Height is an important factor influencing our first impression and can even be linked to power, confidence, attraction, and career opportunities. So, if you too, have been struggling to get your desired height and continuously searching for the best height increase exercise, then here are 40 effective exercises to increase height that you can bank on. Even if you do only one exercise to increase height, remember that consistency, plenty of sleep and good nutrition are essential!

Searching For The Best Exercise To Increase Height?

Wondering how to increase height fast after 18? Is increasing the height a big deal? Not really! It is all about removing the decompressions on the vertebrae developed over time due to gravity and poor posture habits.


The height of a human body is influenced by multiple factors like environment, hormones, genes, and nutrition. Fighting against these influences is hard, but it's not impossible. If you have a strong determination and know the best exercise to increase height, you can improve your height even in your mid-twenties.


Exercising is one of the best ways to increase height fast and grow taller. Synergise the effect by coupling exercise with a good protein intake- you can positively add to your height. ‍ Here's how to increase height with some best stretches to get taller.


How To Grow Taller: A Look At The Factors That Affect Height

Children continue to grow until they reach puberty, but their growth plates stop producing new bones and their height plateaus after that. So, here are some significant factors that affect the height of an individual:

1. DNA

Your genetic composition determines how tall you will be as an adult. It also has an impact on your growth plates and hormones.

2. Hormones

Growth hormones are produced by the pituitary gland, thyroid hormones are produced by the thyroid gland, and sex hormones testosterone and oestrogen are produced by the ovaries, all of which instruct the growth plates to make new bones.

3. Gender

The gender of a person also has a significant impact on their height. Males are generally taller than females, however, girls go through a growth spurt far sooner than males, usually around the age of 12.5 years.

Does Exercise Increase Height?

Exercising and stretching can or cannot help you increase height. The outcome is dependent on a variety of factors such as your age, gender, genetic makeup and hormones. However, if you practise height increase exercises on a regular basis, you may gain a few inches, but it's also crucial to get enough sleep and eat a healthy diet.

How To Increase Height Fast: 30 Simple Exercises to Increase Height Fast

Although your height is largely determined by your genes, as well as your lifestyle, age, nutrition, sleep cycle and environmental conditions, you can increase it naturally by doing some exercises and stretching your body. So, if you are looking for the best exercise to increase height, we are sure you will find these exercises and yoga asanas very useful.

1. Pelvic Shift

How many hours of the day do you generally sit? Did you know that sitting for very long hours affects your height? The changing shape of the spine and the associated muscle imbalances are caused by prolonged periods of sitting which affects the growth of your body. The pelvic shift is one of the best exercises to increase height to sway away from the negative results of sitting. This height increase exercise at home also increases the curvature of the lower spine, and that of the upper back; boosting your height.

 Steps To Follow:

  • Lie on the mat with the shoulders flat on the floor.
  • Keep your arms stretched out on the sides with palms down.
  • Bend your knees and draw your feet close to the buttocks.
  • Arch your back so that the pelvis is lifted.
  • Tuck the buttocks and let the legs and shoulders support your weight.
  • Hold the position for at least 30 seconds and repeat.‍‍

2. Single Leg Hopping

Hopping on a single leg is not only one of the best exercises to increase height but is also really fun. This height growth exercise plays a huge role in strengthening your abdominal muscles and promises a thorough workout for your lower body.

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

3. Child Pose

The Child Pose is excellent at gently stretching the various parts of your body thereby helping relieve back pain and increasing height. This height growth exercise gently stretches your spine, improves blood circulation in the body and relieves tension in your lower back muscles.

Steps To Follow:

  • Kneel on the floor with your buttocks pressed up against your heels.
  • Place your hands on your thighs, lower your body onto your thighs, and bow forward with your arms extended on the floor.
  • Rest your forehead on the floor, relax your body and focus on your breath.
child pose

4. Puppy Pose

Wondering how to increase height most efficiently? The Puppy Pose is sure to help you out. This exercise to increase height flexes your spine, and leg muscles and makes your bones grow longer.

Steps To Follow:

  • Start with positioning your all fours - hands, and knees - on the mat.
  • Line up your knees with your hips and your hands with your shoulders.
  • Tangle your toes and walk your hands forward a few inches.
  • Stretch your hips backwards halfway to your feet and feel a good stretch in the lower body.
  • Hold this position for 60 seconds and relax.‍

5. Tadasana Mountain Pose

The Tadasana Mountain Pose is one of the best stretches to grow taller since it improves posture, expands your core, and relieves stress in your upper body, thereby helping you increase height.

