Many people, especially teens, wish to grow taller. Height often boosts confidence and overall appearance. While it’s perfectly fine to be any height—whether short, medium, or tall—many individuals still wish to be a bit taller. The good news is that there are various ways to improve your height, though some methods are more practical than others.
Although genetics play a major role in determining height, lifestyle factors like healthy eating and regular exercise can also contribute. A good exercise routine can help tone and strengthen muscles and improve your posture. This may add a few inches to your frame. Learn more about essential gear for your workouts by checking out our gym equipment category.
In this article, we’ll discuss which exercise increases height naturally, along with tips to maximize your results.
Exercises to Increase Height Naturally
Typically, height growth halts after puberty because the growth plates in the long bones fuse. However, for some individuals, height can continue to increase until around the age of 22-25 years.
Additionally, certain stretching exercises may help add a few inches to your height, even in adulthood by correcting the posture. Here are some exercises for height growth that could potentially help with height increase.
1. Hanging
Most likely the easiest and the most efficient exercise for height increase is hanging, which simply requires taking a hanging bar and letting oneself hang.
This is a useful movement also to build up stamina and work muscles of the upper part of the body. The hanging workouts assist the spinal muscles as well and help increase height and growth.
In case you want to practice this height increase exercise, you should begin with hanging for 30 seconds at least two-three times every day. Do not forget to gradually increase the time and reps.
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2. Pelvic Tilt
If your goal is to add a few more inches to your height and also wish to have a rounder and fuller hip, the pelvic shift is an exercise to consider.
The pelvic tilt exercise is designed to strengthen the muscles that support your spine, promoting better posture and potentially increasing your overall height appearance.
To do a pelvic tilt, begin by lying on your back with your knees bent. Engage your abdominal muscles to press your lower back into the floor. Then, gently arch your back to tilt your pelvis forward. Repeat this movement for a more stable core and improved posture.
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3. Skipping
If you’re looking to combine fun and fitness, skipping rope is an ideal exercise for boosting height at home. Not only does it strengthen your legs, but it also promotes growth, potentially adding a few extra inches to your height.
Skipping rope is also a fantastic activity to teach your kids, encouraging their growth and development. Additionally, it helps build bone mass and better cardiovascular health.
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4. Jump Squats
When seeking the best exercise to increase height, consider incorporating activities that involve jumping. Jumping exercises help stretch and strengthen your legs, which can ultimately contribute to height growth.
Now coming back to the exercise, this exercise not only conditions and strengthens your lower body muscles but also adds a dynamic element to the classic squat. To perform jump squats, start in a squat position, then explosively jump up as you rise, before returning to the squat position.
This combination of jumping and squatting can be particularly beneficial for those looking to increase their height.
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5. Swimming
Swimming is a fantastic way to add excitement to your workout and potentially increase your height. It’s a common recommendation for kids because swimming promotes full-body stretching and muscle development, which can contribute to height growth.
If you’re focusing on upper body exercises during the summer, swimming is a good choice. Not only will it refresh you, but it also supports height growth.
For quicker results, try incorporating the breaststroke into your routine. The breaststroke is a swimming stroke that involves a swimmer lying face down in the water and using their arms and legs to move forward.
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6. Dry Land Swim
If you can’t swim or have a fear of water, dry land swimming can be a great alternative. This exercise for height growth mimics the swimming motion by moving your legs and arms alternately, but it’s done on the floor instead of in the water.
The muscle stretching involved makes it an excellent workout for promoting height growth.
So, if you don’t have access to a pool or aren’t comfortable with swimming, dry land swimming is an effective exercise to consider for increasing your height.
7. Forward Spine Stretch
If you are a girl with a shorter height and looking for how to increase height exercise, a forward spine stretch is ideal for you. It is the height increase exercise for girls that stretches the spine and helps improve posture.
To perform the forward spine stretch, start by sitting up straight with your legs extended in front of you. Spread your legs as far apart as comfortable, either keeping them together or shoulder-width apart. Inhale deeply, stretch your arms upward and reach towards your toes with your fingers.
Repeat this exercise in 3-4 sets, holding each stretch for 10-15 seconds. This height-increasing exercise stretches your spine, which can contribute to improved height.
8. Straight Leg-up Exercise
If you’re looking for an effective height increase exercise at home, leg ups should be at the top of your list. This straightforward exercise is both simple and highly beneficial.
Start by lying on your back, then lift your legs up together, keeping them straight. Raise them until they’re perpendicular to the floor, hold them for a moment, and then slowly lower them without letting them touch the ground. Keep your legs a few inches above the floor before repeating the movement.
Aim for 7-8 repetitions daily to help boost your height. This easy routine can be seamlessly incorporated into your daily workout plan.
9. Low Lunge Arch
To tone your upper body and help with height gain, try this simple exercise. Start by kneeling with your right foot forward and bent, keeping your knee on the ground. Stretch your left leg out behind you. Lift your hands and bring your palms together in a Namaskar position.
Hold this pose as long as you can, then switch to the left knee forward and repeat. This exercise not only helps tone your back and legs but can also make your arms look slimmer.
Add this height gain exercise to your fitness routine to stretch your shoulders and legs while boosting your overall posture.
10. Cobra Stretch
Bhujangasana, also known as the Cobra Pose, is a simple yoga stretch that helps strengthen the cartilage between your vertebrae.
To do this pose, lie flat on your stomach with your legs stretched out. Take a deep breath in and lift your chest and abdomen while pressing your palms into the floor. Hold this position for 30 seconds, then slowly exhale and return to the starting position. Repeat this 4-5 times a day.
The Cobra Pose also improves nutrient absorption by boosting blood and oxygen flow throughout your body. Avoid this stretch if you have a wrist injury or do it for only five seconds if you have acute pain.
Conclusion
Exercise can help you reach your height potential, but they’re most effective when paired with a healthy diet and good sleep. Activities like hanging, stretching, and swimming can improve your posture and stretch your spine, which might make you look taller.
While your genes largely determine your height, staying active and living a healthy lifestyle can help you grow to your full potential. Keep doing these exercises and take care of your overall well-being for the best results.
