Are you tired of feeling like you're stuck at the same height? Are you wondering if there's anything you can do to add a few inches to your stature? Well, you're in luck! In this article, we'll explore everything you need to know about increasing your height naturally.

Understanding Height

Height is influenced by a combination of factors including genetics, nutrition, hormones, and environment. While genetics play a significant role in determining your ultimate height potential, there are still ways to maximize your height through proper nutrition, exercise, and lifestyle habits.

The Importance of Exercise

Exercise is one of the most effective ways to stimulate growth and increase height. By engaging in specific exercises that target the muscles, bones, and spine, you can create the optimal conditions for growth. Additionally, regular physical activity promotes overall health and well-being, which is essential for achieving your height goals.

Consistency is Key

Consistency is crucial when it comes to increasing height. While you may not see results overnight, sticking to a regular exercise routine and maintaining healthy habits will gradually lead to progress. Remember, patience and perseverance are key virtues on this journey.

The Role of Nutrition

In addition to exercise, proper nutrition is essential for supporting growth and development. A diet rich in essential nutrients such as protein, calcium, vitamins, and minerals provides the building blocks necessary for bone and muscle growth. Be sure to include a variety of nutrient-dense foods in your diet to fuel your body and support your height goals.

Getting Plenty of Sleep

Sleep plays a vital role in the growth process, as the body releases growth hormones during deep sleep cycles. Aim for 7-9 hours of quality sleep each night to ensure optimal hormone production and support growth and repair processes.

Avoiding Negative Influences

Certain lifestyle factors can hinder growth and development. These include poor posture, excessive sitting, smoking, and inadequate nutrition. By eliminating these negative influences and adopting healthy habits, you can create a more conducive environment for growth.

The Power of Stretching

Stretching exercises are particularly effective for increasing height as they target the muscles, tendons, and ligaments surrounding the spine and limbs. Incorporating stretching into your daily routine can help improve posture, flexibility, and overall height potential


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

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

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
Pelvic Shift

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
Single Leg Hopping

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's 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.‍
Puppy Pose

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.
Tadasana Mountain Pose

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.
Low Lunge Arch

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 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.

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.
Vertical Bends

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
Calf Stretch

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.


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.
Toe Lifts

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.
Dry Land Swimming

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.‍
Legs up

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.
Glutes and Hips Bridge

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.
Forward Spine Stretch

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.
Tree Pose

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.


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  Exercises

The philosophy of this exercise goes well 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.
Inversion exercise

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.
Side Planks


In conclusion, increasing height naturally is possible with the right combination of exercise, nutrition, and lifestyle habits. While genetics play a significant role in determining height, there are still many factors within our control that can influence growth and development.

By incorporating a variety of exercises targeting the muscles, bones, and spine, you can create the optimal conditions for growth and maximize your height potential. Consistency is key, so stick to a regular exercise routine and maintain healthy habits to see results over time.

Remember, increasing height is a gradual process that requires patience and dedication. So, start implementing these tips and exercises into your daily routine and watch as you grow taller naturally.

Related tags :