Health Height

30 Best and Effective Exercises To Increase Height – After 18

Are you in search for exercises to increase height? Did you think it was impossible? It is not really! Increasing your height is nothing but decompressing your vertebrae. Gravity and poor posture play a role in compression of the vertebrae. Our body has influences from our genes, environment, hormones, and the nutrition we intake. With determination and proper workout routine, you can gain those few inches even in your mid-twenties. Check out this article to explore some best exercises to increase height quickly.

Exercises To Increase Height 1

Is It Possible To Increase Your Height After 18?

It is difficult to increase height after 18. Different people reach puberty at different ages. Growth of height naturally happens till your growth plates are closed completely. It varies with person to person, and maximum growth occurs by the age of 21 to 25. Even during or after the age of puberty, by including some simple and practical exercises can increase your height.

Simple and Best Height Increase Exercises:

There are many exercises to tone your body and make you fit. But this article gives you a clear idea about the activities that put pressure on your muscles that help you grow height.

Here we enlisted 30 top and effective height growth exercises with pictures and how to perform. Let’s have a look into them.

1. Puppy Pose:

Puppy Pose - height increase exercise

Puppy pose is an exercise that helps stretch your spine and shoulders. It makes your spine more flexible. Along with increasing height, this pose also relieves symptoms of chronic stress, tension, and insomnia.

How To Do:

  • Lie down on all fours.
  • Make sure that your shoulders are placed above your wrists and hips over your knees.
  • Exhaling, slowly move your butt halfway back toward your heel.
  • Relaxing your neck, place your head on the floor.
  • As you breathe, you can feel the stretching of the spine in both ways.

2. Low Lunge Arch:

Low Lunge Arch - height exercise

The low lunge arch is an effective way to increase height, which tones and stretches your calf and back muscles. It increases your height if done regularly. It also gives you toned arms.

How To Do:

  • Kneel, and put your right foot forward and bend the knee. Put your left lack backwards in a straight line while knee touching the ground.
  • Put your hands on the right knee and slowly bend backwards.
  • 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.

3. Mermaid Stretch:

Mermaid Stretch Exercise - height growth exercise

Mermaid stretches exercise helps stretch your obliques, shoulders, and inner thighs. It lengthens the muscles between your ribs and pelvis. All the twisting and bending in this exercise enables you to increase height.

How To Do:

  • 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.

4. Jump Squats:

Jump Squats - best exercise to increase height

This exercise is a perfect combination of jumping and squats. It helps in the conditioning of your lower body muscles and joints, increasing height.

How To Do:

  • Stand erect and place your hands at the back of your head.
  • Slowly bend downward, forming a squat.
  • Now, jump towards the ceiling keeping your hands at the back of your neck and keep your knees straight.
  • Repeat the same procedure 10 to 15 times.

5. Inversion Table Exercise:

Reverse Table Pose Or Inversion Table - exercise to gain height

The inversion table is a stretching exercise that helps strengthens your shoulder, lower back, abdominal muscles, and pelvic floor muscles. All these muscles help you boost your height.

How To Do:

  • Sit on the mat with your legs drawn out and arms on each side.
  • Bend your knees, keeping your feet flat.
  • Slowly move your hands behind your hips, with a width of your shoulders. Turn your fingers in the direction towards your feet.
  • Breathing slowly, keep your elbows straight, and keep your hands and feet firm on the ground.
  • Slowly lift your hips towards the sky, raise your chest, and draw your shoulders firmly into your back.
  • Try to keep your knees, torso, and chest parallel to the ground.
  • Do not strain any muscles and try relaxing and keep your legs firm.
  • Once you are comfortable, slowly bend your head backwards and look at the wall.
  • Remain in that position for 10 to 20 seconds.

6. Side Planks:

Side Plank - best exercise for height

Side planks are a bit difficult to master, but with practice, you can achieve desired results with this exercise. It puts pressure on your calf, hand, and pelvic muscles.

How To Do:

  • 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 bending 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.