Steps To Follow:

  • Stand straight on the floor and bring your feet together, evenly distributing your weight.
  • Maintain your spinal curvature by engaging and drawing the muscles on the front of your thighs upward.
  • Take your shoulders up to your ears and then roll them back as much as possible.
  • The crown of your head rises toward the ceiling, your neck is elongated and your chin is in a neutral position.
  • Now hold this position for 5 to 10 breaths and repeat.

6. Low Lunge Arch

Bowing the back and upper body will always result in increasing your height. The upper body is tough to develop, but with the low lunge arch you can strengthen and stretch out your back pretty well. This height increase exercise also works for lengthening your legs, and shoulder bones.

‍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 step 1.
  • Stretch as far as you can and stay in the pose for 30 seconds. Do the same on the other side‍.

7. Lying Down Body Twist

Lying Down Body Twist (or Natarajasana) is another effective height increase exercise that stretches the spines and tones the neck and abdominal muscles. This height growth exercise also protracts and enhances muscle tone in the lower back and hips thereby increasing height.

Steps To Follow:

  • Lay on your back with your arms stretched out horizontally in front of you, parallel to your shoulders.
  • Bend your knees till they are near to your hips, then swing them until they touch the ground.
  • Turn your head to the right and look at your right palm if your left knee is on the floor.
  • Stretch your body and concentrate on your breathing.
lying down body twist

8. Jogging

jogging

Jogging is one of the best exercises to increase height you can’t miss out if you are desperate about making your legs longer. It helps you to grow your leg bones naturally and makes them stronger. Moreover, it works like magic to increase your height, especially when practising it during or just after puberty.

9. Jumping and Skipping

If exercising is a tough thing to do for you but you’re still wondering how to grow taller easily, then go for something that helps you have some fun while achieving your fitness goals. Jumping is one such thing.

The more the number of times you jump the more likely you will succeed in making your legs longer. Jumping can be done in several ways - trampoline jumping or skipping a rope. Both can help you reach your maximum height. 

‍Steps To Follow:

  • While jumping, make sure your both legs leave the surface at the same time and land on the surface at the same time.
does skipping increase height

10. Vertical Bends

If you’re searching for some easy ways of how to increase height naturally, try doing the vertical bends! This is one of the best stretches to grow taller as it makes the muscles of the calf area expand in the vertical direction and thereby improves your height.

‍Steps To Follow:

  • Stand up and position your legs slightly apart.
  • Bend down and try to touch the floor without bending your knees.

11. Calf Stretch

Stretching your calf and back muscles by doing the Calf Stretch helps strengthen your back & core muscles and increase your height. The Calf Stretch also helps improve the functioning of your entire body. This height growth exercise also helps relieve tight calves, refine them, and reduce inflammation.

‍Steps To Follow:

  • Place your hands on a wall about an arm's length away from you while standing upright.
  • Put your right foot in front of your left, heel to the ground, and bend your knee slightly.
  • Push your left leg backwards and stretch as much as possible while leaning on the wall with both arms at the wall.
  • Press your left heel into the ground and straighten your back leg while keeping your front leg bent.
  • Hold this position for at least 20 seconds before returning to the original position.
  • Finally, repeat the exercise on the other side.

12. Camel Pose

The Camel Pose is one of the most effective exercises to increase your height fast. The pose involves bending your neck backwards and stretching your abdomen and chest. The pose is highly effective in stretching the deep hip flexors, enhancing the posture and strengthening back muscles.

‍Steps To Follow:

  • Kneel on the floor and bring your tailbone towards the pub by standing on your knees.
  • Keep your back arched and your arms straight while sliding your palms over your feet.
  • Hold the position for a few seconds and gradually return to the initial pose.
camel pose

13. Swimming

Swimming is one height increase exercise that enables you to use your legs, body, and arms to the fullest and thus, develops muscle strength. Especially, if you want to escape the heat and sweat during your workout sessions, swimming is the best. Breaststroke is the most suitable swimming style to increase your height.

swimming

14. Toe Lifts

If you are searching for the best exercise to increase height, toe lifts are easy and fun. It is one of the best height increasing practices and gives better results than most other exercises.

Steps To Follow:

  • Stand on your toes with your back straight and stretch the muscles in your legs while reaching up simultaneously.
  • For extra support, you can stand against a wall and place your hands high up trying to reach towards the ceiling.
  • The exercise is easy to do and requires no props.

