Exercises for long legs at home

Greetings! This article is about lengthening your legs naturally. This may be relevant for models for whom, due to their profession, it is important to have long legs. Also for people with closing growth plates, since the growth plates on the legs are the last to close. Many special exercises and techniques have already been invented to lengthen the legs. Here are 9 of the most famous ones.

In addition to the text version, watch the video with examples at the end of the article.

Bones grow under the influence of 2 types of exercises: “impact” and “stretching”. Do them together for better results. Let's start with the drums.

Impact training creates microdamage to the bones and irritates the growth plates on the legs. At the site of microdamage, new tissue is formed and the bones lengthen. And irritated growth zones also activate growth.

Kicks

Suitable strikes include punching the punching bag, the opponent, or the air.

Two types of strikes work well: strikes with the instep of the foot and the base of the foot.

. Foot strikes are strikes with the portion of the leg from the ankle to the toes. In taekwondo, such a blow is called “dolyo chagi.” Heel kicks are horizontal or vertical kicks with the heel of the foot. Do both. Aim at different points: the head, torso or legs.

Beat for 10-15 minutes at a fast pace daily or every other day.

Lengthening the lower leg using exercise machines

A specific simulator for lengthening the legs has not yet been invented, but instead an inversion board is now used. This is a specific simulator for developing the muscles of the spine, hip and other large joints.

The point is to relieve the axial load on the spine and joints, which helps improve blood circulation and trophism of soft tissues. Gradually, the cartilaginous formations grow to a sufficient level. This is enough to increase the height and length of bones by 5-10% of the original size.

The inversion board is an improved Evminov board. It allows you to turn a person upside down without much effort and change the angle of the body in any direction.

To stretch your spine, straighten your posture, and visually lengthen your height and leg length, it is not necessary to use only the Evminov apparatus or an inversion board. It’s enough just to hang on the horizontal bar for 10-15 minutes every day.

You can start with 1-2, gradually increase the time and after a month and a half, hang for 20-25 minutes.

It is believed that if you hang on a bar for a few minutes a day for three weeks, you can increase your height by 4-5 cm.

Do not forget that to consolidate the result, you need to do exercises for static muscle tension in a horizontal position. For example:

• Boat – lying on your stomach, raise your arms and legs above the floor at the same time.
• Plank – standing in a position, lying on straight arms and feet, maintain a horizontal position of the torso for several seconds, constantly increasing the duration of the exercise.

You should not expect a miracle: physical exercises can lengthen your lower leg at home only if performed correctly, coupled with taking a large amount of vitamins and minerals for up to 15 years. In adults with a formed skeleton, the legs cannot be lengthened in this way; you will have to consult an orthopedic traumatologist. Rehabilitation after surgical leg lengthening lasts about 6 months.

You can visually lengthen your lower leg using heels and appropriate clothing.

Jumping

Next in line are the jumps. They also make the legs grow by creating microcracks and irritating the growth zones. I offer 3 options for jumping.

Jump rope

One of the most affordable growth trainers.

Jump rope for 5-10 minutes at an intense pace every day or every other day.

Plyometrics

In addition to jump rope, consider plyometrics, which are specialized jumping workouts. Jumping jacks or high jumps are the right choices. This is more difficult than jumping rope, but the effect is also greater. Try to devote some time to plyometrics.

Trampoline

The third way to jump is to buy yourself a home trampoline or go to trampoline clubs. Unlike the first two methods, you can jump on a trampoline for hours. It's easy and very attractive for children. There will also be an effect on growth if you jump for 20–30 minutes every day or every other day.

Exercises to increase body height

All sets of exercises aimed at growth, one way or another, stretch the spine. But spinal traction alone is not enough; you need strong core muscles to take the pressure off your back and support your new growth.

What you need to do to develop and maintain higher growth:

• stretch the spine with exercises;
• strengthen the torso muscles;
• maintain regularity.

What exercises should you do for your spine?

These are fairly simple exercises that will quickly develop strength and flexibility.

"Cat"

Even an unprepared beginner can master “Cat”:

1. Get on all fours, placing your hands on the floor. The knees should be exactly under the pelvic bones, and the palms should be under the shoulders.
2. As you exhale, round your back, arching it upward. Tilt your head down.
3. As you inhale, bend in the other direction. Now the pelvis and head are directed upward.
4. Do 10 reps.

