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12/20/2014

25 Best Exercises To Increase Height

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STYLECRAZE
Home Articles Fitness Gym Workouts

25 Best Exercises To Increase Height


SABA ON JULY 31, 2014

Who wouldnt want to be tall and beautiful? Well, we all want to!
Height plays an important role in enhancing the persona of an individual. No doubt, people are
always desperate to increase their height in any way possible. Nowadays, a number of medicines
and acupressure treatments are available which claim height gain. But, these are quite expensive
and have associated side effects. Moreover, there is no 100% guarantee of success for these
methods.
Thus, the best possible way to increase height is naturally combining an exercise routine with the
right diet. Proper exercise helps in toning and strengthening your muscles, releasing the growth
hormones which are responsible for height gain. Proper diet keeps these hormones fresh and
active and helps in rebuilding themselves.
Exercises To Gain Height:
Though it is a well-known fact that the vertical body height is determined by genetic factors, it can
be even in uenced to an extent by physical factors like diet and exercise. Mostly, growth stops
after the onset of puberty when the growth plates in the long bones in our body get fused.
However, growth still continues for some people even at the age of 22-25 and so, it is possible to
add a few inches to your height even after this stage by resorting to exercise to increase height.
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These exercises should be adopted and practiced regularly 2-3 times a week for best results. Over2/38

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These exercises should be adopted and practiced regularly 2-3 times a week for best results. Over
exercising should be avoided as it can cause injury and will hamper the recovering capacity of the
body.

1. Bar Hanging:

Image: shutterstock

Gravity adversely affects your height by compressing your spines and joints, which squeezes and
thins the cartilage, giving you a shorter appearance. Hanging on a vertical bar is a simple way to
combat this problem. Hanging makes the lower torsos weight stretch the spine and decreases the
pull on the vertebras. This results in increasing the height by 1 to 2 inches, but not instantly.
A horizontal bar for this should be placed at such a height that it allows the body to extend with
room to move. If your body cannot fully extend, then bend your knees slightly in order to hang
freely. Ensure that while grasping the bar, your palms are facing outwards. While hanging keep
your arms, shoulders and hips as relaxed as possible, so that the gravity effectively pulls the body 3/38
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your arms, shoulders and hips as relaxed as possible, so that the gravity effectively pulls the body
further. For additional bene ts, you can try wearing ankle weights. This process should last for 20
seconds with a gap in between and should be repeated at least 3 times. This can most certainly be
considered a good choice among the height increasing exercises.

2. Dry Land Swim:

This exercise is also known as alternate kick and it basically focuses on your lower back.
Start off by laying down at on your stomach. Your body should be fully extended. Place your arms
straight in front of you with your palms facing down towards the oor. 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 20 seconds. Adding
wrist and ankle weights will be more bene cial as it will tone your lower back muscles and
increase your resistance.
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[ Read: Vestibular Adaptation Exercises ]4/38

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[ Read: Vestibular Adaptation Exercises ]

3. Pelvic Shift:

Being extremely simple, this exercise helps in stretching your body up and down from the spine
and also your hips.
You can start off by lying on your back. Place your shoulders and arms rmly on the oor. Now
bend your knees and draw your feet as close to your buttocks as you can. Arch your back to thrust
your pelvis upwards. This position should be held for 20 to 30 seconds. This exercise enables you
to stretch more giving exibility to your front hips.

4. Cobra Stretch:

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Image: shutterstock

This yoga exercise is intended to stretch your spine, thus making it supple and exible. It is
bene cial for the growth of the cartilage between your vertebrae, causing an increase in your
vertical height. Lie on the oor with your face down and palms on the oor 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 5 to 30 seconds.
[ Read: Best Exercise for Biceps ]

5. Super Cobra Stretch:

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Image: shutterstock

Start by keeping your arms perpendicular to the oor and the spine arched (similar to the end
position of cobra stretch). Now bending your hips, bring your body up to form an inverted V
position. While doing this, tuck your chin against your chest and then return to the original
position. Each repetition should last for 10 to 20 seconds.

