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Exercise for Increasing Height

12 Easy & Effective Exercises That Will Make All The Difference To Your Height

Let’s begin by establishing that they are no studies to prove that exercises or stretching can increase your height. It may be a possibility in your teenage but as of now, nothing substantial can be said about height increase exercises that actually make a difference in adulthood. Also, we firmly believe that no matter your height, weight, or complexion, you’re perfect the way you are baby! 

That said, if you still want to try your hand at it, we’ve curated a list of height increase exercises. Check out these exercises to grow tall and update us on the results!

Best Exercise For Increasing Height

: height increase exercise


Wondering if running can increase height? Does height exercise at home really work? And whether exercise to increase height after 20 years even exists? Check out these amazing workouts to increase height that are said to make a difference!

Exercises For Increasing Height

 height growth exercise


Here are our top height growth exercises that you should add to your fitness routine ASAP. Practice these exercises to increase height regularly 3- 4 times a week for best results. 

 Pelvic shift exercise to increase height


Pelvic Shift

Lie on the mat with the shoulders flat 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.

Tuck the buttocks and let the legs and shoulders support your weight.

Hold the position for at least 30 seconds and repeat. 



Jump up and hang on to the bar.

Keep your arms and spine straight.

Remain in the position for about 30 seconds.

Repeat the same at least three to four times daily.


Dry Land Swim

Start off by laying down flat on your stomach. Your body should be fully extended. 

Place your arms straight in front of you with your palms facing down towards the floor. 

Then raise your left arm higher than your right arm. Keeping your legs straight, lift your right leg as far off the ground as you can into the air. 

Remain in this position for at least 4 seconds and then repeat the procedure with your other leg and other hand. You should aim to hold the position for at least 15 seconds. 

Adding wrist and ankle weights will be more beneficial as it will tone your lower back muscles and increase your resistance.


Toe Touching

Stand straight and then bend downwards towards your knees. This will help in stimulating the muscles in your back and calves and will give a massage to your thigh muscles. 

Your aim should be the toes. Stay in this position for about 20 seconds before coming up and repeat at least 20 times. 

Cobra stretch exercise for height growth


Cobra Stretch

Lie on the floor with your face down and palms on the floor under your shoulders. Arch your spine up leading your chin also to form an elevated angle. 

Arch back as far as possible. At least 3-4 reps should be done with each repetition lasting between 10- 30 seconds.


Skipping Rope 

Start with your hands in the ready position. Grip the handles loosely with your fingers. 

Place the rope behind you and turn the jump rope over your head.

Keep skipping at least 100 times at one stretch. Do this 2- 3 times a day. 


Single-Leg Hopping

Hop on your left leg ten times.

Position your hands straight up pointing towards the sky.

Hop on your right leg similarly.‍

Puppy pose exercise for growing taller


Puppy Pose

Start with positioning all your fours – hands, and knees – on the mat.

Next, line up your knees with your hips and your hands with your shoulders.

Tangle your toes and walk your hands forward a few inches.

Stretch your hips backward halfway to your feet and feel a good stretch in the lower body.

Hold this position for 60 seconds and relax.


Pilates Roll Over 

Start off by lying on your back with your arms along your sides and palms facing down. 

Keeping your legs together, extend them straight up towards the ceiling and bend them backward making them touch the floor. 

Touching the floor in this way may appear difficult at first, but with practice, it will get easier. The more you stretch yourself, the more your spine lengthens.


Forward Spine Stretch

Start by sitting with your legs flattened out straight on the floor and inhaling deeply, relaxing your shoulders.

Bend your spine forward with your hand joined and stretched along with the spine. It’s a nice way to stimulate your muscles and help them in growing.

exercises to increase height after 18


Mermaid Stretch

Sit down on the floor mat.

Fold your legs away from each other, one in the front and one facing the back.

Place your left palm on the floor and stretch sideways with your right arm.

Maintain the stretch for 10 to 20 seconds.

Repeat the same process on the other side.

Do at least 15 of these stretches.


Low Lunge Arch

Kneel, and put your right foot forward and bend the knee. Put your left leg backward in a straight line while your knee touches the ground.

Put your hands on the right knee and slowly bend backward.

Put your hand up in a namaskar position and inhale. Stay in that position for as long as you can.

Then slowly let your upper body come to an erect position, put your arms down and come back to kneeling. Exhale.

Then repeat the same with a left knee forward, and right knee stretched at the back.

You can do three sets in the beginning and increase gradually.

 workout to increase height


Side Plank

Lie sideways on the floor.

Lift your upper body, balancing it on the left palm and legs one over the other.

Slowly raise your hips, having your head, hips, and legs forming a straight line.

Put your right hand over your head, folding your elbow.

Lift your right leg and bend the right elbow to touch them both.

Hold up for 2 to 3 seconds and get back to the plank position.

Perform ten sets for 20 times on both sides.


Does exercise help you grow taller?

Yes, exercise along with your diet can make a difference to your height. Follow the above exercises for increasing height for a few months to notice a visible difference.  

Does height increase after 18?

While there are no studies to prove so, you can check out these height exercises at home. Also, jump squats increase height rapidly. Even running can increase height fast. 


Which is the best exercise for increasing height?

There are plenty of exercises to increase height. Running, jump squats, swimming, puppy pose, skipping rope are some of the best exercises for increasing height.

More On Fitness


10 Weight Gain Exercises To Get Fit! Just as working out can help you lose weight, there are plenty of exercises to gain weight as well. To make things easier, we’ve listed 10 exercises that must be included in your workout to gain weight.

Benefits Of Pilates  If you are someone who is about to begin Pilates, then you must read about these benefits before you start. Also, if you are someone who is wondering whether to take up Pilates as your regular workout regime, then we suggest you go through this article that will help you make an informed decision.

Best Dumbbell Exercises When it comes to at-home routines, dumbbell exercises for women stand out as a doable and effective version to improve your lifestyle. Check out these amazing dumbbell at-home exercises.

Resistance Band Exercises Check out these exercises with resistance bands that will help you burn calories, increase strength and add muscle. At the same time, these workouts will also improve your cardiovascular fitness. Win-win!

Stretching Exercises For Beginners If you have just started a new fitness routine and are wondering why those muscles feel so tight, then you need to read this article and know more about the best stretching exercises for beginners.

Lower Body Exercises From working your hamstrings to your glutes, here are 15 lower body workouts that will help you with that much-needed burn!

Post Workout Meal: If you’ve been neglecting your post-workout nutrition then you need to change your habit ASAP. Read on to understand why.

How to reduce hip fat: Checkout some exercises and tips to reduce hip fat you can try at home

This concludes our list of the best and most effective exercises for increasing height. The best bit is that you don’t need any fancy equipment or a gym membership, you can conveniently practice these exercises at home according to your schedule. Go ahead, incorporate these easy height increasing exercises into your daily routine!

Featured Image: Unsplash


28 Jun 2021

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