Video: Exercise “Cat”

"Cobra"

1. Lie face down on the floor with your feet together.
2. Place your palms under your shoulders. Elbows pressed to the body.
3. As you inhale, slowly lift your upper body off the floor.
4. The lift starts from the head, then the shoulders and chest.
5. Do not straighten your elbows completely; your pelvis should remain on the floor.
6. Hold the final pose for 10–15 seconds, maintaining calm breathing. Slowly return to the starting position.
7. Perform the exercise 3-5 times.

It is quite possible that the first time you will not be able to raise the body very high. This is fine. The back will stretch gradually.

Video: Exercise “Cobra”

Exercise "Boat"

The “boat” perfectly stretches the body and uses many muscles. Therefore, before the exercise you need to actively warm up so that the muscles warm up.

1. Lie face down on the floor. Arms extended forward. The body forms a straight line.
2. As you exhale, lift your left arm and right leg up.
3. Even if the angle of elevation is small, maintain the position for 10–20 seconds.
4. As you inhale, gently lower your limbs.
5. Repeat for the other leg and arm.
6. Repeat the exercise 2-3 times.

Video: Boat exercise for healthy posture

Tilts

Bends from a standing position will help stretch the spine due to the gravity of your own body.

1. Stand straight with your feet together.
2. As you inhale, raise your arms and stretch up.
3. As you exhale, bend over and try to touch your feet with your hands. If you have a good stretch, grab your shins and pull your chest toward your legs.
4. Hold the bend for half a minute.
5. Do the exercise 3 times.
6. Over time, increase the number and depth of bends.

Video: Bends, a set of exercises for stretching the spine

Exercises on the horizontal bar

In training on the horizontal bar aimed at growth, it is important to alternate tension with relaxation, in this case the body has time to stretch under its own weight. Let's look at what exercises are the most effective.

Simple hang on the horizontal bar

Hanging from a bar helps your spine stretch, straighten, and relax. A simple hang should not cause pain or discomfort. If this happens, you need to ease the pressure on your back and arms and support your weight with your legs.

Interval running

Closes the list of running activities. In principle, walking is also suitable, but during running the load on the bones is several times greater. For our purpose, running is preferable. The greater the load, the more irritated the bones.

Interval running or running with acceleration has proven itself to be excellent. The idea is to alternate moderate running with sprints.

. For example, run for 20 seconds at an easy pace and 10 seconds at a fast pace. Alternate and continue for 5-10 minutes. Exercise a couple of times a week.

We are done with impact exercises and move on to stretching exercises. Stretching ones will enhance the percussion effect. In other words, if the leg bones are first damaged and then stretched, expect a synergistic effect.

I included inversions, stretching with bands and weights, as well as cycling with a raised saddle, swimming pool, and stretching exercises. Let's go in order.

Want to pump up your legs quickly? Train to failure

Many people perform shoulder or chest sets to the point of exhaustion every workout, but cannot handle the same load on their legs. Why is this happening? Forced repetitions are what will help you build up your legs quickly. And yes, this applies to squats too.

Before you pick up a barbell and start squatting, you need to warm up well.

Warm-up

We recommend an exercise bike, elliptical or treadmill for at least 5-8 minutes. Work at a moderate pace, enough to work up a sweat. Immediately after this, spend 10 minutes stretching. Remember: you need to stretch not only your quadriceps, but also all the muscles in your legs and lower back. To complete your warm-up, do 2-3 sets of 20, 18, 15 repetitions of leg extensions on the machine. You shouldn’t push yourself; on the last set of the warm-up you should be fully prepared for hard work. Check: your back is pressed tightly against the backrest, your hips are pressed against the seat. And most importantly, additionally tighten your quadriceps. If you think that this is too much for warming up, don’t worry, it’s necessary. Now you are ready to begin leg pumping exercises.

Squat to pump up your legs quickly

Most people find squats difficult. This exercise only seems easy from the outside: just bend your legs, squat down, and then straighten up. But it's not that simple. Before moving on to heavy weights, start with lighter weights that provide enough resistance to get the hang of proper technique. For example, you will feel a weight of 60 kg, but at the same time it can be controlled.

Your goal isn't just to lift weights to quickly pump up your legs, it's important to focus on lifting through your hips. Once you are comfortable with the technique, you can think about scales. Correct execution is the key to muscle growth and quick pumping of the legs.