6. Hopping with One Leg:

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Image: shutterstock

Being one of the simplest exercises ever, this can be done anywhere, in the course of any activity
like watching TV, playing in the park or while doing any other work. Hop on your left leg eight
times with your hands pointing towards the sky and then hop on your right leg in the same way.
This bouncing activity is bene cial for brain development, strengthening of legs and generation of
growth hormones.

7. Pilates Roll Over:

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This excellent workout helps in stretching your spine and provides added length to your upper
body. It also stretches and lengthens the vertebrae of your neck.
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 backwards making
them to touch the oor. Touching the oor in this way may appear dif cult at rst, but with
practice it will get easier. The more you stretch yourself, the more your spine lengthens.

8. Forward Spine Stretch:

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Image: shutterstock

Sit up straight on a mat with your feet in front. Your legs should be extended about shoulder width
apart and your feet should be exed. Inhale and extend your arms out in front of you. While doing
so, bend forward and try to touch the tips of your toes.
If you are able to touch your toe tips, then you can try stretching even forward to keep your spine
exed to the maximum extent. This may appear to be dif cult initially, but the position can be
achieved through regular practice.

9. Cat Stretch:

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Image: shutterstock

Also known as the Indian Dandwat, this exercise is meant to open up your spine and strengthen
your shoulders, chest, palms and back. It basically stretches your hamstrings while putting a stress
on your stomach. It is bene cial for blood circulation.
Place your hands and knees on the oor with your arms locked out. Inhale while exing your spine
down and exhale while bringing your spine up into an arched position and your head down. The
spine at this position should be arched. Keep your shoulders high and elbows straight. Your pelvic
bone should touch the oor. Each repetition should last for 3 to 8 seconds.

10. The Bow Down:

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Stand straight with your hands placed on your hips. Staying in this position, bend forward as far as
possible, leading with your head. Always remember not to bend your knees and keep your chin off
your chest. Each repetition should last for 4 to 8 seconds.

11. Forward Bend:

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Image: shutterstock

This is a well-known and widely followed exercise to increase height. Stand straight with your legs
wide apart. Extend your hands up straight, bend down forward and touch the oor with your
hands, without bending your knees. Then return back to the original position.

12. Spot Jump:

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Keep your legs close and stand on your toe. Now, start jumping with your hand straight up in the
air for at least 2 minutes.

13. Hands on the Head Bow Down:

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Stand with your hands placed together behind your neck and bend forward as far as possible.
Bring your chin onto your chest but do not bend your knees. Each repetition should be done for 4
to 8 seconds.
14. Super Stretch:

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Image: shutterstock

Stand with your hands placed together behind your neck and bend your head upwards and back as
far as possible. Each repetition should last for a duration of 5 to 15 seconds.
15. Wall Stretch:

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Stand up against a wall and try to reach your hands as high as possible. While doing so, you can get
onto your tiptoes. Your spine should be kept at against the wall as much as possible. Each
repetition here should be done for 4 to 6 seconds. This stretch is a bit harder than it looks because
your spine is kept at against the wall.
16. Straight Legs Up:

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Lie on your stomach with your hands behind your neck and raise one of your legs as high as
possible. Now, repeat the procedure with the other leg as well. Keep your legs straight while
stretching. Each such repetition should last for 3 to 5 seconds.
17. Two Straight legs Up:

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Image: shutterstock

Lie your face down with your palms down and on the sides of your chest. Try to raise both your
legs together as high as possible while keeping your feet straight together at the same time. Each
repetition should last for 3 seconds.
18. Downhill:

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Image: shutterstock

Stand with your hands together and arms behind you. Bend down at the waist as far as possible
and slowly swing your arms as high as possible behind you. Each repetition should last for 4 to 6
seconds.
19. The Table:

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Sit down on the oor keeping your legs straight. Your torso should be absolutely straight. Now,
place your palms on the oor next to your butt and tuck your chin against your chest. Having done
so, bring your head as far as it will go. While doing this, you should raise your body so that your
knees bend while the arms stay straight. Your torso and upper legs should be straight and
horizontal to the oor while your arms and lower legs should be perpendicular to the oor. In this
way, you occupy the shape of a table. It is quite a dif cult stretch and you should try to do the best
you can even if you cannot do it perfectly. Each repetition should be done for 8 to 20 seconds.
20. The Bridge:

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Image: shutterstock

Lie down, keeping your knees bent and feet at on the oor as close to your butt as possible.
Having done so, grab your ankles and hold onto them. Now, raise your hips up and arch your spine,
thereby lifting your abs towards the ceiling. Try to lift your abs as high as possible and then go back
to your original position. If you have dif culty in holding on to your ankles, keep your arms to the
side and use them to push yourself up. Each such repetition should last for 3 to 10 seconds. This
stretch might seem dif cult initially but with regular practice you will be able to do it in the right
manner.
21. Ankle Weights:

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This exercise is primarily meant to increase the length of your lower body as it focuses on
stretching the cartilage between the knees. Due to prolonged stretching, the cartilage gets
elongated and increases in mass. Hence, the length of your lower body increases.
Sit on a high chair and tie an ankle weight fastener to add weights to your ankle. You can start with
small weights and gradually increase your weights as you go on. Allow your legs to stretch down
due to the pressure of the weights. After completing this procedure, remove the weights and allow
your legs to relax by kicking your legs gently 5 to 10 times and then vigorously 5 to 10 times. This
exes your knee cartilage and enables it to grow in length.
22. Alternate Leg Kick:

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This exercise is similar to swimming except for the fact that it is not done in a pool. It basically
focuses on your lower back, strengthens it and makes it rm so that you stand tall.
You can start off by lying down on your stomach on a at and rm surface. Stretch your body to
the maximum extent. While resting your chin on the oor, stretch your arms out in front of your
face with your palms facing downwards. This should be the starting position. Now raise your right
arm a few inches from the oor and lift your left leg off the oor simultaneously without bending
your knees, as far up as you can. Maintain this position for a few seconds and then come to the
starting position. Repeat this process with your left arm and right leg. This exercise helps in toning
the lower back and prevents slouching. A toned back can stay upright and make you appear taller.
23. Swimming:

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Image: shutterstock

Swimming for a couple of hours for at least 5 days a week is considered to be extremely bene cial
for increasing your height. Being a full body exercise, swimming is the most intense form of
exercise done in water. It enables you to use your legs, body and arms to the fullest and thus,
develops muscle strength. Breast stroke is the best swimming style to increase your height.
Hence, if you want to increase your height, it is advisable to learn and practice swimming.

24. Rope Skipping:

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Image: shutterstock

Apart from the exercises given above, Rope skipping is no less important than exercises when it
comes to the growth factor, which is closely related to height.
25. Sprints:

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Image: shutterstock

Sprints also help in height gain.


These exercises will de nitely help you in increasing your height. But the key to success lies in
doing them regularly and consistently. Besides, the intensity and duration of these exercises
should be increased gradually and the exercises should be combined with a balanced diet for best
results.
We hope you liked this article and will bene t from these exercises as much as hope you do. Please
be advised to start any form of exercise only after consulting your medical practitioner to con rm
whether these are suitable for you or not.
Please do share with your friends and we would love to hear your thoughts on this article.

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53 Comments

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sahil

2 months ago

hi i m sahil...my height in 5.6 can i get 5.11 or 6...plz can sum1 help me...
18

karthik s

Reply Share

6 months ago

Am 26 and 5'1". Is it possible to increase height to 5'11"??? Any exercises? Pl help


17
adhi

Reply Share

7 months ago

hai mam,i m just 5.something i want increse my hight my age is 21 how to increse my hight
and how much inches are incresed. pls replay my mail id sureshadhi13@gmail.com
25

Reply Share

http://www.stylecraze.com/articles/best-exercises-to-increase-height/?ref=popularsidebar

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25 Best Exercises To Increase Height

Pradeep Ivon

8 months ago

i was curious to know if anyone has reported they have increased height after following up the
advice on food & exercise etc. as we see only everyone wants to increase height but no one
has come back to tell others.
2

archy

Reply Share

8 months ago

im just 5ft 3 i want to increase it but i didnt know how . im 4th year high school

