What are the 10 exercises to increase height? How To Grow Taller |The Factors That Affect 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 

The Factors That Affect Height

your height. ‍ Here's how to increase height with some best stretches to get taller. 

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.

What are the 10 exercises to increase height?

1. Hanging 

Probably the best and most straightforward exercise for increasing height, hanging can be done by just grabbing a hanging bar and letting your body hang. This is also a great exercise to increase stamina and activate your upper body muscles. Hanging exercises also target your spinal muscles to promote growth and height. 

If you are planning to try this height growth exercise, start with hanging for 30 seconds at least 2-3 times a day. Gradually increase the duration and sets. 

2. Skipping 

If you want to combine games and exercises together, skipping is your perfect height increase exercise at home. When you jump a rope, it strengthens your legs and also makes them longer; that ultimately helps in increasing your height. 

This is also a great exercise that you can teach your kids and see them grow a few inches longer. Skipping also helps in increasing bone mass and boosting your cardiovascular health. 

3. Jump Squats

When you are looking for exercise that can increase height, it is suggested that go for the ones that have some kind of jumping included. This is because jumping tends to stretch your legs and make them stronger which ultimately increases the height. 

Now coming back to the exercise to increase height, you can try jump squats. This exercise conditions and strengthens your lower body muscles to boost height. It is quite similar to the classic squats. All you need to add is a jump as you go up and then sit into a squat position. 

4. Swimming 

Another exercise that can instantly bring excitement to your workout to gain height is swimming. You would have heard people sending their kids to swimming classes to boost their height. Well, that was not just because childhood is the best time for exercise to increase height but also for the fact that swimming helps in stretching your whole body to the fullest while developing muscle strength. This also helps in increasing height. 

What more? If you are trying an upper body workout in summer, swimming is the best. It won’t just rejuvenate your body but also make you taller. Try breaststroke to get taller faster.

5. Dry Land Swim

What to do when you can’t swim or have a fear of water? In that case, try an alternative of swimming – dry land swimming. It basically refers to an exercise where you have to move your legs and hands alternatively just the way one does while swimming. The only difference is that you perform it on the floor and not water. The stretching of muscles is what makes it one of the best exercises to increase height. 

So if you do not have access to the swimming pool or don’t know how to swim, this is your best exercise for increasing height.  

6. Forward Spine Stretch

Let’s do a sitting exercise that can increase height. To do forward spine stretch you need to just sit straight and spread your legs in front of you. Extend them as far as possible while keeping them together. You can also keep a shoulder-wide distance. Inhale, stretch your arms and try to touch the toes with fingers. 

Perform 3-4 sets with 10-15 seconds hold for this height increase exercise at home. This exercise to increase height stretches your spine and that’s how it helps in improving height.

7. Straight Leg-up Exercise

If you want to do some exercise to increase height while lying down, Leg ups should definitely be in your list. They are simple and very easy to perform. Just lie down on your back and lift your legs up together. Keep going upwards till they are in the air. Hold for a while and lower them down but don’t touch the ground. Keep the legs a few inches above the ground and then repeat. 

Do at least 7-8 repetitions a day of this exercise to increase height. 

8. Alternate Leg Kick

A derivative of Korean martial art – “Tae Kwon Do”, alternate leg kick is a defensive move wherein you one leg to your chest while standing straight and then straighten it. It is like a motion in cycling and you are not supposed to rest your feet on the ground in between. In short, it is a rigorous exercise to increase height. This exercise also focuses on your thighs and helps in maintaining equivalent body-mass growth.

9. Cycling 

Tired of practicing height increase exercise at home and don’t even want to go to the gym? Turn to cycle. This is an excellent cardiovascular exercise to increase height by expanding your leg muscles. Cycling also burns calories at a faster rate. This means that you don’t just get a taller body but also a slim figure! Now isn’t that a win-win situation? 

10. Pelvic Shift

This is the must-try exercise to increase height. In a pelvic shift, your body looks like the bridge pose. You have to lie in a straight position and bend your knees. Your feet shoulder be at least shoulder-width apart. Now, put pressure on the foot and raise the hips. Your back should be straight and look like a bridge. Breathe in slowly bring back your hips at the base. Repeat. 

If you want to do some exercise to increase height and also get curvy hip, this is a great option. The pelvic shift also helps in stretching back after hours of sitting. 

The Bottom Line

Honestly, there is no best time for exercise to increase height than now. So stop thinking that your height will not increase now that you are in your late teens. Make a workout to gain height with all these exercises and start a fitness routine. You can also talk to your fitness trainer to suggest you a few tips to do the exercise to increase height properly. All the best!


No comments

If you have any dout please let us know

Powered by Blogger.