Hack squats and leg press

Hack squats are another great exercise that perfectly load the outer quadriceps and quickly pump up the leg muscles to impressive sizes. If everything is done correctly, then the upper part will not be left without work. By changing the position of your feet, you can target all parts of the hip. Make sure you push the weight with your heels and not your toes. The entire emphasis of this exercise is on leg extension, and the power comes from straightening the knees rather than pushing through the hips. You will feel the difference.

Throughout the entire exercise, your back and hips should be pressed tightly against the machine. If you neglect this, you can pinch the sciatic nerve, which, most likely, you will never completely heal. When working on your quads, always focus on what you're doing. At the highest point, try to press your heels into the platform. However, don't overdo it.

The press is great for quickly pumping up and increasing the volume of your legs. But this doesn't mean you will become super strong. The whole point is in the technique: you need to lower the weight until the moment when the pelvis begins to lift away from the seat. The pelvis should not lift off, so complete the movement to this point. When you push the weight up, try to do it with your heels as in a hack squat. When doing this, always change the position of your legs. Push through your feet and never cross your arms to help your legs. If you cannot perform the exercise correctly with the selected weight, it is better to dampen your pride and take less weight. And when you get comfortable with the technique, you will be able to work with any, even huge, weights.

Source: bodymaster.ru

And it's not just about the length of the legs or the volume of the hips.

Long, thin legs. Some girls seem to dream about them in their dreams. But is it really that simple? What legs can we consider ideal?

1. Correct leg length

The correct leg length depends entirely on your height. This is logical, because a girl of 155 centimeters cannot have legs of 110 centimeters (however, it would look terrible). Everything must be proportional.

The ideal length is half your height plus a few centimeters. Much depends on whether you have wide or thin bones:

• wide bone – legs are 2–4 centimeters longer than half the height (51–53% of height);
• normal bone - the length of the legs is equal to half the height and another 4–6 centimeters on top (52–54% of the height);
• thin bone - legs should be equal to half the height and another 6–9 centimeters (53–55% of height).

Remember that leg length is measured from the protrusion of the thigh bone to the floor.

2. Rule of four gaps

The legs cannot be completely straight, and this is normal. They should have a certain beautiful bend. To understand how your legs correspond to ideal parameters, stand straight in front of the mirror and bring your legs together.

Regularly shaped legs form 4 “windows” - between the feet and ankles, under the knees, between the knees and hips, between the groin and thighs. The last window (above the knee at the bottom of the thigh) should be the narrowest.

3. Correct hip width

Girls most often worry about the size of their hips. Of course, hip girth is an important parameter for ideal legs. So, with a height of 161–165 centimeters, the correct hip circumference is 53–54 centimeters; with a height of 166–170, the thigh circumference is 55–57 centimeters; with a height of 171–175, the hip circumference should be 57–58 centimeters (be careful: the circumference of one hip, not the circumference of two hips).

We would like to note that 55 centimeters in girth is not so small, which means that thin and beautiful legs are not always the same thing.

4. Beautiful calves

Calves are an equally important part of the legs. Here you need to determine the golden mean for yourself: too inflated caviar is bad, flabby “jelly” caviar is even worse. Rounded and elastic calves do not disrupt the overall contours of the leg and are not conspicuous.

5. Attractive knees

Knees can be both a decoration of the legs and their main problem. Good knees are small, round, neat, without weird protrusions on the sides. In addition, the knee should be the same distance from the top and bottom of the leg, that is, midway between the upper thigh and foot.

Pay attention to the circumference of the leg under the knee: it should be equal to the circumference of the ankle or be slightly larger.

Unfortunately, knees are what reveal a woman’s age. It is not for nothing that Hollywood stars are beginning to undergo plastic surgery on their knees in order to restore them to an elegant and correct shape.

6. Graceful ankles

A beautiful ankle should be thin (but not skinny), graceful and sculpted. By the way, the shape of the Achilles tendon is also important (located where the heel meets the shin): ideally it has a small thickness and regular indentations on both sides.

7. A little more about hips

We've figured out hip circumference, but what about hip shape? It is believed that the ideal hip is like a spindle: slightly narrowed at the top and bottom, and slightly widened in the middle. In addition, if you mentally divide the thigh into three equal parts, then the widest part should be in the upper third.

To keep your hips firm, toned and appetizing, you need to constantly exercise and maintain their beautiful shape.

