lies not in a properly designed gymnastics program, but in the presence of a competent stylist.
Lengthening your legs with exercises
If you want to lengthen your legs, then physical exercise is the very first assistant in this matter. Of course, you should understand that exercises need to be done daily, devoting more and more time to them. In addition, it is worth understanding that you will not grow 20 centimeters. Lengthening your legs with exercises is a fairly long process. However, in addition to the fact that your legs will become a little longer, they will acquire a beautiful shape. Thanks to exercise, you will lose excess weight and your body will be in good shape. This is also an important benefit of physical activity and exercise.
1) Running: in the afternoon or evening you need to run for about 30 minutes; you need to run quickly, energetically (well, in a ragged rhythm - you jog for a minute, then suddenly 10-15 seconds of sharp, running with all your might (“tear” as hard as you can); of course, not everyone can do this, but only a decently trained person, but who said that it will be easy, and at the same time you will need to breathe; it’s better to run in a stadium or in a park in a large circle, so as not to distract your attention, crossing roads, etc.; while running, you need to imagine that your legs are from the skin to the depths of the bones; warm up, become elastic-elastic, prepare for elongation). You need to run on hard ground or asphalt. You can and should include running backwards (!!! CAREFUL!!!), sideways, jumping on two legs, on one leg, and so on.
Purpose: as a result of such running, microscopic damage appears in the bone and tissue structure of the legs (especially in the legs because they are less strong than the hips). Usually, such damage will very soon be “repaired” by a normal healthy body and the leg will be the same as before the exercises, but we need them for the next stage...
2) Sitting with weights on the ankles: !!!ATTENTION!!! THIS SHOULD BE DONE AS SOON AS YOU COME HOME AFTER RUNNING, AND IF POSSIBLE, RIGHT ON THE SITE. Sit on something high (table, chair, legs standing on some supports) so that your shins hang freely in the air without touching the floor (like children sitting on an adult chair). Sit like this for at least 30 minutes, more is better, an hour, for example (you don’t need to go crazy and sit for half a day). You can read, watch TV.
And at this time you should be wearing weights weighing at least a kilogram on your shins (you don’t need to hang more than 5-7 kg, well, at least 10, if you don’t have shins, but oak trunks). The more powerful your shins, the more weight. Weights weighing up to 3-5 kilograms can be bought in sports stores; they sell those for fitness with iron balls or something else. You can make a larger one yourself.
The main thing is not to interfere with blood circulation, which means the weights should not tightly compress the legs and generally cause significant discomfort. For the same purpose, I recommend moving your knees forward a little from the edge of the chair or placing something soft under them, because On the back of the legs, behind the knee joint, there are large vessels and they should not be pinched (by the way, for the same reason, you should never sit cross-legged, take note for women and everyone who cares about the health of their legs). Sit quietly, don’t move your legs, relax all your muscles as much as possible, mentally imagine how your legs are stretched.
Purpose: at this time, the healing of microdamages occurs most intensively, and by exerting a significant tensile force on the lower leg in combination with complete relaxation of all surrounding muscles, you seem to stretch out the “cracked” lower legs, and the body, by repairing microcracks, consolidates the lengthening of the legs. (Fig. 1)
3) Leg Stretch: The second part of the routine consists of a good leg stretch. There are plenty of descriptions of exercises everywhere - choose the most complex and effective ones and create a good, complete complex that allows you to thoroughly stretch all the muscles and ligaments of your legs.
Martial arts practitioners have a lot of good exercises. During the exercises, imagine how you, stretching your legs, stretch them out; in general, no matter what you do, the meaning of images and moods will always help you. When stretching a particular muscle, warm it up by intensively rubbing and massaging it with your hands.
Goal: Well-stretched, warmed, obediently elastic muscles and ligaments of the legs offer significantly less resistance to your efforts to lengthen the legs.
