Exercises

Top 25 Exercises To Increase Height

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We all like to have a lean body. There are many factors which contribute to this. Apart from a healthy diet and a healthy lifestyle, some physical activity can play a major role in building the bones, stretching the spinal column and finally increase height. You can try doing some outdoor sports or other physical activities like swimming or rope skips that are easy to do and easy to repeat. These help strengthen the muscles making the spine flexible and also building the bones in length. It is however, important to remember that having a good diet along with this is important or this will only result in damage.

Exercises to Increase Height

You can also join a yoga session or take advice of a physical trainer. It is however a fact that we reach the maximum growth by the age of 21 to 25. It is difficult to increase the length of limbs after this age. However, if you repeat these following exercises then you may benefit by gaining a small amount of height length. If you have any form of weakness, dizziness, problems of migraine or other illness or weakness, it is better to consult and take advice of a doctor before trying these. Also it is important to remember that if you repeat these and do these regularly you can only then see some improvement.

Best Height Increasing Exercises:

There are numerous exercises that will increase your height. But there ones are the best as they focus and put pressure on the muscles like no other exercise out there. Thus, they can be said to be the top 25 best exercises out there for increasing height. Below are 25 exercises that you can perform to add extra inches to your height:

1) Pelvic Lift:

Pelvic Lift

This is one of the best exercises to increase height. This is an extremely easy thing to do.

  • You can do this by lying on the floor with your hands by your side like you normally would.
  • Now place the palms facing downwards and then place your feet facing downwards too.
  • Now you should bring your feet as close to the buttocks as you can.
  • Then you should try lifting the pelvic area and your weight should be on your neck portion or rather the shoulder portion.
  • Then you lift and hold this for about 20 seconds and then come down to the lying relaxing position.

The lift is actually one of the most popular and successful exercises, you increasing height and it works for women, especially. This particular stretching exercise also makes the buttocks firm and relaxes the body and it has been proved to be effective in relaxing the mind as well. If you’re planning to work on an exercise that will increase height, then this can be said to be one of the best ones out there. Pelvic lift can thus be said as one of the best exercise to increase height.

2) Skip Ropes:

Rope Skiping

This is an easy to do exercise to increase height and probably many of you have done this. This is also done in the physical activity games of schools and colleges. You can try by buying some skip ropes which are easily available in sports departmental stores. You can then try jumping on these ropes about 30 times each day either on both the legs. You can increase the count to as much is possible according to your comfort ability. Skipping allows one to put constant stress on the back stretching muscles and lengthening them and this allows one to boost their height. A good form of doing the skipping is to keep the back straight and keep a standard pace. People often do some tricks with this particular exercise to make it a little more fun. The exercise also allows one to burn calories and reduce weight effectively.

3) Hanging From A Bar:

Hanging from a bar

This is a well known form of stretching the spinal column. This also stretches the limbs. You may not be able to hold on to a bar for a long amount of time when you just begin doing this. You may also face strains or sprains on the hands. However, if you continue doing this over a few days then you will be able to hang on it for longer. You do not need to swing. You can simply hang and this lengthens the bones. It has been proven that, people who perform this particular hanging activity can effectively stretch their back muscles and also gain some wrist strength as well. In short, this particular exercise can be claimed to be one of the best height increasing exercises.

4) Land Swimming:

  • Lay on a flat surface and the lift your back legs up one by one.
  • Keep your hands in the front stretched out. Think of as if you are swimming.
  • The movements should be the same except that you are on land and not in the water.

This movement is quite popular in the European countries. There, people often perform and allow and motivate them to perform it as well, since it has proved to be effective in increasing height. If you’re looking for the ideal exercise for increasing height, then this might be the perfect one for you.

5) Normal Swimming:

Swimming for weight loss

Normal swimming in the water can help you increase the length of your limbs. Swimming allows one to stretch the back muscles quite successfully and puts some pressure on the frontal portion of the upper body as well. Swimming has many good outcomes and one of them is increasing height. If a person is dedicated to their physique growth and want to increase their height, then one of the best exercises for them will be swimming. One can perform swimming twice day for effective growth in height.

