If you thought that increasing your height in mid and late teens is impossible, think again. People who have been planning to grow taller often turn to methods such as better nutrition, supplements or even go for special medicines. But there is one more simple and effective way to boost your height and that is performing height growth exercises.
Performing exercise regularly can help not only in making you healthier but taller too. You just need to know what is the best exercise to increase height. And for that, we have prepared this special list of 10 most effective and easy exercises you can try even when you do workout at home. So, wait no more, and let’s get started.
What are the 10 exercises to increase height?
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.
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.
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.
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!
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