4) Exercises with weights on the legs: closer to bed, slightly warm up and stretch your legs, put on small weights that fit well on your legs and begin to perform large leg swings at a fast pace. Swing forward, backward, in a circle inwards, in a circle outwards, to the side, imagine yourself as Van Damme and perform all sorts of kicks at different levels (upwards more than others). Due to the action of centrifugal force, this will increase the micro-gaps in the bones and prepare you for the main thing...
5) Immediately before going to bed, immediately after exercise, rest by sitting for an hour and a half, just like after running. Read, watch TV, and then go to bed...
6) We sleep while stretching our legs: there are two options here...
a) you stretch your legs evenly: sleep on your back, attach elastic bands to the wall on the side of your legs (beauty requires sacrifice) or something heavy, immovable (or make it even more difficult, with a block and a weight) and attach them to your legs (invent them yourself , just do not squeeze the vessels). So you sleep on your back and all these hours, your legs and the rest of your body are slowly but surely stretched out. This method allows you to sleep more or less comfortably.
b) you only stretch your lower legs: sleep on your back with your lower legs hanging over the edge of the bed. !!!JUST DO NOT PRESS THE VESSELS UNDER YOUR KNEES - PUT SOMETHING VERY SOFT ON THE EDGE OF THE BED (UNDER YOUR KNEES)!!! This method is very effective. Especially for those who have disproportionately short shins.
7) Stretching on the horizontal bar. Hang your legs over the turnstile in the knee area and hang there for a while. After this, move your feet over your toes. However, you need to be very careful with this exercise so as not to fall upside down. It is better to have a partner nearby for backup.
8) Walking on toes. Stand on your toes (with or without shoes) and walk around the room, while rushing upward - stretching your back and legs.
Kicks
Stemetic kicking helps lengthen the bones of both the lower leg and thigh. Many people consider these height increasing exercises to be one of the most difficult and tiring exercises to increase height. Some people, such as Jean-Claude Van Damme and Bruce Lee, have (had) long legs because they practiced kicking a lot. Also, you probably noticed that people who practice Thai boxing (Muay Thai) often have very long legs. Almost all kickboxers have legs an inch or two longer than those of ordinary citizens.
All you need to practice is a flat, non-slip floor and perhaps a bar, or anything you can hold onto with your hand (the back of a chair, a doorknob) while performing the kicks. It would also be very good to get a good-quality large punching bag. Practice in a well-ventilated room, or better yet, outside. There is no need to put weights on your feet; it is also advisable to take off your shoes. Start your workout with 15-20 minutes of exercise on an exercise bike, light jogging or leg swings. This will help warm up the muscles, thereby reducing their compressive effect on the bones, and stretch the ligaments to avoid injury.
After warming up, begin to perform the complex. And this complex is simple - it consists of 1000 kicks with each leg daily. So you just do 1000 kicks with your left foot and 1000 kicks with your right. Break the kicks into two workouts and do 500+500 in the morning and the same amount in the evening. Half an hour should be enough even for poorly trained comrades. Of course, performing such a large number of kicks will be very difficult or even overwhelming at first, especially if you have never done anything like this. So you need to approach 1000 kicks with each leg gradually, without overexerting yourself. But all these activities to increase height and lengthen legs are available only to very strong and strong-willed people. You will suffer for a couple of weeks - a month, then the muscles will get stronger, the ligaments will become elastic, and your 500+500 will seem like a piece of cake. But as a “side effect” you will get beautiful, sculpted muscles on your legs, buttocks, and thighs. You can perform strikes in series of 10, 20, 30 strikes. After every 100 hits, you can rest for a minute.
Just perform quick, whipping kicks, trying to return your foot to the bottom position (you don’t need to put the foot you kick on the floor every time - just lower your foot after the kick to the floor). You should not strike only with your shin (due to flexion and straightening of the knee joint).
As you kick, allow your shin to “pull” your thigh as it moves. This is necessary because 1000 kicks puts a lot of stress on the knee joint, which you can reduce by extending your hip just before the knee is fully extended. At the beginning, this technique of execution will seem difficult, but after 2-3 months of practice, performing strikes in this way will become easier than ever.
