Long back and short legs can cause an imbalance in the body and make clothing choices more challenging. If you’re experiencing this issue, try incorporating the following exercises for improving long back and short legs that we have compiled below.
Compilation of exercises for long back and short legs
To increase the length of your legs and ensure better balance between the upper and lower body, you can practice the following exercises:
Swimming – Exercise for improving long back and short legs
Swimming is an excellent exercise for adding length to your legs. While swimming, the act of propelling your body forward stimulates the development of the joints in your arms and legs. Maintaining a swimming routine for an extended period will noticeably enhance your body’s symmetry and significantly reduce the disparity in length between your back and legs.
Dry-land swimming – Exercise for improving long back and short legs
This exercise primarily targets your lower back and hips, engaging the upper body in a smooth rhythmic motion, maximizing the stretch on the skeletal muscles. Consequently, it increases the length of the lower body, making your legs appear significantly longer.
Here’s how to perform it:
- Lie face down on a workout mat, with your arms extended forward and legs fully stretched.
- Use your strength to raise your right arm and left leg, stretching your body as much as possible, holding the position for about 5 seconds.
- Lower your right arm and left leg, then raise your left arm and right leg, holding for 5 seconds.
- Repeat 7-10 times on each side.
Pull-ups – Exercise for improving long back and short legs
When hanging on a pull-up bar, your body is fully extended, minimizing the pressure on the spine and allowing for optimal growth space, stimulating height development. The lower body is not under the influence of weight, enabling the stretching and maximum development of the leg bones, thus increasing the length of your legs. Therefore, this exercise for improving long back and short legs is crucial.
Hanging on a bar helps improve the disadvantage of a long back and short legs.
Here’s how to perform it:
- Jump up high, gripping the pull-up bar with both hands shoulder-width apart, letting your legs hang comfortably or crossed.
- Use the strength of your arms to pull your body up, chin passing the pull-up bar.
- Maintain the position for a few seconds, depending on your endurance.
- Extend your arms and lower your body down slowly.
- Repeat the exercise multiple times according to your capability
King Cobra Pose – Exercise for Improving Long Back and Short Legs
Listing exercises for improving long back and short legs would be incomplete without mentioning the King Cobra Pose. This posture targets the back, neck, abdomen, and leg muscles. Regular and proper practice of this exercise provides numerous benefits for practitioners, including making the spine more flexible and robust, weight reduction, stress reduction, and improved blood circulation.
In particular, fully stretching the legs during the execution of the King Cobra Pose also stimulates the development of leg bones, increasing leg length and helping to alleviate the issue of short legs and a long back that you may be experiencing.
How to perform:
- Prepare by lying flat, legs fully extended, and arms relaxed and placed alongside the body.
- Support your body with both hands on the floor, placing your palms beside your chest. Use the strength of your arms to press your thighs and hips against the floor, lifting the upper body.
- Continue to push your body upward, pulling your shoulders backward while keeping the hips firmly pressed. Look straight up towards the ceiling, with your chin pointing forward.
- Maintain the position for 15-30 seconds, then release and return to the starting position.
- Repeat the exercise 5-10 times per workout session.
Regularly practicing the King Cobra pose helps make the body more flexible and balanced.
Sprint Training – Exercise for Improving Long Back and Short Legs
Sprint training demands maintaining a high running speed over short distances, requiring a solid foundation of physical fitness and good speed. Each stride in sprinting is much more extended than in regular running, which is excellent for stimulating leg bone development, increasing the length of your legs, and reducing the imbalance between the legs and the back, thus improving the condition of a long back and short legs.
Sprinting is beneficial in addressing the issue of a long back and short legs.
You should maintain a sprint training regimen 3-4 times a week to achieve the best results in improving the condition of a long back and short legs.
Jump Rope – Exercise for Improving Long Back and Short Legs
Jumping rope is also an excellent choice for those who have not yet achieved their desired leg length. Each time you jump over the rope, the bone joints in your legs constantly stretch, stimulating bone tissue expansion, increasing flexibility in the joints, and promoting cartilage development, thereby significantly lengthening the leg bones. The pituitary gland also releases more growth hormones if you regularly jump rope, which is crucial in the natural height development process of human beings.
Jumping rope stimulates leg length development.
Jumping rope is suitable for both males and females, and the technique is relatively simple. You can practice it at home, school, or work whenever you have free time.
Read more: Can Aerobics Make You Grow Taller?
How to dress fashionably with a long back and short legs?
By choosing and coordinating clothing wisely, you can somewhat mitigate the drawbacks of a long back and short legs. Don’t miss out on these amazing fashion hacks tailored for those with a long back and short legs:
Opt for wide belts
A wide belt helps to accentuate your waist, making it appear more slender, while reducing the length of the upper body and creating an illusion of longer legs, thus achieving a more balanced look. Prioritize contrasting belt colors to enhance the leg-lengthening effect.
Asymmetrical hemlines
This design can help conceal an unbalanced body shape, elongating the legs while also imparting a trendy, casual look. You might choose a wrap dress with a diagonal hemline to conceal the problem of low hips. When selecting separates, keep the upper part simple and monochromatic, and focus on adding ruffles or patterns to the skirt to draw attention away from the upper body.
Asymmetrical hemline dresses effectively hack the length of the legs.
Vertical striped pants
You can pair vertically striped pants with a crop top or a regular T-shirt tucked in. This ensemble not only offers a youthful and modern look but also ensures sophistication and tidiness. Vertical stripes deceive the viewer’s perception of your leg length, and very few will notice that you have the issue of a long back and short legs when you wear this outfit.
Monochromatic outfits
Wearing all black or all white blurs the line between the upper and lower body, making you appear taller and more slender. This is also an excellent option for those tired, clueless days that many women encounter.
Wearing monochromatic clothing blurs the distinction between the upper and lower body.
High-waisted pants and skirts
High-waisted skirts and pants have a design with a higher waistline than usual. This helps to lengthen your legs, accentuate your waist and hips, and create a feminine yet elegant appearance.
Appropriate use of accessories and jewelry
Accentuating the face and neckline with accessories can divert attention away from the issue of a long back and short legs. However, it’s best to avoid overly elaborate or cumbersome jewelry, as it might have the opposite effect. You can opt for a small hat, a choker, or a silk scarf tied in a bow around the neck to add a feminine touch to your outfit.
A silk scarf tied in a bow around the neck effectively accents the outfit.
The exercises for improving long back and short legs can help you address some of your insecurities. Take advantage of these exercises as soon as possible to boost your confidence in your appearance and enhance your chances of success in life.
Hi everyone, I’m Tony Scotti, an expert in the field of height increase with many years of experience researching and applying height increase methods, and have achieved promising results. I have created increase height blog as a personal blog to share knowledge and experience about what I have learned during the process of improving my own height.