8. Smooth feet, pink heels, neat toes

The ideal leg has a concave, elongated and thin foot. The toes are not crooked by low-quality shoes and lie freely, one next to the other. The heel is rounded and slightly protruding from under the Achilles tendon.

Of course, toes and heels should be well-groomed and neat: we must not forget about pedicures, soothing baths and moisturizing creams.

9. Healthy legs

Beautiful legs are, first of all, healthy legs. Spider veins and blue-violet mesh will ruin the appearance of even the slenderest legs. A sedentary lifestyle, sitting for 7-8 hours, high heels, lack of physical activity - all this can lead to varicose veins. The disease is serious and is often treated only with laser therapy or surgery.

Therefore, take care of the health of your feet from a young age. Walk, play sports, take a contrast shower, give your feet a break from heels, drink more water and visit a phlebologist.

10. Smooth skin

Smooth and silky skin is another mandatory sign of ideal legs. You need to exfoliate a couple of times a week and apply a moisturizing body lotion every day.

There are several ways to get rid of unwanted hair on your legs: the simplest and most short-lived is shaving, the most expensive and effective is laser hair removal, and the most cost-effective and long-lasting is waxing and sugaring. Choose what you like.

Are your legs close to ideal?

Source

Source: stil.mirtesen.ru

What's the best way to pump your legs? That's right, barbell squats. Basic training is the right path to record muscle mass. But bad luck! In these exercises, stabilizer muscles are actively involved in the work, which take all the indirect load, “clogging” the muscle. Such training does not grow masses.

Recent studies in sports science indicate that overtraining is directly related to the weakness of stabilizer muscles. The traditional increase in working weights will not help here, since it will mean an increase in the indirect load to which the stabilizers are accustomed. What to do? The way out of this situation is to use unilateral exercises. In this case, the stabilizer muscles become full participants in the exercise and receive direct load. Ultimately, they gain strength and thereby increase the working weights in the basic exercises.

It has been scientifically proven that you can overcome “stagnation” in the legs with a 4-6 week specialized program for stabilizing muscles. To achieve this goal, unilateral exercises such as single-leg squats are used.

Method of performing squats on one leg

• Master the technique of performing with light dumbbells

At first, standing on one leg will be extremely difficult. Before you lift dumbbells, try doing one-leg squats without weight. If you cannot do this, go to the support and grab it with your hand. Use these squats until you can confidently squat on one leg. Only after this can you take up dumbbells.

• Place your non-working leg on a support

At first glance, it may seem that one-legged squats can be replaced with lunges. In fact, if you put your foot on a support, the effect is completely different. Try it and you will see that this is a completely different exercise. The body becomes as unstable as if you were standing on a rope.

• Do squats at a steady pace

The descent into the squat should be stretched to the count of “one-two-three”, and at the bottom point it is necessary to take a short pause to prolong the moment of peak contraction.

• Do 10 reps with one leg, then the other leg.

When you complete all 10 repetitions, take heavier dumbbells and try working with them. Try to get through the repetitions again.

And finally, I present a training complex of unilateral exercises that will help you overcome the “stagnation” in leg training and significantly increase the working weights in squats.

At the end of this program, you will be able to return to your usual leg training routine. During this time, your stabilizers will gain strength and create the conditions for increasing working weight.

Video on the topic : “One-leg calf raise”

Source: iron-health.ru

Swimming

The force of gravity, which constantly attracts the earth on land, is reduced in water. This makes it easier for the body to grow. In addition, in the water you will have to stretch more often, including pulling your legs, to stay afloat and not drown.

To increase height, 2 types of swimming are more effective: crawl and back crawl.

. However, they require a lot of strength, so you won’t be able to swim for a long time. At least at first. In between crawl approaches, use breaststroke or something else. For example, change 20 seconds of freestyle crawl to 40 seconds of breaststroke and vice versa.

Frequency: at least 3 times a week for 30-60 minutes.

How to make your legs longer at home

Modern beauty standards, which long-legged models bring to the world from the catwalks, force many average women to complete. Short legs, the length of which is less than half a person’s height, is a common, completely solvable problem.

There are effective ways to change the natural length of your legs, the question is how far are you willing to go to achieve your ideal. You can lengthen your legs either conservatively or radically. Let's talk in detail about each of them.

2 Best Exercises to Lengthen Your Legs at Any Age!

Greetings, dear readers of the Yarastu ru website, regular readers and more! If you are not yet a regular reader, then become one as quickly as possible... In today's article I will tell you how to lengthen your legs at any age without surgery and other dangerous things using 2 simple physical exercises.