But before you decide to take serious measures, remember that we are all individual, and beauty is not about the size of your waist or the length of your legs. And in general, for that matter, proportions play a huge role. Not convinced? Then let's get back to the topic. We have collected 4 effective ways for you that will make your legs longer.
Ilizarov apparatus
One of the most effective ways to lengthen legs is the Ilizarov apparatus. But keep in mind that this method is also the most radical. With the help of this miracle device, you can “grow” your shins or thighs, and only the surgeon will decide what exactly to lengthen in your case. How does he work? First, the doctor breaks the integrity of the bones, and places knitting needles in places of fractures, thanks to which the legs begin to gradually lengthen. But you will have to help the process yourself: tighten special nuts four times a day. Not the most pleasant sensation, but your legs will become longer by one millimeter every day. And in two months your legs will “grow” by as much as 6 centimeters. It's up to you to decide, of course. Are you ready to go through this rather painful process, and then also follow a certain regime for several months (without dancing, sports and long walks)? Beauty requires sacrifice, no doubt about it.
Implants
Oh, almighty implants! They are able to increase many parts of the body, including the length of the legs. Implants inserted into the calf muscle area can not only lengthen the legs, but also eliminate asymmetry and curvature. But even here there are pitfalls: for example, the remaining suture or even the implant itself may be visible. In addition, it is not uncommon for the implant to move out of place. We do not doubt your courage, but be sure to weigh the pros and cons before deciding to take such serious measures.
Bronzer
They say that everything ingenious is simple. We reveal the secret of long-legged insta-girls: a bronzer with a shimmer effect. Many fashionistas apply bronzer directly to their legs, concentrating on their shins. The result is optical elongation. After all, tanned and smooth legs definitely look slimmer (thanks to vertical highlights and glow) than they actually are. So you can postpone your visit to the surgeon until better times, stock up on bronzer and conquer everyone with your feet and ears.
Sport
There are, of course, other ways to lengthen your legs. The simplest is to load yourself with daily physical activity aimed at stretching the thigh and calf muscles. Nothing complicated: just run, do stretching, leg swings and other exercises. And don't be lazy! And most importantly, don’t forget about the little tricks. Choose high-waisted jeans and trousers, medium or short skirts, wear high-heeled shoes and be sure to watch your posture.
Like appearance, leg length is inherited from parents to children. Some congenital or acquired diseases can slightly slow down our growth or stop it altogether. But if your parents are short people, then you are unlikely to be able to become a model.
True, there are several secrets, knowing which you can slightly correct your height. You can visually lengthen your legs by wearing high-heeled shoes, light-colored clothing and mini-dresses. Plain classic trousers of medium width and maximum length will help you “grow up” a little. Black tights can also become your helpers.
If you do not rely only on the visual effect, then you can visit a fitness club and learn a few special exercises to increase your height by a few centimeters. By doing exercises to lengthen your legs, doing swimming, basketball or athletics, and following a certain diet, you can slightly increase your height.
Of course, physical exercise should be performed daily and for a sufficiently long time. In addition, you need to understand that you will not be able to grow 20 centimeters. But your legs will definitely become longer and take on a beautiful shape.
Exercises to increase height
- Run. You need to run energetically, for about 30 minutes, preferably at a jagged rhythm - jog for a minute, then jerk with all your might for 10-15 seconds. You can include running sideways, backwards, and jumping on one or two legs. As a result, microscopic damage will appear in the bone tissue of the lower leg, which is quickly restored, but running is required to perform the following exercises for the legs.
- Sitting with weights: This lengthening exercise should be done immediately after running. Sit on something high so that your shins hang freely without touching the floor. You should immediately put small weights on your knees, gradually increasing their weight to 7–10 kg. You should sit for at least half an hour, the main thing is not to interfere with blood circulation. At this time, intensive healing of microdamages after running takes place, and at the same time as the restoration of the bone structure, you seem to “stretch” your shins. The body, by sealing the cracks, also fixes your lengthening of the legs.