15. Dry Land Swimming

Have you ever wondered about swimming out of the pool? Land swimming is generally called dry land training. The motive of this best exercise to increase height is to improve the flexibility of body muscles. To make the exercise a little more difficult you can perform the same by placing a stability ball under your stomach.

Steps To Follow

  • Lay down on a flat surface and lift your legs one by one.
  • Stretch your hands out to the front and imitate your position similar to that of swimming. The posture should be the same except that you are on land and not in the water.

16. Legs Up

Raising your legs is a simple and most effective exercise for boosting your height. While performing the legs up exercise, your body will be fully extended. During the exercise, your legs go through a strenuous process of stretching, and you'll see a significant improvement in your height.

‍Steps To Follow:

  • Lie down with your face and palms down.
  • Place your palms onto the sides of your chest.
  • Raise both your legs as high as possible while keeping your feet straight together.
  • Support your back with your hands if required.
  • Repeat the same for about 10 minutes with each repetition lasting for 60 seconds.‍

17. Alternate Leg Kick

This exercise is a derivative from “Tae Kwon Do” - Korean martial art, characterised by leg kicks. Although the exercise is a defensive move, it helps to increase your height. It helps in extending your body muscles, especially the legs.

‍Steps To Follow:

  • Start by standing straight on the mat in a straight posture.
  • Stretch your body to the maximum while extending your right leg up.
  • Keep your hands close to your chest with your fists tight.
  • Start kicking the sky for about 30 seconds and repeat this process with your left leg.
alternate leg kick

18. Wake Up Stretching

Stretching exercises take your muscles outside their normal range. And, they are more effective when you perform them as soon as you wake up.  Morning stretching allows the free-flowing of the fluid in the intervertebral discs of the spinal cord. If these discs are compressed, then the space between your vertebrae shrinks which will do no good to your height growth. If the discs expand, then you grow a little bit taller.

‍Steps To Follow:

  • Extend your arms over your head. Use enough force and stretch to feel the elongation. Hold the stretch for 30 seconds, relax your body, and pull again.
  • Start with lying down straight on your back. Extend your arms and legs so as to reach the sky. Hold for 15 to 20 seconds and repeat.

19. Glutes And Hip Bridge

This exercise helps you to improve flexibility in your back. While doing the bridge, you stretch the hip flexors, which helps in elongating your lower back and the back of your thighs.

Steps To Follow:

  • Lie on your back and extend your hands down to grab your ankles.
  • Lift your knees and hips so that you make your body parallel to the floor.
  • Finish by lifting your torso from your hips so that you are stretching out your back.

20. Forward Spine Stretch

This exercise targets the back, hamstrings, and abdominals.

Steps To Follow:

  • Sit up tall with your legs straight.
  • Spread your legs a little wider than the width of your hips.
  • Sit up as tall as you can from the base of your spine.
  • Stretch your arms and reach through your heels to engage your leg muscles.
  • Pose in such a way that your back forms a C giving an illusion like scooping out your low belly.

21. Cat Camel Backstretch

If you want to grow your height, you don’t want to neglect to strengthen your back. Cat-camel backstretch is perfect for adding stiffness to your back.

‍Steps To Follow:

  • Rest on your hands and knees, and slowly arch your back so that your spine-lumbar (lower), thoracic (middle) and cervical (upper)-extend together. Do this slowly and gently.
  • Stay in the position for three to four seconds and repeat the stretch five or six times.
cat camel backstretch

22. Tree Pose

The Tree Pose (or Vriksh Asana) is like a magic potion for increasing height. This exercise helps to strengthen your core and back muscles, improve your posture and balance, and stretch your spine to increase height.

‍Steps To Follow:

  • Stand straight, fold your right leg, place it over the left thigh, and ensure the second leg bears your full body weight.
  • Raise both arms over your head without bending your elbows and join your palms together while balancing on your left foot.

23. Cycling

If you are in your teens, then it is the right age to start cycling if you are in your teens. Exercising during your teens can bring a crucial difference in your height. Teenage is the time when most people attain maximum height. Cycling is the best exercise for teens to make their legs stretch and add a few inches to their bodies.

cycling

24. Jump Squats

Jumping exercises, like jump squats, are one of the best ways to increase height. It supports the conditioning of the muscles and joints of the lower body and improves the height of the body.

