11 Simple and Best Exercises To Increase Height

Exercises To Increase Height

While scrolling for clothes you must have looked at pictures, liked the dress and bought it? but more than the dress you actually like the model; the way she looked. After you actually try on that dress- you look like a 12 yr old kid! Yup, who wouldn’t want to be tall?

Do you remember how you use to hang everywhere you could find s place? actually, Spinal compression can reduce your height temporarily by 1%. In tall people, this can be as much as a half-inch and Hanging and stretching can reverse the compression, making you slightly taller until your spine compresses again. In tall people, this can be as much as a half-inch. Stretching and hanging and lying down can restore this 1%, but won’t make you taller.

Although you can’t grow taller once you’ve reached your maximum height; Wondering how to increase height fast? In this article let’s try to find out ways to increase height.

Factors affecting the Height of a human body:

One of the main factors that influence a person’s height is their genes. we all know Genes are influenced by their parents. Scientists believe that genetic makeup, or DNA, is responsible for about 80% of a person’s height. Other factors can influence height during the period of development such as-

  • Nutrition,
  • Hormones,
  • Activity levels
  • Medical conditions
  • Age and Gender
  • Ethnicity

Foods one can eat which will help in proper growth:

Basically, you eat up everything edible: Protein, Calcium, vitamin D, Magnesium, and Phosphorus, Probiotics.

  • Almonds
  • Eggs
  • Leafy greens
  • Chicken
  • Beans
  • Yoghurt
  • Quinoa seeds
  • Salmon
  • Milk

Listed below are exercise which helps increase height:

1. Pelvic Shift

Pelvic Shift

Note down the amount of time you generally sit a day? Did you know that sitting for very long hours affects your height? The changing shape of the spine and the associated muscle imbalances are caused by prolonged periods of sitting which affects the growth of your body.

The pelvic shift is one of the best ways to increase height meanwhile swaying away from adverse results of sitting for too long. It increases the bend of the lower spine, and that of the upper back hence it boosts your height.

To do Steps:

  • Lie flat on the mat on the floor
  • Keep your arms stretched out on the sides with palms down
  • Bend your knees and draw your feet close to the buttocks
  • Arch your back so that the pelvis is lifted
  • Let the legs and shoulders support your weight and position for at least 30 seconds and repeat.

2. Jumping And Skipping

Jumping And Skipping

We have been taught how to do skipping since our school days, and jumping is in our DNAs, lol. Sometimes exercising can get tiring especially on days where you have to follow the same routine every day. For those days or whenever you feel like, having something fun to do is really refreshing. Jumping is one such thing.

The more the number of times you jump the more likely you will succeed in making your legs longer. There are several ways in which you can enjoy jumping- trampoline jumping or skipping a rope etc.

To do Steps:

  • While jumping, make sure your both legs leaves the surface at the same time, and land on the surface at the same time.
  • No need to mention skipping; you know it well!

3. Single Leg Hopping

Single Leg Hopping

Hop your way to the top. Not relatable I know. Hopping exercise has proved to increase height. It helps strengthen your abdominal muscles and your lower body.

To do Steps:

  • Position your hands straight up
  • Hop on your left leg 10 times
  • Now change to the other feet and hop 10 times

4. Puppy Pose

Puppy Pose

Pups have great reflexes. This exercise to increase height flexes your spine, leg muscles and makes your bones grow longer.

To do Steps:

  • Position both your hands and knees – on the mat
  • Line up your knees with your hips and hands in line with your shoulders
  • Tangle your toes
  • Stretch your hands
  • Stretch your hips backwards halfway to your feet and feel a good stretch in the lower body
  • Hold this position for 60 seconds

5. Side Stretch

Side Stretch

One of the poses you must have seen a lot during cardio days in the gym or movies too. This exercise increase height especially stretches and strengthens the intercostal muscles. your muscles are pulled all along your side from your lower back and up to your shoulders.

To do Steps:

  • Stand straight and clasp your hands together stretching over your head
  • Bend your upper body to the right along with your right knee
  • Hold the stretch for 20 seconds then get back to the starting position
  • Repeat the stretch two times and switch sides

6. Cobra Stretch

Cobra Stretch

Sketchy name! The cobra pose is supposed to stretch muscles in the shoulders, chest, and abdominals while strengthening the spine.

To do Steps:

  • Lie on the mat with your face down
  • Place your palms on the floor under your shoulders
  • Form an elevated angle by arching your spine
  • Lift your chin and arch back as far as possible
  • Maintain the position for 30 secs

7. Jogging


Jogging can turn out to be helpful in more than me way. but about height- Jogging helps you to grow your leg bones naturally and makes them stronger especially during your growth years.

8. Vertical Bends

Vertical Bends

Vertical bends make the calf muscles expand in the vertical direction and thereby improves your height.

To do Steps:

  • Stand straight and position your legs slightly apart
  • Bend down and try to touch the floor without bending your knees (vertically)
  • Switch sides and try the same

9. Standing Stretch

Standing Stretch

Standing stretch is done exactly how the name suggests.

To do Steps:

  • Standing straight and do not place your legs apart; keep them joined
  • Bend and try to touch your toes while keeping your knees straight

10. Toe Lifts

Toe Lifts

Stand on your toes with your back straight and stretch the muscles in your legs while reaching up simultaneously. If you are unable to maintain balance you could mean against a wall. It is one of the best height increasing exercises that does not involve an extra step or prop.

11. Swimming


Great technique and reliability! Swimming enables you to use your legs, body, and arms to the fullest and thus, develops muscle strength. Breaststrokes are the most favourable one’s.

11 Simple and Best Exercises To Increase Height
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11 Simple and Best Exercises To Increase Height
A list of 11 Simple and Best Exercises To Increase Height that can help you increase height both before and after 23. Daily life workouts.
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