Reply Share

anandita

9 months ago

hello , me 26yrs female ,my height is 5ft. would I be able to increase my height by atleast 2-3
inches , Im ready to follow your instructions religiously sir , plz reply thank you
42

Reply Share

akshay mishra

9 months ago

hello i am akshay mishra my age is 23 my height is 5.53 please suggest me increase my height
i want my height is 5.8
17
sam

Reply Share

a year ago

Hello,
I'm a female. my height is 5'0 at the age of 15
i feel so depressed. even my classmates make fun of my height
i really wanna increase my height. plz tell me a way to increase my height.
11

Reply Share

ZINIA AKTER URMI

a year ago

Hello Saba,
I m a female. My height is only 5 feet. i want to increase it 2 or 3 inches. I m 23. is this possible
?? if so then how plz help me. I always remain uncomfortable with this its decreasing my
confidence. plzzz give me a guideline.
32

Reply Share

shashank

a year ago

want to increase height present height 5.7 want 5.11 age 20


17
shiv

Reply Share

a year ago

let i try this thank u ..


3

Reply Share

anjali murthy a year ago


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anjali murthy

25 Best Exercises To Increase Height

a year ago

HAI I am anjali my age is 20yrs i am short i want to increase my height a little bit is it possible
??? rply me

Reply Share

rana > anjali murthy

10 months ago

ya sure...why n8 everything is possible in this possible world ..so u wil get gud
height..but follow the exercise...!!!!!!!!!
5

Reply Share

saba hameed

a year ago

i m saba hameed from pakistan my height is 5 feet only so please help me what should i do?i
m 19 year old
11

Reply Share

Deepak Sharma

a year ago

hi i m deepak from agra(india). i m 19year old. my height is 5'5 please help me for increase
height 5'10
14

Reply Share

Collin Lui

a year ago

Hello Saba, ,Can you e-mail me the power point presentation. Thank you! :) Here's my email
add: collinlui09@gmail.com
2

richa

Reply Share

a year ago

hi, i am richa ,i am from india, ineed your help to increase my height please help me.


Gayatri

Reply Share

a year ago

Hey, Nice post! The exercises mentioned are simple and easy. The pictures help a lot. Nice
article and keep up the good work!

Reply Share

saba naaz

a year ago

18 years for girls and 25 years for boys.


4

Reply Share

salman > saba naaz

a year ago

hey pretty angal !! saba G


i am salman from lahore pakistan , i am 20 years old and two months
i am very tens bcs my height is 5'4 but i am not comfitable first of all please help me
ALLAH G and saba friend help me bcx i have no any ways to increas hieght ???
seriously i am very tens i waint to increase my height some 4 or 5 inchess i am waiting
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for your answer please please please :( : ( :( ans my question how to increase my height
12
satish

Reply Share

a year ago

plz reply me to this qustion...?


Reply Share

saba naaz > satish

a year ago

18 years for girls and 25 years for boys


satish

Reply Share

a year ago

up to how many years will grow hight of humans


Reply Share


salman

a year ago

hey pretty angal !! saba G


i am salman from lahore pakistan , i am 20 years old and two months
i am very tens bcs my height is 5'4 but i am not comfitable first of all please help me ALLAH G
and saba friend help me bcx i have no any ways to increas hieght ??? seriously i am very tens i
waint to increase my height some 4 or 5 inchess i am waiting for your answer please please
please :( : ( :(
1

Reply Share

micagracenavarro

a year ago

I'm mica grace from the country philippines. my height is exactly 5'0 .i want to grow 5'6 or 5'8.
please help me.
6
Joy

Reply Share

a year ago

ri8
Reply Share


Joy

a year ago

Yes
Reply Share


Dacca

a year ago

Hi, I'm Danilo, from Serbia, i am 15 years old. My height is 5.9, and i what to grow to 6.1, 6.2,
something like that. I would be greatfull for your responce (the faster, the better). Thank you :)