- In addition, you can do leg exercises, stretch on the horizontal bar, and even sleep while stretching your shins or all your legs. All this will help make the lengthening of your limbs more intense.
- Walking on your toes. This is one of the safest exercises for lengthening your legs at home, which will not cause any harm, but the effect will be significant. To do this, you just need to stand on your toes and walk around the apartment, keeping your back straight and your legs raised as high as possible.
- Lengthening with the help of exercises. There are quite a lot of such exercises. From the most complex and effective ones, you can create a full-fledged complex that allows you to stretch your muscles and ligaments. For example, stretching in the “lotus position” or lunges with dumbbells helps a lot.
- Kicks. This seemingly simple exercise is quite difficult to perform, but very effective. You need to hit the center of the punching bag with your feet, and their lengthening is guaranteed.
- Swings or regular jumping rope will help lengthen your legs. By jumping for at least 30 minutes a day, you can achieve your goal of becoming taller.
Leg lengthening using the Ilizarov method
If it is impossible to make your legs a little longer using a gentle method, then surgical intervention is recommended. Leg lengthening surgery can be performed using the Ilizarov apparatus and allows you to lengthen the legs in the lower leg or thigh area. Moreover, the shin can be made longer by no more than 5 cm, and the thighs - by a maximum of 10 cm.
The course of the operation itself looks something like this: under anesthesia, several incisions are made on the leg or thigh in a certain place, allowing the bone to be cut. Moreover, only its top, hardest layer is damaged. After which the parts of the dissected bone are fixed using a special apparatus.
Approximately a week after the operation, gradual and slow lengthening of the legs begins. To do this, the Ilizarov apparatus is constantly adjusted so that it becomes approximately 1 mm longer per day.
Along with the device, the legs also lengthen. Lengthening the thighs or lower legs is a rather painful and lengthy procedure, since it will take a whole month to “grow” 3 cm.
The duration of the course of using the Ilizarov apparatus will depend on the length to which it is planned to increase the limbs. In addition, the lengthening time will be influenced by the patient’s age, gender, presence of chronic diseases, etc. After the lengthening is completed, a fixation period begins, which is twice as long.
It is necessary for young bone tissue to become stronger. And only after the fixation period is completed, you can walk on your own, although you will have to give up exertion for a few more days. Some clinics lengthen the legs one by one, thereby not only increasing the lengthening time by approximately one and a half times, but also increasing the price of the operation. But, as a rule, the time frame for increasing leg length can vary from six months to a year.
Leg lengthening using the Bliskunov method
Another method of increasing leg length is based on the complete implantation of a small device inside the bone. Using this technique, you can grow by 5–20 cm. The operation is carried out according to the same scheme as lengthening using the Ilizarov method.
The only difference is that instead of using an external structure with knitting needles or rods, a special compact device equipped with a controlled mechanism is implanted into the bone. This device is installed and implanted quite quickly and within a week you can continue treatment at home.
However, the home leg lengthening period will also take several months, because the installed device should stretch the bone slowly. Of course, you can lead your usual lifestyle at home, but you will still have to experience pain and discomfort, as well as limit physical activity.
Contraindications for surgery
Although many people want to grow taller with the help of surgery, not everyone is suitable for surgical lengthening. Surgery to increase leg length will be denied if the patient suffers from at least one of the following diseases:
- diabetes mellitus;
- chronic hepatitis;
- tuberculosis in active form;
- syphilis;
- AIDS.
Leg lengthening should not be performed if the patient has any inflammatory disease of the skin. If he suffers from severe diseases of the nervous system or his peripheral blood supply is impaired, then leg lengthening surgery is clearly contraindicated for him. Doctors will not perform surgery on drug addicts, people with heart defects or bleeding disorders.
Complications after surgery
Doctors consider the operation to change the length of the legs not too complicated, but during the period of lengthening various complications may arise, the most serious of which are:
- the occurrence of heavy bleeding immediately after surgery;
- infectious complications associated with violation of antiseptic treatment of rods or knitting needles;
- the occurrence of pain, the appearance of which is associated with too intense a rate of change in bone length;
- technical breakdown or malfunction of any part of the device itself.