‍Steps To Follow:

  • Start with a normal standing position, with your body facing forward.
  • Lower yourself into the squat by lowering your hips back and down while bending your knees.
  • Drive hard with your legs as you come up out of the squat while initiating a jump.
jump squats

25. Seated Forward Bend

Also known as Paschimotan Asana in Yoga, this exercise exerts pressure on your back thigh muscles and neck, thereby helping to increase your height. However, this pose should be avoided if you have any back pain issues or are suffering from slip disc or sciatica.

‍Steps To Follow:

  • Sit on the floor, stretch your legs, bend forward and try to hold your toes with your hands.
  • Now, keep your back straight and try to rest your head on your knees.
seated forward bend

26. Locust Pose

Whether you have a bad posture due to a sedentary lifestyle, experiencing lower back pain or simply want to increase your height, the Locust Pose is an effective back-bending height increase exercise at home you can do. This exercise stretches your back muscles, helps increase your spinal mobility and strengthens your back.

‍Steps To Follow:

  • Place your arms on your sides and your forehead on the ground while lying flat on your stomach.
  • Exhale while gently pressing your pubic bone into the floor, lengthening your lower back and pulling your navel in towards your spinal curve.
  • Lift your head, chest, arms, and knees slightly off the floor thereby broadening your chest. 
  • Maintain a hip-width distance between the feet, lift the upper body, and hold the pose for 4 to 5 breaths.
  • Lower yourself and do it again.
locust pose

27. Burpees

Burpees are undoubtedly challenging, especially if you’re new to them but with consistency, you’ll be powering up your height in no time! Although this exercise works your entire body and helps build strength & endurance; it is most effective for increasing height and shedding those extra pounds.

Steps To Follow:

  • Stand with your feet shoulder-width apart and come down into a squat position.
  • Press your palms into the floor, just inside your feet and now quickly jump your feet back into a high plank.
  • Do a pushup, jump forward towards your hands until you’re back in the squat position.
  • Now jump up promptly, extend your arms overhead and repeat.

28. Inversion Table Exercise

The philosophy of this exercise wells with increasing your height by shifting the body’s gravity. The inverted body position achieved during the exercise eases and stretches the back muscles.

‍Steps To Follow:

  • Lock your feet on the base of the inversion table.
  • Slowly raise your arms and rotate your entire body upside-down.
  • Stay in this position for 15 - 20 seconds before coming back up.

29. Surya Namaskar

Sun Salutation or Surya Namaskar is the most popular yoga exercise which consists of 12 different yoga poses. Every pose stretches your back, shoulders, and legs and helps you to increase your height.

surya namaskar

30. Side Planks

Practice side planks, and in a few days, you would get excited about the amazing-looking legs you're going to have. Side planks give a good stretch to your legs making them slimmer and grow taller.

Steps To Follow:

  • Lie down on your right with your shoulder straight below your neck. Stretch out your legs straight and place your left hand on your left hip.
  • Support your abs while raising your waist off the ground until you reach the level of your right hand.
  • Make your body diagonal to the floor and stay in the position for 30 seconds.

10 Effective Stretching Exercises To Bank On: How To Increase Height Effectively and Quickly

Once your bones have stopped growing, it is difficult to increase your height but stretching and working on your posture can help you appear taller. So, if you are looking for some of the best stretches to get taller, here are our top ten recommendations.

1. Bar Hanging

bar hanging

Hanging your body with the support of your hands does help you stretch out your muscles. Generally, people hang down at a bar. To take this exercise to increase height an extra mile, do two or three pull-ups. Don't have a pull-up bar? No problem; pull up a tree branch. Make sure your support is sturdy and can take your whole body weight. After all, you don't want to fall off the support and break your bones.‍

Steps To Follow:

  • Jump up and hang on to the bar.
  • Keep your arms and spine straight.
  • Remain in the position for 30 seconds.
  • Repeat the same at least three times daily.

2. Standing Forward Bend

If you’re wondering how to increase height fast, the Standing Forward Bend is sure to help. This pose totally opens and extends your hamstrings, relieves back tension, improves posture, and aids in the growth of your height.

Steps To Follow:

  • With your legs spread wide apart, stand straight and take your hands straight over your head.
  • Now, curve your hips forward and touch the floor with your hands and place them between your legs.
  • Return to the initial position and repeat while trying to bring your feet closer together each time.

3. Downward Facing Dog

The downward pose resembles an upside-down alphabet – V and is one of the best stretches to grow taller. This exercise helps strengthen the entire back and elongates your back muscles.

