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10 Simple Height Increase Exercises That You Can Include In Your Daily Routine - February, 2023

By Suhani Gupta

Updated - Feb. 20, 2024 7 min read

Are you looking for a quick way to gain height after the age of 18?


Is it a huge deal to grow taller? Not at all!

It's all about eliminating the decompressions that have built up on the vertebrae over time as a result of gravity and bad postural habits. Multiple variables impact a person's height, including the environment, hormones, heredity, and diet. Fighting these effects is difficult, but not impossible.


Even in your mid-twenties, if you have a strong desire, you may increase your height. Exercising is one of the most effective strategies to gain height quickly and get taller.


In this blog, you explore some best height increasing exercises.


1. Pelvic Shift

How many hours a day do you spend sitting? Did you aware that sitting for lengthy periods of time has an effect on your height? Prolonged durations of sitting lead the spine to change form and related muscular imbalances, which impairs your body's growth. The pelvic shift is one of the most effective exercises for increasing height and avoiding the harmful effects of sitting. It helps increase your height by increasing the curvature of your lower spine and upper back.

 Steps To Follow:

  • Lie face down on the mat, shoulders flat on the floor.
  • Keep your palms down and your arms extended out to the sides.
  • Bring your feet near to your buttocks by bending your knees.
  • Lift your pelvis by arching your back.
  • Tuck your buttocks in and lean on your legs and shoulders for support.
  • Repeat for at least 30 seconds.


Image Courtesy: Healthline



2. Rope Skipping

Another technique to stretch your muscles and gain height is by skipping. It's also a great method to stay in shape. Another option is to use a trampoline, which is more common in western nations and is now being adopted in many children's play areas in India.


Steps To Follow:

  • Take a skipping rope and jump with both legs together in-sync with the cable.
  • You can repeat this process for as long as you can.  


Image Courtesy: Runner's Blueprint


If you do not own a skipping rope yet, you can buy it from Decathlon.



3. Single Leg Hopping


One of the most enjoyable height-increasing exercises is hopping. This exercise helps develop your abdominal muscles while providing a full lower-body workout.


 Steps To Follow:

  • Hop on your left leg ten times.
  • Position your hands straight up pointing towards the sky.
  • Hop on your right leg similarly.‍


Image Courtesy: Skimble



4. Puppy Pose

This height increasing exercise flexes your spine, leg muscles and makes your bones grow longer.

 Steps To Follow:

  • Begin by getting down on all fours - hands and knees - on the mat.
  • Your knees should be in line with your hips, and your hands should be in line with your shoulders.
  • Tangle your toes and take a couple steps forward with your hands.
  • Feel a wonderful stretch in your lower body by stretching your hips backward halfway to your feet.
  • Relax after 60 seconds in this position.


Image Courtesy: Gaia


Need workout shoes?



5. Calf Stretch

Calves are important for the proper functioning of your body. Here's how you can give it a shot.


Steps To Follow:

  • Stand straight facing a wall.
  • Make a fist on the wall.
  • Place your right foot forward, heel to the ground, and gently bend your knee.
  • Lean against the wall while pushing your left leg backwards and stretching as much as possible.
  • For at least 15 to 20 seconds, hold the stretch.
  • Return to a standing posture gradually.


Image Courtesy: Healthline



6. Low Lunge Arch


When you bow your back and upper body, you will always gain height. The upper body is difficult to develop, however the low lunge arch can help to strengthen and stretch your back. This exercise will also help you extend your legs and shoulders.

 Steps To Follow:

  • Lock your two palms with your fingers and stretch your arms to the front of your right leg.
  • Bend your right leg and stretch out your left leg while you do the step 1.
  • Stretch as far as you can and stay in the pose for 30 seconds. Do the same on the other side‍


Image Courtesy: Yoga Journal 



7. Cobra Stretch

The cobra pose stretches muscles in the shoulders, chest, and abdominals while strengthening the spine.

 Steps To Follow:

  • Lie down face down on the floor.
  • Placing your palms on the floor beneath your shoulders is a good idea.
  • To create an elevated angle, lift your chin while arching your spine.
  • Arc your back as far as you can and hold it for at least 30 seconds.
  • Five reps should plenty to get you started with the workout.

Image Courtesy: Yoga Journal 


You'll need to have good stretchable clothes for such height increasing exercise. Worry not, check out the amazing collection of yoga shorts on Decathlon.



8. Cycling 

The shin bone of your legs grows when you practice cycling with a high-rise saddle. Cycling is considered as the best exercise to increase height. The contraction & stretching process of cycling pulls the bones by pressure which ultimately ends up elongating your legs.

Image Courtesy: India TV News

Steps To Follow: 

  • Warm up your body through some basic exercises before cycling.
  • Sit in proper posture.
  • Intake nutritious diet
  • To shun monotony, take a rest on weekends.




Let your body hang 

Bar hanging pressurizes the upper body muscles, especially because it is conducive to spinal muscle growth, which increases height and muscular body shape.

Call it the most viable or the most reliable height growth exercise.

Image Courtesy: EVO Fitness

Steps To Follow:

  • Hang on a strong hanging bar.
  • Keep your head straight.
  • Start with 30 to 40 seconds of hanging for 3 to 4 times per day.
  • Increase your bar-hanging time as your stamina increases.





Do you know there is one fun exercise that is enough to stretch your whole body and keep you fit?  Yes, I'm talking about swimming! Although there are contradictory notions among researchers about the role of swimming as a height growth exercise. But one thing supports the role of swimming as a height exercise, that is, it stretches your body that increases the size of your bones which increases your height.

Image Courtesy: Shape

Steps To Follow:

  • Warm up your body in water before swimming.
  • Pay heed to proper breathing to perfect your swimming stroke.
  • Don't forget to wear a swimming cap to save your scalp and hair from chlorinated water.
  • Keep your swimming goggles de-misted.





Q1: Which exercise is best for height increase?

Ans: Exercises like Pelvic Shift, Rope Skipping, and Hanging on a bar are effective for height increase as they stretch and strengthen the spine and lower body.


Q2: Can I grow taller after 18?

Ans: Yes, it is possible to gain height even after the age of 18. Engaging in height-increasing exercises and maintaining a healthy lifestyle can contribute to growth.


Q3: How can I get 6 inches taller?

Ans: Achieving a specific height increase varies among individuals. Consistent participation in height-boosting exercises, proper nutrition, and adequate sleep can contribute to overall growth.


Q4: How to increase height fast?

Ans: While there's no overnight solution, incorporating height-enhancing exercises like swimming, cycling, and proper hanging techniques, along with a balanced diet, can help expedite the process.


Q5: Is it necessary to warm up before height-increasing exercises?

Ans: Yes, warming up is crucial before engaging in any exercise routine. It prepares your body, enhances flexibility, and reduces the risk of injuries during height-increasing workouts.


That is not how it works if you expect overnight miracles. To notice benefits, you must do these workouts for at least a few months. All the best!


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