Difficulties of the postoperative period
The pain syndrome, which is present during the entire period when lengthening occurs, can be felt differently for everyone. Some people tolerate painful sensations quite easily and unnoticed, while for others they cause a lot of inconvenience and often have to resort to taking painkillers. This depends not only on personal intolerance to pain, but also on compliance with the regimen and doctor’s instructions.
For quite a long time, the patient will not be able to move, and this will necessarily affect muscle tone. They will not only become weak, but may atrophy. Therefore, lengthening necessarily ends with a period of rehabilitation, during which the gait again becomes the same.
Typically, rehabilitation and restoration activities can last from 4 to 5 months. But as soon as the legs reach the ideal length, and the gait turns from clumsy to flying, you can forget about all the suffering. After all, the sight of long, beautiful legs will cause attacks of envy in women, and a storm of fantasies and emotions in men.
Isn't it worth suffering for? Isn't this the best motivation?
Long legs are the ideal of female beauty and the secret dream of short ladies. But a short-legged man sometimes looks ridiculous.
What to do if nature left you no choice?
You will have to conquer this length on your own. We will tell you how to do this below.
Most often, teenagers notice shortcomings in themselves. After all, the period of growing up is a period of 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” women turn into twenty-year-old chic ladies. The main thing is to eat right and do exercises in the morning. You will still have everything.
Bone growth is affected by a lack of vitamin D, so instead of reading online articles, it is better to go for a walk in 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, surgery is performed to increase the length of the bone. The technique was developed back in the last century and is used to treat complex fractures. A special device is installed on the lower leg, which performs slow traction on 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 process of lengthening and restoration takes years. Therefore, such therapy is used quite rarely and only according to strict indications. Healthy people who are dissatisfied with their appearance are advised to undergo treatment with a psychotherapist rather than with a surgeon.
Unique method from the network
The Internet always gives advice. To enlarge legs, the network offers us a method of “formation and restoration of microcracks.” This method is quite simple: after an active physical warm-up (at least 1 hour), it is suggested to hang a weight on your feet. The subject remains with the load for another 1 hour, while performing stretching exercises - hanging on a horizontal bar, swinging. The load gradually increases.
According to this technique, during training, microcracks form in the bones, which are actively filled with bone tissue. The load allows the defects to expand and increase their volume. Therefore, during recovery, 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 is worth noting that there are no clinical trials of this technique. In terms of physical activity, this method will not be suitable for everyone. In addition, with chronic pathologies, such loads may be unbearable. The bone may undergo degeneration. Therefore, in case of any experiments on yourself, consult a specialist.
Stretching
- We kneel down and stretch our arms up. Palms facing each other. We take a deep breath and, gradually exhaling, lean forward. Hands and forehead touch the floor; the pelvis is on the heels. We fix the pose for a few moments. We push off the floor with our 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 your spine and strengthen your buttocks, which will visually lengthen your legs.
- The next exercise is performed standing. To do this, take a step forward with one foot. Raise your hands up and put them together, palms closed. While inhaling, the front leg bends at the knee, and the arms try to stretch upward as much as possible. As you exhale, we return to the starting position. This stretches not only the back muscles, but also the muscles of the back of the thigh and lower leg. Watch your muscle tension. Repeat the exercises regularly at least 6 times a day. Fig 6.
- Next, we will stretch the thigh muscles. The optimal exercise for this is “Butterfly”. We sit on the floor, our back is straight, our 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 this, we lie down on our lower limbs, trying to touch our feet with our faces. These exercises are effective for stretching the inner thigh muscles. They make the hips thinner and visually add length to the limbs.
The optimal way to stretch the muscles of the thigh and lower leg is twine, both transverse and longitudinal. Preparing for the splits takes months and years, but this complex helps to increase the longitudinal length of the muscles, and therefore serves our main goal.
- Get on your knees. Stretch one leg forward, toe straightened as much as possible. With both hands, try to reach your foot. Stay in a bent position for as long as possible.