‍Steps To Follow:

  • Stand up and bend your body such that your hands are at your shoulders-width apart and your feet are at hips-width apart.
  • Push the floor away and engage the shoulders and the upper body while elongating your tailbone towards the ceiling
  • Feel a gentle stretch in the arms, shoulders, lats and spine.
downward facing dog

4. Bird Dog

The bird dog is one of the best stretches to get taller as it is a core exercise that emphasises lower back strength and balance. This exercise helps to experience a good stretch from head to thighs and promotes your height.

Steps To Follow:

  • Start this exercise to increase height with a push-up position, but with your knees on the ground.
  • Lift one leg above the floor, and extend it backwards.
  • Slowly lift your opposite hand off the floor, and extend that arm in front of you.
  • Hold onto the position for a few seconds and repeat this exercise on the other side.

5. Cobra Stretch

Did you know that the cobra snake inspires cobra stretch? The pose resembles the cobra snake when it raises its head and spreads its neck. This exercise is one of the best stretches to grow taller and is especially famous for stretching your abs.

‍Steps To Follow:

  • Lie with your face-down on the floor with your palms pressing into the floor at shoulder height.
  • Lift your head toward the ceiling while extending your arms to arch your back as much as possible.
  • Hold this position for 30 seconds, and relax.

6. Mermaid Stretch

Most people have the habit of walking with bowed shoulders, and improper postures make them look short. So, the mermaid stretch is one of the best stretches to get taller as it primarily stretches and engages your intercostal and shoulder muscles, thereby helping you in posture corrections. It can also help you walk straight and look taller.

‍Steps To Follow:

  • Sit down with your knees bent underneath on the left side
  • Hold on to your ankles with your left hand
  • Raise your right arm, extend and reach over your head
  • Feel a good stretch along the right side of your torso. Hold for 20 to 30 seconds. Repeat on the other side as well.

7. Standing Stretch

This exercise is similar to the vertical bend exercise and is often regarded as the best height increase exercise after 18. The only difference is that while standing instead of placing your legs apart, you should keep them joined. As the next step, bend and try to touch your toes. Don't forget to keep your knees straight while you perform the exercise.

8. Side Stretch

Side stretch will make the muscles grow and make them elongated as well. This height increase exercise especially stretches and strengthens the intercostal muscles. While doing a side stretch, make sure you feel the muscles pull all along your side from your lower back and up to your shoulder to succeed in boosting height growth.

‍Steps To Follow:

  • Stand straight with your feet together.
  • Clasp your hands together stretching over your head.
  • Bend your upper body to the right.
  • Hold the stretch for 20 seconds and get back to the starting position.
  • Repeat the stretch two times and switch sides to do the stretch in the opposite direction.
side stretch

9. Side Bends

Side bends are one of the best stretches to grow taller and are highly effective in sculpting the waist muscles. It strengthens the side abs wall, tightens the core, improves your posture and stimulates your height. To intensify this exercise, you can make use of dumbbells.‍

‍Steps To Follow:

  • Stand vertically with your feet flat on the floor.
  • Bend your body sideways and stretch as far as you can.
  • Hold the position for 30 seconds.
  • Repeat it with the other side of the body.

10. Pilates Roll Over

Pilates has highly adaptable motions and provides length to your upper body and extends the vertebrae in your neck. This is one of the best exercises to increase height as it affects muscles, bones as well as ligaments. Perfect for people of all ages, the rollover in pilates is even more effective than the standard version of this exercise as it stretches your spine out.

Steps To Follow:

  • Lie down on your back with your arms at your sides and your hands facing down.
  • Stretch your legs up and behind you until they touch the floor.
  • You may find it tough at first, and you may not be able to touch the ground in one try, but with perseverance, practice and consistency, you will eventually be able to touch your legs on the floor.

How To Increase Height In 1 Week: Tips To Help You Grow Taller Fast Other Than Exercises To Increase Height

We hate to break it to you but there's no shortcut to increasing your height magically within a week. However, here are some useful tips you may follow along with height growth exercises to help ignite your height growth.

  • Eat a healthy diet to get all the nutrition your body needs and boost your metabolism.
  • Another effective tip on how to grow taller is to get enough sleep along with doing a height increase exercise regularly.
  • A good night's sleep of about 7 hours is essential for your body's development, but it's also crucial to sleep in a quiet and peaceful environment.
  • Sometimes, we are not really short but our posture makes us appear shorter than we actually are. So, practice good posture and try to do some yoga stretches to help improve any postural deformities and align your spinal curvature better.
  • Also, if you are looking for easy ways on how to increase height fast, make sure you are strictly away from the consumption of alcohol and drugs.
  • Caffeine is also a factor affecting height growth in some people. So, if you consume too many caffeinated beverages, try to limit them.
  • Most importantly, if you have any underlying medical conditions, do not start doing any height increasing exercise without seeking the guidance of a medical professional or certified trainer.
how to increase height


Height growth age limit: Till what age does height increase?