6) Cobra Stretch:

streching cobra pose

This is a well exercise for increasing your height. This makes the spinal column flexible so it can expand and grow. This is very easy to do. It is one of the height increase exercises.

  • Lie on the floor face down and your palms besides you facing down towards the floor.
  • You can then lift and arch the back and hold the position for about 20 seconds count.
  • Then relax and move this body portion back to normal position.
  • Repeat this again for at least 5 to 10 more times.
  • You can start on slow and then increase the holding time and also the repeating times.
  • The cobra stretch is a quite popular yoga exercise as well. Women do it quite often also to reduce the bell fat and achieve peace in their mind.

7) Improved Cobra Stretch:

Improved Cobra Stretch- to increase height

This is an improved version of the cobra stretch exercise for increasing height. This is easy to follow.

  • Start in a position like that of cobra stretch where your arms are perpendicular to the floor.
  • Next you can bend the hips and bring them upwards to form the shape of an upside down “V”.
  • Now hold the position for about 30 seconds and the come back to original cobra position.
  • You can again hold your body in this position for 10 more seconds before you come back to initial relaxing position where you were lying face down on floor.
  • If someone love their physique and are concerned about their physical appeal, then this particular exercise is literally one the best things there is that will allow you to increase your height.

8) Hopping Exercise:

This is similar to skip ropes except for the fact that you will not be using any form of props in this. You will only jump on any a leg and your hands should point upwards. Then you can hop like this for 8 times for starters and then do the same with other leg. This can be done anywhere and at anytime. So if you are out playing on the field, then you can take 10 minutes out and do this. This exercise puts quite some amount of stress on the body and the back is pressurized as well. It can be said to be one of the finest tricks for increasing height and is thus an easy way to extend the back muscles.

There are some workout routines which stress on the height issues but at the same time they tend to cause some serious injuries on the other portions of the body. But not this one. Hopping exercise is a fun exercise is one of the best exercises for increasing height. Almost every person and teenager can increase their height by doing the bunny hops.

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9) Pilates Roll:

pilates exercise to increase height

This is an excellent form of stretch exercise to increase height.

  • You can do this easily by lying on the floor with your palms pointing downwards as you lie on your back.
  • Next you can put the two legs together so they stay in same position and the lift them.
  • When they are lifted well, you should try bending them backwards.

This will be very difficult at first, and you can ask for help. However, this will get easier as you do regular stretch. This is a form of arching and you can lengthen the spine slowly with this. Pilates are good for the height and at the same time they are one of the best exercises for increase height for making the belly firm and making the abdominal muscles more appropriate. Thus this particular exercise can be claimed to be one of those exercises that allow you to stay extremely fit and promotes height increase.

10) Spine Forward Stretch:

This is a well known thing and probably many of you have tried doing this. The only problem with this is that where it gets comparatively easier doing this every day, you will face difficulty and contraction of muscles if you stop doing this. So we suggest you do this every day for about 10 minutes.

  • Sit with your legs in front.
  • The legs should be about a shoulder length separated and then extend your arms like you normally would in order to touch the toes of your feet.
  • This gives immense tension at the spinal column. When you achieve touching them after trying for a few days, you should hold it for a count of 10 and increase to 30 seconds each time you touch it. Repeat touching 5 times or 8 times. This is one of the best and perfect exercises for increase height naturally.

11) Standing Stretch:

Standing Stretch Exercises To Increase Height

This is similar to forward stretch exercise to increase height. The only difference if you will be standing and your legs instead of being apart should be joined and you will be trying to touch your toes. Do for the same number of times and for same repetitions as the above exercise. Remember to not bend your knees. The standing stretch does have some serious effect on the height. Good for you, it increase the height of the body and makes you taller within the least amount of time. It is pretty easy and almost anyone can do it.

12) Folded Hands Bend:

This is similar to the above except for that, in this, your hands should be folded at the back of your neck. The rest of the process is similar. Be careful that here you will not be getting support of your hands to touch feet. Hence if you face dizziness or you have any problems of migraine then do not do exercises which needs head to face downwards.

13) Spot Jumping:

Spot jumping is ideal height increasing exercise.