7. Cycling:

Cycling - height increase workout

Every one of us has a memory of cycling, be it a kid or an adult. It provides a rigorous workout to your leg muscles, increasing the blood flow to your muscles. This process makes the muscles more flexible in helping them grow.

How To Do:

  • Get onto your bicycle and place your feet on the pedals.
  • Apply pressure and start pedalling clock-wise.

8. Basket Ball:

Basketball - long height exercise

Playing sports is an excellent physical activity. Basketball is one such sport that can help increase your height. Sports give a rush of adrenaline and make your body flexible. Basketball is a solid game that includes dunks, jumps, and swivels. Along with all these technical details, the goal to reach higher to score a basket is the real thrill. Sign up with a basketball team and see yourself gain inches just like that. It has functional stretching exercises to increase height for men. Dribbling the ball improves both the hands, not only the dominant one. Constant movement in your legs around the court help tone your leg muscles, increase blood flow, thereby help in increasing your height.

9. Pelvic Lift:

Pelvic Shift Or Hip Raises - height gain workout

Pelvic lift is one of the simple and easy floor exercises to increase height. The stretches in this workout make your buttocks firm and help you relax. The curvature of your lower spine is corrected with this exercise resulting in height increase.

How To Do:

  • Lie back on the floor with your hands by your side.
  • Put your feet and palms facing down.
  • Try bringing your feet as close to your butt as you can.
  • Slowly lift your pelvis region applying pressure on your neck rather than shoulders.
  • Hold yourself in that pose for 20 seconds and come back to a normal position.
  • Repeat the process 15 times.

10. Skipping Ropes:

Skipping Rope - exercise to improve height

Skipping is an easy and affordable way to increase height. It is a favourite pastime for many kids during holidays or playtime. Constant jumping strengthens your back muscles increasing your height.

How To Do:

  • 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

11. Hanging From A Bar:

Hanging - fast height increase exercise

Hanging from a bar is an effective way to gain height. It helps stretch your limbs and back muscles very quickly. It also helps gain wrist strength. Though it might be tough to hold on to the rod in the beginning, with practice, you can do this exercise with ease.

How To Do:

  • Jump and hold onto the rod or bar.
  • Keep your palms facing outwards
  • Stay in that position for as long as possible.
  • Keep repeating the process with a gap of 20 seconds for 3 to 5 times every day.
  • To achieve the best results, continue the process for at least three months.

12. Land Swimming:

Dry Land Swimming - exercise to become height

Swimming on land? Sounds confusing, right? It is not. It is similar to swimming but without the pressure of water. It is useful in strengthening lower back muscle, calf, and arms.

How To Do:

  • Form a team with your right arm and your left leg, and vice-versa.
  • Lying in the prone position, lift each pair turn by turn, stretching each limb as much as you can.
  • To get the best results, you can hold each pair of limbs for 20 seconds in the air.
  • Keep repeating and do it in 3 to 4 sets initially and gradually increase.

13. Swimming In Water:

Happy Childrens At Swimming Pool - fast height growth exercise

Regular swimming can help you tone your arms and limbs into perfect form. Water pressure also plays an essential role in aiding you to increase height. Swimming once or twice a day is an effective way to add those few inches you need by strengthening your ligaments, tendons, and spine.

14. Cobra Stretch:

Streching Cobra Pose - physical exercise for height growth

Cobra stretch is a physical exercise to increase height by making your spinal column flexible. It helps it expand and grow. It strengthens hands, chest, and back that are crucial in increasing height.

How To Do:

  • Lie down on your tummy.
  • Put your palms facing down in level with your shoulders.
  • Slowly lift your upper body. The transition has to be very smooth.
  • Bend backwards as much as your body allows.
  • This stretching technique enhances the growth of cells and increases your height with continuous practice.
  • Start with 3 to four sets per day and can increase with practice.

15. Hopping Exercise:

Hopping Exercise

Hopping is a fun, entertaining way to increase height. It is also called bunny hops. It is somewhat similar to skipping, except you will not have any equipment in hopping. This exercise puts pressure on the calf and stretches your back muscles.