Height is one of the major concerns of individuals when considering their personality and appearance. Although similar to age, height is just a number, but it impacts the appearance and confidence of the individual.


According to science, among several factors' genes play a significant role, and the genetic background determines 60 to 80 percent of height growth. India's average height growth age is around 13 to 17 years. However, according to some studies, the male height growth age limit is around 12 to 15 years. This age limit is slightly more compared to females.


The female height growth age limit is around 8-13 years. In females, height growth stops after puberty. But still, some of the females show the height growth till 14-15 years. Males, after 16 years, resemble muscular development; a significantly less ratio represents any growth in height.


This ratio varies according to certain essential factors related to the human body. In addition, the age and speed of height growth can vary among males and females. An individual's height depends on standard factors like genetics, sex, nutrition, exercise, and medical conditions.


Is it possible to increase height after 18?

There are multiple theories and assumptions for height increase after 18. All the reports mention distinct reasons for the height growth after 18. According to the dietician, a healthy lifestyle, a nutrition-rich diet, and physical activities before 18 can help maximum height growth before puberty. But height growth after 18 is still a topic of discussion with different facts and conclusions.


Most of the studies mention that height of an average individual increase till 15-17 years after 18 muscles start building. Although according to genetics and nutrition, maximum height growth occurs during a certain age limit in males and females. However, some practices like accurate posture and proper exercise can bring minute variation in your height.


But expecting major growth in your height with stretching, exercises, or some supplements is a myth. According to science, increasing height after 18 is impossible because bone and growth plates become stiff and harder after 18 due to certain hormonal changes after puberty.


The growth plates, also called epiphyseal plates, are open before puberty for the long growth of bones. It closes after the hormonal variation, and thus muscular building in the human body starts after 18.


How to increase height after 18?

The increase in height after 18 is a complex process as many scientific studies and facts deny any chance for this. Though, people usually research methods about how to increase height after 18. According to scientific facts and studies, there are some methods by which you can experience an increase in size after 18.


It might not be a significant increase, but the minimum difference of 2 -5 inches also matters. However, these methods have simple routine practices that you must follow strictly. So, let us discuss some of the miraculous facts about how to grow height after 18:


  1. Balanced Nutrition: A diet enriched with vitamins, minerals, phosphorus, zinc, and manganese help in the height growth after 18.
  2. Proper Sleep And Rest: To experience height increase after 18, sound sleep is a vital habit to include in your routine as the human body regenerates the new tissues and results in the growth in height.
  3. Accurate Posture Practice: A postured body with a neck, head, and body in a decent alignment can strengthen the spinal cord, which helps in increase in height.
  4. Healthy Breakfast: Having a nutrition-rich breakfast boosts metabolism and helps height growth.
  5. Small And Frequent Meals: To experience frequent growth in height, having 6 meals instead of 3 will help regenerate growth hormone.
  6. Regular Yoga And Exercise: Regular yoga and exercises with stretching, skipping, and hanging will help in height increase after 18.
  7. Managing Body Weight: Maintaining the ideal body weight can help increase height with proper metabolism.
  8. Stay Hydrated: Drinking a precise quantity of water flushes out the toxins from your body and aids essential and frequent growth in height.
  9. Avoid Alcohol And Tobacco Products: tobacco products and alcohol can suppress growth and development. Hence, its necessary to avoid them strictly.
  10. Practice Accurate Body Posture: Maintaining the proper body posture and alignment will leverage the height increase after 18.

How To Increase Height Naturally?

Increasing heights naturally can be the best method instead of taking some medication and supplements. Growing height naturally can be best for health and metabolism. People usually consult a dietician about how to increase height naturally


Height generally depends on the genetics and nutrition you take before 18. By,  following some natural methods, you can experience growth in your height. Let us discuss some of the natural methods to increase height naturally:

  1. Hanging exercises: Hanging on the fixed rod with complete body weight on your hands can result in rapid height growth. 
  2. Regular Yoga: Yoga practices of tadasana (mountain pose), bhujangasana (cobra pose), and trikonasana (triangle pose) is highly efficient in increasing height rapidly.
  3. Skipping: Jumps and skipping is highly efficient practice for increasing height naturally.
  4. Stretching: Stretching can help your bones to increase flexibility and thus helps in increasing height naturally. 
  5. Swimming: Swimming is the best complete body exercise which stretches the body in single move which eventually results in height growth. 
  6. Basketball: Playing basketball involves jumping which stretches the body by forcing pressure on toes which increases the height quickly. 
  7. Toe-touching workout: It is the easiest method to gain height by increasing the flexibility of the body by complete body stretching. 
  8. Cycling: Cycling helps to stretch the leg muscles and increase the flexibility which is helpful in increasing height naturally. 
  9. Adequate sleep: Getting adequate sleep rejuvenates the body and empowers the brain to release growth hormone which helps in height growth. 
  10. Nutrition-rich diet: Balanced and nutrition rich diet helps to maintain the healthy bones and proper functioning. intake to Zinc, Calcium, Vitamin D, and proteins help in proper growth of the body.

How to prevent height loss with age: 3 Effective Ways

      Height loss is a crucial aspect that needs initial attention and consideration with the growing age. It is because, with growing age, bone density and strength become weak bone loss occurs frequently. Moreover, after the age of 30, conditions like osteoporosis occur, where the bone acquires a brittle and porous structure, resulting in loss of bone mass. 


The height loss or shrinking is more frequent in women than men; they have weaker bones, and after menopause, the bone loses its mass frequently. It is because cushioned discs that support the bone flatten, and thus bone starts shrinking. Below are the effective measures to restrict or limit height loss are listed. Let us have a look:


  • Healthy and nutrition-rich diet: Balanced diet enriched with balanced elements reduces the risk of height loss with growing age. Hence it would be best if you had a diet enriched with high-quality calcium, fiber, vitamins, proteins, and minerals. All these elements are effective in reducing the risk of osteoporosis. 

With this strict abstinence from sugary drinks, packaged food is necessary. You can include seasonal fruits and vegetables to get an accurate amount of glucose and carbs. Intake of healthy fats and dairy products is recommended.

  • Regular exercise: Following this habit can eliminate the complete risk of osteoporosis and height loss. Regular exercise and physical activities maintain a healthy posture and increase your body's bone strength. Hence simple activities like running, walking, yoga, and aerobics will help you to maintain maximum bone strength and correct posture. This method also helps you to restrict muscle loss in the body.
  • Avoid alcohol and tobacco products: After 30, the calcium level starts to deteriorate in the body. Alcohol and other tobacco products decrease the calcium level in the body. In addition, it impedes natural healing in the body and arises frequent abnormalities in the body. Hence to prevent height loss, it is necessary to restrict tobacco and alcohol intake.

Height Increase Tips: 7 Tips to grow taller even after puberty

A tall and balanced height is an attractive feature for both males and females. Although a large ratio of people is unsatisfied with their height. Dieticians recommend having a balanced diet, proper nutrition, and a stable lifestyle to increase height after puberty. Below are some of the tips to increase height with natural methods:


  1. The foremost tip to increasing height is eating a healthy and nutrition-rich breakfast. Skipping breakfast is a massive disaster for health. Ultimately it also affects the height growth after puberty. Hence eating a healthy breakfast balances the metabolism and other body functions, eventually boosting height growth.
  2. Regular exercise is the major height increase tip that provides noticeable results. Regular workouts and activities can easily eliminate conditions like decompression and bone shrinking. Regular hanging and stretching can increase the height effectively.
  3. Proper sleep is highly essential, just like a nutrition-rich diet. Sound sleep in a noise-free environment rejuvenates the body and regenerates the new cells in the body with growth hormones. It increases the height quickly.
  4. Yoga is the most recommended height growth tip that results efficiently. Many yogasanas are particularly suggested for height growth. Bhujangasana, Trikonasana, Tadasana, Vrikshasansa, Uttarasana are some beneficial yoga poses for height growth.
  5. An effective height increase tip among all these suggestions is the abstinence of tobacco products, caffeine, and alcohol. All these elements decrease the calcium level of the body, eventually resulting in bone loss and osteoporosis. It also restricts the body's natural development as t disturbs the calcium, mineral, and other essential level of the body.
  6. Maintaining the proper body posture without any bend or reclining in the spinal cord is also one of the effective tips to increase height. It accurately maintains the bones' position and increases height in the right alignment.
  7. Moving forward, get a regular bone density examination for the older age. The test can determine any abnormality or bone deterioration, which can be handled with proper medication and supplements.  