- We spread our knees wide and lie down, resting our feet on the floor. The pelvis and back are raised above the surface and parallel to the floor. Support on spread knees and elbows. Do a few push-ups in this pose.
- Now we bend one leg at the knee, stretch the other back. We spring, feeling the tension of each muscle, after which we change limbs.
- We sit on the floor and stretch our hips and shins forward. Bend over as much as possible, trying to reach your face to your knees.
If you perform these exercises regularly and efficiently, you will not only do the splits, but also increase the size of your limbs. They will become slender, lengthen and attract attention.
Men are no worse
Women are more focused on their appearance. But what should men do if they are not satisfied with their own body? The answer is simple: swings, jumps, horizontal bar. These exercises stretch the muscles longitudinally and add length to the legs.
Regular swings are suitable for women's training. This can be forward, sideways, or circular movements. In this case, the limb does not bend. In the case of men's training, swings with a blow to the bag are suitable. Such exercises are practiced by fighters in Muay Thai and kickboxing. Your task is to make the most of your straight leg, lifting it higher and higher. The number of swings can reach 200-300 times, gradually increasing. Classes will help you get in shape, stretch your muscles and feel invincible. Jumping rope is also suitable. This high-energy workout strengthens the joints and muscles of the lower back. After the active phase, you can hang on the horizontal bar. Gravity will do the work for you.
If the exercises are regular and of high quality, in six months to a year you will grow up and your legs will become longer. Don't lose confidence in yourself. Good luck.
The dream of many women is “legs from ears”, but how to realize it when nature has not rewarded with good proportions. You can lie down on the surgeon's table and correct the position, becoming a couple of centimeters higher. Or you can use tricks and tips that will make leg lengthening possible without surgery.
Is it possible to lengthen the legs?
During childhood, a person's bones continually grow. Mechanical effects on them, on cartilage, as well as provocation of the production of growth hormone make it possible to influence the length of the limbs. In adulthood, the process becomes more complicated. Leg lengthening methods can be divided into surgical and non-surgical. In the first case we're talking about about cosmetic orthopedics, when patients have their lower leg or thigh lengthened. Methods without surgical intervention involve special exercises that allow you to change the natural length.
How to lengthen your legs without surgery?
Lengthening (even slightly) the legs is a difficult task. In an attempt to deceive nature, people use traditional medicine recipes. But herbal decoctions, compresses, spells and other methods cannot bring results. You can compensate for the missing centimeters with the help of heels, but the effect will only be visual. There are several effective ways to lengthen your legs:
- exercise on an inversion table with bone stretching;
- wearing special (inversion) boots;
- special exercises with weights;
- wall training;
- exercises aimed at stretching the thigh and calf muscles (running, swinging);
- stretching ().
How to lengthen your legs - exercises
Physical activity helps keep your body in shape and visually makes your legs longer. But special training allows you to stretch some muscle groups and turn optical illusion into reality. To achieve results, practice leg lengthening exercises such as:
- Walking on your toes. The back should be straight, the shoulders should be straightened, the leg lift should be maximum. You need to exercise every day for 15-20 minutes a day.
- Front leg swings. Your arms are extended forward, you need to keep them parallel to the floor and try to reach the opposite arm with your straightened leg. The toe will be extended. Do 3-4 repetitions with both legs.
- Rear and lateral swings. Holding onto the back of the chair, you need to slowly move your leg back and lift it up as high as possible. Hold, lower slowly. Repeat with the other leg.
- Exercises on a gymnastics wall (or horizontal bar). Hanging on the top bar, you need to stay on it for as long as possible. On the lower ones, tilts are made: one leg is placed on the crossbar, and the other is tilted. The knee must not be bent.
- Leg-split– transverse or longitudinal – a type of exercise that is effective for those who do not know how to lengthen their legs at home. Training will have to be done every day and always with a warm-up warm-up.