  • Stand with your legs close to each other and seeing that they are not bent.
  • Now keep hands facing towards the ceiling and lift your body on your ties.
  • Now jump for 10 times or 5 times for a start.
  • Come back to original position and do again. Repeat for 5 times.

See More: How to Increase Height

14) Head Stretch:

Here you should take the help of a friend. You may lose your balance and fall and hurt your neck badly. In order to take precaution, do this over a soft mattress or with cushions at your back. Make sure you have some supervision when you are doing this. Stand properly with your legs placed normally. Now with your hands behind your neck, slowly stretch and bend the head upwards and slightly backwards. Be very careful when you are trying to bend it backwards. At this position if your legs are slightly apart then you will have better balance however, precaution is highly recommended. Remember, this is not an arch exercise. So bend only slightly. Hold position for 10 seconds and come back to original position. Repeat another 5 times. This is a very easy height increase exercise.

15) The Cat Stretch:

The Cat Stretch

The cat stretch is one of the most effective exercises to increase height which is simple to do works better than other exercises.

  • Place the hands along with your knees on floor.
  • Your arms should be locked out.
  • You need to inhale as your spinal column will flex down and then when you exhale, the spinal column should be brought up in an arch. Your head should be down at this point.
  • Your lower area or the pelvic area should be with the floor and your shoulders should be very straight.
  • Your elbows should be straight too.
  • You can better do this difficult position by consulting a yoga instructor.

16) Sprints:

This as we all know is a form of running. The more you do this on open ground, there is a large possibility that you will be able to keep your muscles flexible, relaxed which is necessary to add extra inches to your bones. Sprints are also taken top position in the list of best height increasing exercises.

17) Wall Extension:

This is easy to do and requires no props. You need to stand on your tip toes being against the wall and then place hands high up trying to reach towards the ceiling. It is one of the little hard height increase exercises but can give better results.

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18) Ankle Weight:

Start by sitting on a high chair and ankle tied to an ankle weight fastener. Now you will be slowly expanding the lower body by lifting small amounts of weights. You can slowly increase the weights but not over-do this. Similarly you can do this for 5 to 10 times.

19) Legs Up:

This is easy to do. Start by lying face up on floor. Now lift your legs which are separated from each other slowly as much as you can. Hold for 10 seconds and relax. Repeat for 5 times. This is very simplest exercises to increase height.

20) Joined Legs Up:

Same as previous legs exercise but the legs should stay joined to each other. Also the legs should not bend in either case.

21) Downhill Bend:

Place hands behind you and bend at your lower abdomen as far as possible. This is not recommended if you face dizziness.

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22) Table:

Sit on a mat and keep your torso straight. Your hands should be besides you. Your legs should also be stretched outwards and kept straight. Now you should tuck the chin at your chest position. Try the head to go as much as possible. Raise the body slowly and your knees will bend and your arms remaining straight at this point. The torso and upper legs will stay at a perpendicular angle to floor. Hold position for 20 seconds and relax. This is difficult at first but proper guidance can help you.

23) Alternate Kick:

This is similar to land swim. Lie on firm surface. Place hands stretched outwards, palms facing downwards. Legs should be straight at the back. Now lift slowly right arm and the left leg. Lift till you are comfortable and keep the position. Hold for 5 seconds or 10 seconds and release. Do same with other leg. This is one of the outer most effective exercises to increase height.

24) Side Stretch:

Side stretch

This is an easy to do thing. Stand on your legs which should be small length apart. Your right hand should be upwards and the left hand resting on your side. Bend left side-wards till you are comfortable and the come back to initial position. Do the same with left hand keeping your right hand resting at side. Here you bend towards the right side-wards. This helps to make your muscles flexible at sides.

25) Bridge:

Bridge stretch

  • Lie on the floor and then bring your legs bent and towards your buttocks.
  • Now hold the ankles with your both hands and then try lifting your pelvic area.
  • Lift till you are comfortable.
  • Be careful not to hurt your neck.
  • Hold position for 10 seconds and then relax.
  • This is another simple increase height exercise.

This particular article has provided you with the top 25 exercises for increasing height along with proper description regarding most of them. These exercises are all effective and has proved to be successful for most people who have performed it. You won’t be the odd one out. Your height will also increase after performing these exercises.