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20 Effective Exercises to Increase Height


After puberty, you typically cease getting taller. As a result, it is improbable that your height will rise as you get older. But even if you’re an adult, some of the best exercises to increase height are available.

Some of these Exercises to Increase Height are listed in the article below. Keep on reading if you are wondering how to increase height.

How To Increase Height?

Even though genetics play a significant role in determining your height, you can do a few things to enhance your appearance and maximize your growth potential; exercises to increase height are one of them. Your overall height depends on several different things. Throughout adolescence, there are specific things you can do to make sure you’re maximizing your height.

  1. Yoga for the entire body can help you stand taller by strengthening your muscles, aligning your body, and improving your posture.
  2. It’s crucial to pay attention to how you stand, sit, and sleep. You could appear shorter than you are if you have poor posture. Additionally, slouching or slumping over time might change your actual height.
  3. You must ensure that your body receives all the nutrients it needs to promote rapid growth through a balanced diet.
  4. While you sleep, your body releases human growth hormone (HGH). If you don’t get enough sleep, the production of this hormone and others may decrease.
  5. Regular exercise can help you build stronger bones and muscles, maintain a healthy weight, and increase HGH production. Hence, exercises to increase height are most common.

20 Best Exercises To Increase Height Fast And Naturally

So then, what are the top exercises to increase height? Here are a few of the best height increase exercises:


If you are also wondering how to grow taller, cycling is your answer. Although cycling can increase HGH production, especially throughout puberty, it does not cause it to happen. Cycling is one of the best exercises to increase height, and it can be an effective strategy to speed up your growth process if your growth plates are still open and your body is still producing height growth hormone (HGH).

The Puppy Pose

The puppy position can help lengthen bones, flex the spine, and strengthen the legs. Make sure your hips are over your knees and your shoulders are directly above your wrists when you get down on all fours. Exhale, then slowly reposition your body such that your buttocks are halfway between your heels and your heels, letting your neck relax and lowering your head to the floor. Your abdominal muscles, shoulders, upper arms, and spine will stretch as you breathe.

The Low Lunge Arch Pose

Doing the Low Lunge Arch Pose consistently increases your height while stretching your back and leg muscles and toning your arms. Put your right foot forward as you kneel on the ground, bending your knee. As you lift your hands and combine them, bend your left leg, so the knee touches the ground. As long as you can, hold the position. After switching legs, repeat the stance.

The Forward Spine Stretch

The forward spine stretch is one of the most excellent stretching exercises for height growth. The abdominal, hamstring and back muscles focus on the forward spine stretch. For faster results, hold the position for 30 seconds and then repeat ten times throughout the day. Hands should be held straight up in the air as you slowly lower them till they meet your toes while keeping your knees straight. It is one of the best stretching exercises to increase height.

The Wall Stretch

Your muscles and back thighs will be stretched out due to the Wall Stretch, which may aid in growing taller. It is the best height increase exercise at home. Put your hands flat against a wall while facing it to begin. Put your right leg forward, flat on the ground, with your knees slightly bent. Next, extend your left leg as far back as possible and rest against the wall. Here, each repetition should last between 15 and 30 seconds.

Downward Facing Dog

The Downward Dog can make you taller and feel stronger, happier, more flexible, and more invigorated. Keep your hands at shoulder width and your feet hip-width apart as you stoop to the ground on all fours. Your tailbone should extend upward as you push the floor away. Your shoulders, arms, and spine will all feel slightly stretched.

Mermaid Stretch

Your shoulders, inner thighs, and obliques will be stretched out by performing mermaid stretches. Your muscles between your ribs and pelvis are stretched by it. As you sit down, flex your left knee and use your left hand to grip your ankles. Reach over the head while raising your right arm. For 20 to 30 seconds, maintain the position.  On the other side, repeat the process. They are excellent stretching exercises to increase height.


Jogging entails moderate running at a constant speed for an extended length of time. Regular jogging makes your body more flexible and strengthens your bones. Your body needs flexibility if you want your bones to grow longer. Running improves muscle relaxation, which ultimately contributes to heightening.

Cat Camel Backstretch

You should develop stronger back muscles if you wish to gain height. If you want to make your back more rigid, try the cat-camel backstretch. The lower, middle, and upper spine should slowly lengthen as you slowly rest on your hands and legs and arch your back. For three to four seconds, remain in this position. 5 to 6 times total.

The Cobra Stretch

The development of the cartilage between your vertebrae is greatly aided by the cobra pose, or Bhujangasana as it is one of the best yoga exercises to increase height. Better nutrition absorption is another benefit. Lay on your stomach, extend your legs, take a deep breath, and slowly lift your chest and abdomen by putting all of your weight on your palms. Perform this pose four to five times daily. Hold the position while slowly exhaling.

Surya Namaskar

Surya Namaskar, a series of 12 yoga poses, is probably the most well-known form of yoga exercise to increase height and stimulate the body’s essential hormones. Surya Namaskar is a quick-acting yoga pose that assists in easing joints and muscles. It increases spinal flexibility and aids in height growth if performed frequently.