Leg lengthening machine
There are simple devices that can be used to lengthen legs without surgery. For example, weights worn on each limb are sports equipment with which they perform daily exercises, or special exercise equipment that holds the body upside down. Examples of exercises with them:
- Sit on a chair with a high seat, your feet (with weights) should not touch the floor. The weight is initially light, but you can feel it. You need to stretch your legs, hang in this position for 8-10 minutes, and then remove the load and release the muscles - dangle your legs.
- Take an upside down position on the inversion table, hanging from the machine using the attachment. The joints are stretched, the bones too. The first workouts should not last more than 5 minutes. Subsequently, you should not spend more than half an hour on the table.
How to visually lengthen your legs?
Not everyone has the strength and patience to do special exercises every day, the purpose of which is to lengthen the legs. You don't have to work hard to look beautiful. You can visually look taller simply by correcting your posture - straightening your back, drawing in your stomach, straightening your shoulders. There are also ways to visually lengthen your legs. It is important to choose the right clothes and shoes that make you look slim and visually add a couple of centimeters.
How to lengthen your legs with clothes?
Poorly chosen clothes change the proportions of the figure and visually spoil it, but the right wardrobe changes it for the better. Many people are interested in the question of how to lengthen their legs with clothes? Some practical tips will help with this.
- on skirts and trousers they visually lengthen the legs at the top.
- Vertical accents in clothing - lines, seams, folds - create the impression that the figure is longer than it is, as are the legs.
- The contrast of colors - bright top and dark bottom - will force others to concentrate on the top part, and what is below is visually seen as longer.
- A single shade of all items of clothing, shoes and accessories creates a single line, as if lengthening the legs.
Knowing how to visually lengthen your legs with the help of clothes, you must not forget about the prohibitions:
- You should avoid jeans and trousers with fraying, cuffs, low rise, shiny tights and designs on the lower body, and loose tops.
- Skirts below the knee are an absolute taboo; they shorten the legs. They can only be worn with the correct shoes.
What shoes lengthen your legs?
It’s a well-known fact: heels make you taller and slimmer. Therefore, if you need shoes that visually lengthen your legs, these are shoes with heels. It can be of any length, the main thing is that it is comfortable. But even with heels, it is not recommended to wear ankle boots that “cut” your feet, or shoes with ankle straps (the effect is the same). Whether it's boots, shoes or any other footwear, the winning option is to have:
- pointed toe;
- open top part (you don’t have to completely cover your fingers);
- V-neck at the ankles of the boots.
Leg lengthening surgery
With the help of surgical intervention, it is possible to eliminate lameness, curvature, and equalize the nature of different leg lengths. But medicine has stepped far forward and cosmetic orthopedics will not surprise anyone. If a person wants to lengthen his legs, surgery is possible without any indication. The intervention is aimed at a specific segment of the bone - the tibia or femur. The process in both cases is not quick and painful, after which you will have to undergo a long course of rehabilitation.
Leg lengthening using the Ilizarov apparatus
A common way to lengthen legs, which is practiced by orthopedic surgeons, is the method. This is the cheapest and simplest operation, the essence of which is as follows: a series of incisions are made on the patient’s skin, a part of the bone tissue is dissected and a special external fixation device is installed. It is held in place by wires passing through the bone, slowly stretching it. Fasteners must be regularly tightened, so a person is forced to spend most of his time in a hospital under the supervision of doctors. But with one manipulation you can grow 6-8 cm.
Surgical leg lengthening using the Precise Nail technique
You don't have to endure pain and inconvenience to become a little taller. Precise Nail is the latest method developed in Israel and successfully practiced in this country. Surgical leg lengthening involves inserting an intramedullary magnetic telescopic rod into the bone. It helps eliminate congenital defects of the lower extremities, in addition, the result is a real lengthening of the legs: before and after photos show the difference.
Leg lengthening with or without surgery is a difficult process that requires material, time, and physical investments. If you are planning a surgical procedure, you should weigh the pros and cons several times before going on the operating table. Sometimes the situation is not so critical and you can resort to simple tips that will help you appear taller with the help of the right wardrobe.