Leg lengthening/increase in height will occur, firstly, due to mechanical effects on the bones, secondly, due to lengthening of the cartilage of the knee joints, and thirdly, due to increased production of growth hormone by the pituitary gland. All this should subsequently contribute to an increase in the length of the femurs and tibias.

It will be enough to perform these physical exercises 3-4 times a week, and as the experience of people who did this regularly shows, in 3-6 months you can grow by 5-10 cm.

Exercise with ankle weights

This is perhaps the best exercise for lengthening your legs at any age. It is effective even after the growth zones have closed. The point is this.

1. Warm up your muscles and ligaments. You can achieve this by running, jumping rope or any cardio workout.
2. Recover your breathing and immediately sit on a high chair so that your feet do not touch the floor.
3. Place special weights on your ankles. Use light weights at first and gradually increase them over time. Your legs should feel a noticeable stretch and pull downwards under the added weight.
4. Stretch like this for 5–10 minutes.
5. Then remove the weights and relax your legs by performing gentle kicks for 5-10 minutes.
6. After this, do vigorous swings for about 5-10 minutes.

Perform weight training at least 3 times a week for optimal results. For clarity, watch a short video on how to lengthen your legs using weights:

Stretching with weights

A fourth leg stretching technique—an old and well-respected one—is sitting with weights. The mechanism of operation is similar to tourniquets, that is, the legs are constantly stretched and become longer over time.

To sit with weights, you need a high chair or table so that your feet do not touch the floor. Weights here range from 1 kg and more. Put on weights, sit down and sit for 30-60 minutes every day.

Try alternating this technique with tourniquets: for example, stretch with tourniquets one day, and weights the other day.

Stretching exercises

Stretching exercises are needed more to stretch the muscles, not the bones. Which is also important, since relaxed and stretched muscles allow bones to grow unhindered.

As an example, I will give splits and yoga asanas.

for legs. Hold each exercise for 30–60 seconds. You can sit on the splits for longer. It is advisable to repeat it daily or several times a week.

That's all the leg lengthening exercises for today. In conclusion, I will say 2 things.

1. Consult your doctors. The mentioned exercises are not always allowed to be performed in case of health problems.

2. Create an individual schedule for yourself. As you noticed, I always advised exercising every day or every other day. But this does not mean that everything needs to be done at once. Vary your exercises. Gradually increase the load. Rest when necessary.

Thank you for your attention. I wish you success!

Best regards, Vadim Dmitriev

How to lengthen your legs at home with exercises

Today's beauty standards and the flashing of long-legged models on the catwalk bring a lot of frustration to average girls and women who are dissatisfied with their appearance and proportions. They try at any cost to resemble the ready-made standards of beauty presented to them. To be perfect, they undertake any operations and risks.

You can lengthen your legs not only through surgery

Today, many girls are worried about the seemingly impossible task of changing the natural length of their legs. I don’t really want to advise poor things to go under the surgeon’s knife. Maybe this problem can be solved in a less bloody way? How to lengthen your legs without surgery, at home?

Ways to lengthen legs at home

In most cases, women's dreams of plastic surgery are unfounded: beauty is not a standard norm, and we are beautiful precisely because of our differences. And the beauty of the body is not the size of the waist or the length of the legs.

Body beauty - in the right proportions

This truth was known to ancient sculptors, who proved that a small, plump woman can be no less beautiful than the long-legged huntress Diana. Therefore, before you decide to lengthen your legs, take a close look at yourself in the mirror: perhaps, despite your small height, your legs are actually long (in accordance with your proportions)?

But to the point. You still can’t convince a woman: if she decides to lengthen her legs, she will do it at any cost.

Lengthening your legs with exercise

Let us reassure fashionistas: it is indeed possible to “grow” your legs a little at home. However, no “folk methods” in the form of herbs, rubbing, eating grated carrots, or spells will work here.

The easiest way to lengthen your legs is to load yourself with daily physical activity. No, bodybuilding is definitely not suitable here. The problem is solved much easier with the help of stretching exercises for the thigh and calf muscles.

Daily jogging is a great way to lengthen your legs.

Examples of simple exercises

• Jogging, but, of course, not in heels, and also not in slippers or flip-flops: Shoes should be regular sports shoes, without any frills: you can use regular sneakers, but sneakers are more comfortable and healthier for your feet.