Chhayal

Reply Share

a year ago

Hi I'm Krinal and I'm 14 years old. My height


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Hi I'm Krinal and I'm 14 years old. My height is 4'11 (quite short - I know) and I really want to
grow to 5'4 (if not more). Please help me..... Thank you.
5

Reply Share

ankita

a year ago

m ankita from ranchi .And myy height iz 5'3 n i wanna be 5'9 atleast. m 16 year old now. so plz
help me......thankyou.
4

Reply Share

aryan > ankita

10 months ago

u wil get ur height 5'9 but u hv 2 be careful abt regular exercise...!!!!!


sandeep

Reply Share

a year ago

i'm sandeep from Delhi (India) . And my height is 5:10 and i'm 21 years old . But i want to be
around 6:1 . atleast . so plz sir give me some suggestion which should be naturally and
affordable .
thankyou sir.
Reply Share


sanghi

a year ago

i'm 5.4" my age is 19 cn i increase my ht to 5.6" plz hpl me by ur suggestions


1

Reply Share

BP > sanghi

a year ago

Yes! But you need great amount of dedication and a constant motivation. I think you
shouldn't wait and start these exercise. Make sure, you do all these exercises: skipping,
jogging, sprints, neck exercises at least for 1 hour a day and take a sleep of 8 hours
daily, drink milk and take proteins. You are surely going to add 2-3 inches after 6
months.
1
Tushar

Reply Share

a year ago

Does it really help in growing of my height .


At presebt in 5.2 inches but i want it about 5.9 n my age is 17 years and 2 mounths.....????
help in friends..... please
1
kumar

Reply Share

a year ago

i am kumar my height 5.4 but my girlfriend have 5.6 she have lot of love with me............so i
want to increase my height....at present my age is 22 any possibilities are here to increase my
height.............
9

Reply Share

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BP > kumar

a year ago

You can add 1 or 2 inches to your height by doing these exercises. Start taking a
healthy diet. Fruits, Milk, Eggs, Proteins. You're 22 so you have to try harder. You must
do: sprints(3 or more sprints of 100 meters), skipping (~a set of 100 X 3 times),
Hanging(2-3 minutes X 5 times), Neck lengthening exercises, go to bed early and take a
sleep of 8 hours a day. And Most important thing people will laugh at you or whatever
they do, that doesn't matter, you stick to your routine and you can easily grow up to 2
inches after 6 months. It takes time and patience. I have grown 5'7" to 5'8" in 3 months.
I am still doing these exercises. All the best
3

Reply Share

shruti nambiar > BP

a year ago

hi i am shruti and i am 20yr old. will i be able to increase my height? plzzzz help.
i am 4'9


rufus vankpanah

Reply Share

a year ago

i am 5ft 4in and i want to increase my height to 6ft, is ti possible? pls help cuz i hate being
short....nov is making me 21
9

Reply Share

blahbla > rufus vankpanah

a year ago

no way

Reply Share

anon > rufus vankpanah

a year ago

Go for Limb lengthening Surgery! That's the only way to gain 6 inches. It's painful, long
3-4 months, costly process


kashir

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a year ago

m currently 5ft 5 inches nd want to increase my height to atleast 5ft 8..i am 24 year.how can i
do it naturally..kindly help me...:(:(:(:(:(
11
jeya

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a year ago

how i can download this slide show


4
pintoo

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a year ago

m currently 5 ft 6 i want to increase my height to 5ft 8 ,...i am 24 yr , how can i do that ///
please tel mee
9

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9
Amit

25 Best Exercises To Increase Height

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a year ago

M currently 5ft 11 inches tall. I want to have 1 more inch. How can I do that?
6

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blahbla > Amit

a year ago

you re 511 ...what is your problem?????


3
shruti

Reply Share

a year ago

Can it be helpful to increase 3-4 inches hight in 2 months..??? pls guide me...
1

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saba naaz

a year ago

Definitely you should...and let me know the results.


9

Aneesha

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a year ago

Very useful article for girls saba i will share it with my friends thanks for the tips
1

vedasri

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a year ago

nice information thanks for sharing


1

Reply Share

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