How To Do:

  • Stand straight with your hands relaxed on the side.
  • Now jump with one leg pointing your hands upward.
  • Repeat the same with another leg.
  • Do it for 8 to 10 times with both the legs.

16. Pilates Roll:

Pilates Roll Over Stretch Exercise

Pilates roll is an exercise that helps you make your abdominal muscles firm and reduce belly fat. Though it is hard to perform this stretch successfully on the first go. But with lots of practice, you can get there.

How To Do:

  • Lie down on your back with your arms on your sides and palms facing down.
  • Keep your legs together and extend them straight up towards the ceiling and bend them, making them touch the floor.
  • Slowly bring your legs back facing towards the sky and then rest them on the floor.
  • Touching the floor with your fingertips will be difficult at first.
  • But with a lot of practice, you can master this technique.

17. Spine Forward Stretch:

Forward Spine Stretches Exercise

Spine forward stretch is a well-known height increasing exercise. Once you start doing this stretch, you may find it difficult in muscle contraction if you stop it suddenly. So try to do this workout for at least 10 minutes every day.

How To Do:

  • Sit with your spine erect and legs forward and spread your legs.
  • Slowly bend forward and reach your fingertips or heels to stretch your leg muscles.
  • Stretch for at least 10 to 20 seconds.
  • Then, slowly move back and come into a sitting position.
  • Repeat this technique for 3 to 4 times in the beginning and gradually increase.

18. Standing Stretch:

Standing Stretch

This stretch is similar to forward stretch, except you do it while standing. Standing stretch increases the strength in the calf muscle and stretches your spine, improving your height.

How To Do:

  • Stand straight and raise your hands into the air.
  • Now slowly bend and try to touch your feet with your fingertips.
  • Remember to keep your knees straight without bending.
  • It will be difficult to touch your feet without bending your knees at first.
  • Doing it regularly for five to ten times a day is beneficial.

19. Folded Hands Bend:

Folded Hands Bend

Folded hands bend similar to standing and forward spine stretch. The only difference being, you don’t use your hands in this stretch.

How To Do:

  • Stand straight and fold your hands at the back of your neck.
  • Now slowly bend, keeping your hands folded.
  • Remember to keep your knees straight without bending.
  • It will be difficult to touch your feet without bending your knees at first.
  • Doing it regularly for five to ten times a day is beneficial.

20. Spot Jumping:

Spot Jump

Spot jumping is ideal height exercises that work.

How To Do:

  • Stand straight, keeping your legs together without bending your knees.
  • Now fold your hands towards the sky, slowly squat and jump towards the roof and move your hand backwards during the jump.
  • Now jump for five to ten times initially.
  • Come back to the starting posture and repeat five times.

21. Head Stretch:

Head Stretch

This stretch involves the neck and back muscles and stretches them. Spine curvature is also affected by this workout. It is advisable to take some precautions while doing this exercise like standing in front of a mattress so that if you lose balance, you don’t fall back on the floor.

How To Do:

  • Stand straight with your hands at the back of your neck.
  • Now bend slightly backwards and slowly stretch yourself.
  • Be careful not to bend too much.
  • At this point in the pose, keep your legs apart for better balance.
  • Hold yourself in this position for ten seconds and repeat 5 to 10 times.

22. The Cat Stretch:

Cat Pose

The cat stretches are the most effective exercises for growing height as it reaches your hamstrings and puts pressure on your stomach.

How To Do:

  • Get down on all four, palms and knees touching the ground and bend your head downward.
  • Flex down your spine while you inhale and bring back your spine, forming an arch while you exhale.
  • Keep your lower body and pelvis area with the floor.
  • Try to keep your shoulders and elbows erect.

23. Sprints:


Sprint is nothing but running short distances in a limited amount of time. Doing in the open area adds to the advantages by providing fresh air. They keep your muscles stretched, flexible, and relaxed. Sprints have become most popular and are in the top position in the list of best height increasing exercises.