Exercises on the gymnastic wall

• Hanging on the bar: Hold the bar and hang from it. Legs are extended and should not touch the floor. We hang as much as our strength allows, increasing the hanging time a little every day.

How to lengthen your legs with stretching (splits)

This is the most difficult exercise, crowning the entire complex of training for lengthening the legs.

In order to fully do the splits, you need long training

Before performing this, please read the warning:

• Do not try to do full stretching right away in the first classes - this is dangerous!
• The splits are also not performed on cold muscles - start it after a preliminary warm-up.
• The exercise should also not be done if you have serious orthopedic problems or injuries.

Stretching training technology - in the video below:

: Stretching at home

Special exercises to change leg length

Women often ask whether hanging on a horizontal bar helps lengthen their legs. There is no particular difference between hanging on a gymnastic ladder and hanging on a horizontal bar.

Any hanging, with a load or not, lengthens not only the legs, but also the torso, and in general the proportions of the entire body do not change.

If a woman is determined to lengthen only her legs, leaving the length of her body the same, then it is better to replace hanging on a bar or horizontal bar with exercises on a chair with weights or an inversion table.

Chair exercises

For this exercise, a chair with a high seat, where your feet will not touch the floor, is suitable.

• The effect is achieved with the help of special weights worn on the shins for 10 - 15 minutes. per day, as a result of which not only the calf muscle lengthens, but also the interarticular gap in the knee joint. Weights should be selected according to the leg, and the load should be increased gradually
• The weight of the weights gradually increases from session to session.
• Weights need to be selected according to the volume of the calves, so that there is no disruption of blood circulation due to the circumference of the leg being too tight.
• After removing the weights, relax your legs by swinging them or making pushing movements.
• The exercise can be performed three times a week.

Caution: The use of weights for rheumatoid arthritis or deforming arthrosis of the knee joint can be dangerous. Be sure to consult your doctor if you have these diseases.

Exercises on an inversion table

This is also hanging, but upside down while holding it with your legs - in this position, stretching of the bones and joints of the legs occurs due to the force of gravity.

On an inversion table, leg exercises are performed upside down.

• If you don’t have an inversion table, you can use either a horizontal bar or an Evminov prophylactic.
• All exercises upside down on the horizontal bar must be performed in inversion boots.

Contraindications to special exercises

You cannot exercise upside down on these machines if you have:

• glaucoma,
• stage 2 hypertension,
• ventral hernias,
• cardiac arrhythmia,
• coronary heart disease,
• prosthetic joints,
• cerebral aneurysm,
• cerebral and mental disorders,
• pregnancy.

About the results of leg lengthening at home

Many women do not have enough patience in their studies and very often they exclaim:

- My God! I’m already suffering so much, but I haven’t grown a centimeter and nothing has lengthened!

But when the girl is asked how much “that much” is, it turns out that she had been practicing, horror of horrors, for two whole weeks.

Daily leg measurements are a waste of time

So, beauties, the first result after daily training will appear after two to three months, and a more noticeable result will appear after six months. And then measuring your legs every day with a centimeter is a waste of time. The best analyzer is a mirror. Rate yourself:

If you yourself have become slimmer and fitter, then your legs will visually look longer.

Some people make a different kind of mistake:

It is recommended to do exercises with weight-bearing loads for 10-15 minutes a day, and they do it for half an hour, hoping that the higher the load, the sooner and more they will be able to lengthen their legs. The result is burst blood vessels in the legs, pain in the bones and muscles, and general fatigue, which kills further desire to exercise.

There is no way to storm or rush here.

Secrets of visually lengthening legs

For the truly lazy, you can tell us the secrets of selecting toiletries and clothing that will allow you to visually lengthen your legs:

You can lengthen your legs by carefully selecting your wardrobe items.

• Watch your posture and gait: Even naturally long legs lose a few centimeters when walking in a bent position.
• You need to walk with your shoulder blades and shoulders turned back, straightened up, and your head raised proudly.
• The foot should spring during the step, and the leg should straighten at the knee.

You see - with the help of very simple tricks you can visually lengthen your legs without any surgery.

: Lengthening your legs with exercises (part 1):

: Lengthening your legs with exercises (part 2):

Source: https://IaKosmetolog.ru/ortopedia/kak-udliniti-nogi.html