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10 exercises to increase height for all ages (5-10cm taller)

In a world where height often seems like a measure of confidence and self-assurance, the quest to reach one’s maximum potential is a journey many embark on. While genetics often dictate our stature, the desire to stand a little taller is universal. But fear not, as there’s hope beyond mere genetics. In this article, we delve into a realm where individuals can take charge, exploring ten effective exercises designed to boost height. These exercises, carefully crafted to target muscle groups and nurture spinal flexibility, offer a pathway towards unlocking one’s vertical potential, all within the comfort of home. So, let’s stretch our way towards new heights and embrace the journey to a taller self.

  1. Crossbar Exercises

The crossbar exercise is suitable for both men and women and focuses on stretching the muscles and lengthening the spine. To perform this exercise:

  • Find a sturdy horizontal bar that can support your body weight.
  • Place your hands on the bar, palms facing forward, and use your arms to lift yourself up.
  • Maintain a straight spine while hanging, holding this position as long as possible.
  • When your arms become fatigued, slowly lower your body while maintaining even breathing.
  • Repeat this exercise as many times as you can during the day.

Performing the crossbar exercise 2-3 times daily can help you increase your height quickly.

  1. Pelvic Height Increase Exercises

Sitting for extended periods can have a negative impact on height, as it can lead to spine misalignment and muscle imbalances. The pelvic shift exercise is excellent for counteracting the effects of prolonged sitting. Here’s how to do it:

  • Lie on a mat with your arms extended at your sides, palms facing down.
  • Bend your knees and bring your feet closer to your buttocks.
  • Lift your pelvis off the ground, squeezing your glutes and relying on your legs and shoulders for support.
  • Hold the position for at least 30 seconds and repeat.
  1. Crescent Moon Exercise

The crescent moon exercise is effective at stretching the upper body, including the back, legs, and shoulder blades. It contributes to height increase by promoting flexibility. To perform this exercise:

  • Begin in a push-up position.
  • Raise your hips upward.
  • Step your right foot between your hands and align your right ankle with your right knee.
  • Lower your left knee to the ground, with your toes pointing backward.
  • Lower both feet to the ground while lifting your torso and extending your arms overhead.
  • Clasp your hands with your index finger and thumb facing outward.
  • Bend your back, looking up and arching your chest.
  • Hold for 5-7 deep breaths on each side.
  1. Yoga Cobra Pose

The cobra pose is a yoga exercise that stretches the vertebrae, enhances back muscle flexibility, reduces anxiety, stimulates height growth, and helps reduce belly fat. It also contributes to preventing bone and joint issues like lumbar spine degeneration or disc herniation. To practice the cobra pose:

  • Lie face down on the floor, extending your legs and feet.
  • Place your hands on the ground and lift your upper body like a cobra.
  • Hold the position and breathe evenly for about 2 minutes.
  • Repeat this movement five times daily for optimal results.
  1. Stretching Exercises

Stretching exercises effectively target the leg muscles, promoting height increase. To perform this exercise:

  • Sit on the floor with your legs straight.
  • Raise your arms overhead and take a deep breath.
  • Slowly bend forward, aiming to touch your toes.
  • Hold the position for about 15 seconds, allowing your muscles to relax.
  • Return to the starting position, maintaining even breathing.
  • Repeat this movement 5-7 times daily to improve height.
  1. Pilates Roll Exercise

The Pilates roll exercise is particularly beneficial for girls as it stretches each vertebra, lengthens leg muscles, enhances flexibility, and contributes to height growth. Here’s how to do it:

  • Lie on your back on the floor with your arms extended straight out to the sides.
  • Place both palms face down on the ground.
  • Bring your legs together and point them straight up.
  • Slowly roll backward, reaching your toes to the ground.
  • Hold the pose for about 15-30 seconds.
  • Return to the original position and repeat 3-5 times.
  1. Intercostal Muscle Exercises

Intercostal muscle exercises focus on stretching and strengthening these muscles, particularly those along the sides from the lower back to the shoulders. This exercise promotes successful height growth. To perform it:

  • Stand up straight with your feet shoulder-width apart.
  • Clasp your hands together and extend them overhead.
  • Bend your upper body to the right, feeling the stretch along your side.
  • Hold the pose for 20 seconds, then return to the starting position.
  • Repeat the movement twice, then switch sides.
  • Perform a stretch in the opposite direction.
  1. Swimming Height Exercise on Land

This exercise targets the lower back, stretching pelvic muscles and vertebrae. It can be applied at different ages, including during puberty or adolescence. Here’s how to do it:

  • Lie face down on the floor, keeping your body straight.
  • Extend your arms forward with your palms facing down.
  • Lift your left leg and right arm as high as you can, holding for 5 seconds.
  • Repeat the same movement with your right leg and left arm.
  • Alternate between legs and arms for a balanced workout.
  1. Leg Lifting Exercises

Leg raises are simple yet highly effective for increasing height. During this exercise, your body is fully extended, providing a thorough leg stretch. To perform leg lifts:

  • Lie face down with your palms down and hands placed on either side of your chest.
  • Raise both legs as high as possible, keeping them straight.
  • Use your hands to support your back if necessary.
  • Repeat this exercise for about 10 minutes, with each repetition lasting 60 seconds.
  1. Kicking Legs Exercise

This exercise originates from Tae Kwon Do, a Korean martial art known for its leg kicks. While it is a defensive move, it also stretches the upper body muscles, particularly the legs, and can contribute to height increase. To perform the kicking legs exercise:

  • Stand upright on a mat.
  • Stretch your body to the maximum while extending your right leg upward.
  • Keep your hands close to your chest, clasping them tightly.
  • Kick the air with your right leg for about 30 seconds.
  • Repeat the process with your left leg.

Things to Note for Effective Height Increase

While height-increasing exercises can be highly beneficial, there are some essential factors to consider to maximize their effectiveness:

  1. Height-Increasing Diet: Proper nutrition is crucial for supporting bone development and the secretion of growth hormones. Include height-boosting foods such as milk, beans, eggs, green vegetables, and nuts in your diet.
  2. Healthy Lifestyle: Habits like staying up late, consuming stimulants, and indulging in greasy or sugary foods can hinder height growth. Aim for a healthy lifestyle by prioritizing adequate sleep, avoiding stimulants, limiting snacks, and maintaining good posture.
  3. Functional Height-Increasing Supplements: Some individuals may choose to use height-increasing supplements to enhance the effects of exercise. These supplements typically fall into two categories:a. Calcium Supplements: These help supplement calcium deficiency in the diet, which can lead to short stature. They often contain additional vitamins and minerals like Vitamin D3 to improve calcium absorption.

    b. Amino Acid Supplements: These aid in stimulating the brain to secrete growth hormone.

Choosing the right supplement depends on individual needs and age, so consult with a healthcare professional for guidance.


Increasing height through exercise is a practical and achievable goal that can be pursued from the comfort of your home. Incorporating these 10 effective exercises into your daily routine can help you improve your posture, flexibility, and overall height. Remember to pair these exercises with a balanced diet and a healthy lifestyle to maximize their effectiveness. While genetics play a significant role in determining your ultimate height, these exercises can help you reach your full potential.

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