Alternate Leg Kick

Alternate Leg Kick focuses on strengthening and firming your lower back so that you can stand tall hence they are great leg stretching exercises to increase height. Your right leg should be extended upward as you maintain a straight posture on the mat and stretch your body as high as you can. Keep your fists clenched and near to your chest as you begin kicking the area in front for around 30 seconds. Do the same thing with your left leg.

Jump Squats

The body’s joints and muscles can be conditioned by jump squats. By doing this, the body’s height is also increased. Put your feet shoulder-width apart and stand up straight. While maintaining your back straight, bend your knees as far as they will go. With a jump as high as you can, explode out of the squat position.

Side Planks

Your legs will get a lot of stretching from side planks, which will help them become thinner and taller. Stretching your legs out straight while lying on your right shoulder behind your neck, lay your left hand on your left hip. To align your body diagonally to the floor, raise your waist off the ground until it is at right-hand level, then hold the position for around 30 seconds.

The Vertical Bend Pose

By strengthening the calf muscles vertically, the vertical bend pose aids in height gain. Start by standing up straight with your legs slightly apart. Make sure not to budget your knees when you stoop to touch the ground.

The Pilates Roll-Over Pose

The Pilates roll-over pose stretches your neck’s vertebrae while lengthening your upper body. Your arms should be by your sides with your palms facing down as you start out by lying flat on the ground. Stretching your legs upward as you slowly elevate them, bring them to the floor by bringing them behind you. For 10 seconds, maintain the position.

Toe Lifts Pose

The easiest and maybe most efficient exercise to increase height is the toe lifts pose. It not only promotes height growth but also improves bodily flexibility. You can use a wall as support while standing on your toes to reach higher. Stretch the muscles in your legs and extend your arms upwards while you stand on your toes with your back straight. 

Bird Dog Pose

The basic core exercise called the “bird dog” can help with stability, promote neutral spinal alignment, and reduce low back pain. Additionally, it helps to improve posture and range of motion. Start in the push-up position, knees touching the floor. Then, lift one leg upward and backward. Hold this position for a few seconds while you slowly raise the hand on the opposite side of your body off the floor and extend that arm in front of you. On the other side, repeat the same exercise.

The Pelvic Lift pose

While growing taller, the pelvic shift pose enables you to develop a fuller booty. Bend your knees and place pressure on your feet while starting out by lying on your back with your legs straight. Keep your back straight and lift your hips slowly upward. Slowly inhale, then gradually exhale as you lower your back. Stay in this position for around 20 seconds. continue to repeat after me.

  1. Glutes and Hip Bridge

A fantastic workout you can perform daily is the glute bridge. You will engage your gluteal muscles, core, low back, and hips as a result of this challenging workout. On your back, lie down, grip your ankles, and raise your knees so that they are parallel to the floor. Stretching your back muscles will bring the position to a finish as you lift your torso upward.

What Are The Factors That Affect Height?

An individual’s potential height can be influenced by the following variables:

  • In contrast to males, who can continue to develop in height until age 21, females reach their ideal height by 18.
  • Over time, not getting enough sleep might affect how well a person grows.
  • The primary determinant of someone’s height is their DNA. Some of the genes have an impact on the growth plates, while others have an impact on how growth hormones are made.
  • Growth hormones, thyroid hormones, and sex hormones are a few hormones the body produces that tell and affect the growth plates to manufacture new bone.

Foods That Increase Height Rapidly

Eating a well-balanced diet is essential because nutrition is vital in determining height.

  • The development and metabolism of bones are influenced by vitamin A. Vitamin A deficiency prevents the best bone formation, which results in short stature. Sweet potatoes, carrots, mangoes, green leafy vegetables, dairy products, and eggs are all sources of vitamin A.
  • The primary mineral that creates the bone matrix is calcium. Dairy products, white sesame seeds, and lush green vegetables are examples of foods high in calcium.
  • Proteins are essential building blocks of many organs, bones, muscles, and hormones. Thus, a lack of protein can impair growth as well as reduce muscle mass and hinder bone growth. Foods high in protein include dairy products, soybean, fish and chicken, and eggs.


By the time puberty is over, you have reached your maximum height. Genetics plays a vital role in height. However, there are a few variables you can experiment with to add a few inches to. A few essential aspects that influence health are proper nutrition, enough sleep, physical conditions, and most importantly, proper exercise. We hope this article has given to about the exercises to increase height.


What is the maximum age for height growth?

Boys reach their peak height between the ages of 12 and 16. However, they may continue to get taller until age 21, whereas females reach their optimal height by 18.

Does skipping help in increasing height?

Continuous skipping for roughly 3 to 6 months may cause your body to begin growing taller. 

Does genetics affect one’s height?

Although they are not the only predictor of height, genes are one of the main elements determining how tall you will be. The height of your parents can be used to estimate your height.

Mehedi Hasan

Mehedi Hasan is an enthusiastic health blogger and the founder member of WOMS. He likes to share his thoughts to make people inspired about their fitness. He is an experienced writer and author on highly authoritative health blogs.

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