A Quick Glance at the 10 Best Height Increase Exercises

There are plenty of height increase exercises that the dietician recommends. All the exercises are quite simple yet highly effective in providing a remarkable development in height. We are listing some effective and beneficial exercises that help increase height and strengthen the bones. Let us have a look:

Sr.No Exercise Name How It Helps
1 Forward bend Stretches the body from calves and erects the spinal posture
2 Bar hanging It stretches the upper body muscles
3 Cobra stretch Empowers the spinal strength and stretches the bone through waist
4 Wall stretch Stretches the leg bones and regulates the blood circulation
5 Dry land swimming Helps in stretching the lower back and thigh muscles
6 Pelvic lift Stretches complete body in single pose
7 Forward spine stretch It stretches the leg muscles and extends the spine for forwarding movement
8 Pilates roll over Stretches the body opposite to its direction
9 Low lunge arch Thigh muscles and spine are stretched
10 Side stretch Waist muscles stretch with an aligned spinal position

Height Increase Exercise: The Bottom Line

If you ask - how to increase height by exercise, the answer is simple! Increasing your spine flexibility, building up strength in your spinal muscles, and stretching your leg muscles altogether maintain your optimal posture and effortlessly improve your height.


However, if you are looking for overnight miracles in the form of an exercise to increase height, that’s not how it works. You have to keep practising these exercises for at least a few months to see the results and of course, take plenty of nutrition in your diet. All the best!


So, these were our most recommended height increasing exercises. Do you have any favourites? We would love to hear from you if you have any more suggestions, stories to share or doubts. Which of these exercises to increase height are your favourite and you’re looking forward to doing first?


Frequently Asked Questions About How To Grow Taller

If you are still searching for the best exercise to increase height or have questions about how to grow taller, here are our answers to some of the most commonly asked questions about the same.

1. Does skipping increase height?

Yes. Skipping is a really good height increase exercise at home for children but for adults, it can only help add a few inches. Skipping helps by stretching the muscles and ligaments in your back and lengthening the tailbone.

2. Does cycling increase height?

Although cycling does not help adults, it is one of the best exercises to increase height for teenagers as it stretches the legs and helps add a few inches to their bodies.

3. Does height increase after 18?

For most people, it is difficult to increase their height after 18 years of age and their genetic makeup plays a significant role in that. However, if your body's growth plates are still growing, you may grow taller by doing height increase exercises after 18 consistently.

4. Which exercise increases height?

Here are some of the best exercises and stretches to get taller:

  • Pelvic Shift
  • Single-Leg Hopping
  • Child Pose
  • Tadasana Mountain Pose
  • Low Lunge Arch
  • Jogging
  • Jumping and Skipping
  • Camel Pose
  • Swimming
  • Forward Spine Stretch

5. How to increase height for girls?

If you want to increase height for girls, here are the best exercises to do:

  • Bar Hanging
  • Cobra Stretch
  • Mermaid Stretch
  • Standing Stretch
  • Side Stretch
  • Surya Namaskara
  • Side Planks
  • Standing Forward Bend
  • Downward Facing Dog
  • Bird Dog
  • Side Bends
  • Pilates Roll Over

6. Does running increase height?

Although running does not directly impact height, it helps boost overall health and metabolism thereby increasing height.

7. Can jumping make you taller?

If you're wondering if jumping makes you taller or not, it does - but with the help of other important stretches to increase height as well as a good diet. Jumping is particularly good for increasing height in puberty as the body is more likely to grow at this time. However, if you are an adult, jumping will help remove decompressions on your vertebrae and make you grow taller based on your genetic factors, lifestyle, etc.

8. Does hanging increase height?

Yes, hanging is an effective exercise to increase height as it stretches the upper body muscles and helps the body balance its weight through the hands.

9. Can stretching increase height?

Absolutely, stretching is a highly recommended movement to increase height. Stretching extends the bones and muscles, which results in height growth. It also increases flexibility in the body.

10. Why my height is not increasing?

Usually, after the age of 18 increase in height is stopped. Meanwhile, before that, many factors like lack of nutrition, genetic reasons, and due to some medical conditions, heights do not increase accurately.

11. Does the gym increase height?

Some exercises like hanging, skipping, and stretching in the gym can help you increase height. In addition, Pilates can also help to increase your height effectively.

12. Does walking on toes increase height?

It is considered the simplest and most efficient exercise to increase height. Walking on the toes stretches the leg and thigh muscles upwards by balancing the body weight on the toes. It effectively increases the height and provides quick results.


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