24. Wall Extension:

Wall Extensions

Standing on your toes is an effective way to increase height. Initially, you can take the support of a chair to stand on your toes to maintain balance.

How To Do:

  • Stand straight with your back to the wall.
  • Try to stand on your toes and place your hands high up as if trying to reach the ceiling.
  • You have to come back to the resting position slowly.
  • Repeat the same process ten times.

25. Ankle Weight:

Ankle Weight

When you perform isolated exercises, ankle weights provide excellent resistance. It helps you evaluate the effects resistance has on your body.

How To Do:

  • Start by sitting on a chair and fasten ankle weights to both your legs.
  • Slowly lift your legs and expand your lower body.
  • Gradually increase the weights, and do not overdo it.
  • Repeat this process for 5 to ten times.

26. Single and Both Legs Up:

Single And Both Legs Up

Raising your legs is another way to increase height. It includes two stretches, where first you lift single-leg individually and then lift both of them together.

How To Do:

  • Sleep on the floor with your body straight and hands resting on either side.
  • Slowly lift your right leg upward till it is perpendicular to your left leg.
  • Try to keep your left leg straight.
  • Repeat the same with the other leg and come into resting position.
  • Now lift both the legs upward perpendicular to the ground.
  • Repeat the whole process for 10 to 15 times for effective results to lose fat in thighs and hips.

27. Downhill Bend:

Downhill Bend

Downhill bend is a pose that puts pressure on your arms, calf, and abdominal muscles. All of these muscles give you a toned body and help you increase height.

How To Do:

  • Stand erect with the hip-width gap between the legs.
  • Put your hands above your head, facing the sky.
  • Slowly bend your lower abdomen as far as possible, putting your arms forward palms facing down.
  • Try and stay in this position for 10 to 20 seconds.
  • Repeat ten times initially.

28. Table Exercise:

Table Exercise

This pose is similar to a table hence the name. By lifting the hip, your body puts pressure on your arms, torso, and leg muscles. This pressure creates the possibility of gaining those inches.

How To Do:

  • Place a mat on the floor and sit on it with your torso straight.
  • Place your hands on either side of the body.
  • Fold your knees and place your right leg over the left thigh.
  • Now slowly move your hips upward, putting pressure on your hands and heels.
  • Keep yourself in this pose for ten seconds.
  • Relax and come back into resting position.
  • Repeat the same procedure 10 to 15 times.

29. Alternate Kick:

Alternate Kick

It is similar to swimming on land exercise. This workout has a remarkable effect on height.

How To Do:

  • Lie down on the floor facing downward.
  • Stretch your hands outwards; your palms facing down and legs should be straight.
  • Now slowly lift your right arm and left leg and stay in that pose for 5 to 10 seconds.
  • Repeat the same process by alternating the legs and hands.

30. Side Stretch:

Side Stretch Exercise 1

Side stretches are simple exercises that strengthen the muscles between your ribs, also known as intercostals muscles. When you perform these stretches, you can feel the muscles from your lower back to shoulders. These help in boosting your height.

How To Do:

  • Stand erect and move your legs apart shoulder length.
  • Join your palms and put your arms on the top, bringing them together.
  • Now stretch on either side alternatively.
  • While stretching, stay on each side for at least ten seconds.
  • You can do ten sets for 10 to 15 minutes daily.

Tips To Increase Height At Home:

  • Getting a required number of hours of sleep is a must for a healthy lifestyle.
  • Including activities like swimming, yoga, dancing into your daily routine also helps a lot.
  • Maintaining a proper posture is essential for any of these height increasing exercises to succeed.
  • A balanced diet is necessary along with the equivalent physical activity. Avoid empty calories, and include healthy carbs and fibre-rich foods in your diet.

If you are looking for height exercises to increase height? Here are the 30 best exercises to gain height. This article provides you with detailed information about the activities and how to perform them.

These height increase exercises are practical and are a successful increase in height for most people. It takes time for you to achieve the desired height you want to. So keep at working the exercises and make some lifestyle changes making you walk taller!

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