Who wouldn’t want to be tall and beautiful? Well, we all want to!

Height plays an important role in enhancing the persona of an individual. No doubt, people are always desperate to increase their height in any way possible. Nowadays, a number of medicines and acupressure treatments are available which claim height gain. But, these are quite expensive and have associated side effects. Moreover, there is no 100% guarantee of success for these methods.

Thus, the best possible way to increase height is naturally combining an exercise routine with the right diet. Proper exercise helps in toning and strengthening your muscles, releasing the growth hormones which are responsible for height gain. Proper diet keeps these hormones fresh and active and helps in rebuilding themselves.

Exercises To Gain Height:

Though it is a well-known fact that the vertical body height is determined by genetic factors, it can be even influenced to an extent by physical factors like diet and exercise. Mostly, growth stops after the onset of puberty when the growth plates in the long bones in our body get fused. However, growth still continues for some people even at the age of 22-25 and so, it is possible to add a few inches to your height even after this stage by resorting to exercise to increase height.

These exercises should be adopted and practiced regularly 2-3 times a week for best results. Over exercising should be avoided as it can cause injury and will hamper the recovering capacity of the body.

1. Bar Hanging:

hanging

Image: shutterstock

Gravity adversely affects your height by compressing your spines and joints, which squeezes and thins the cartilage, giving you a shorter appearance. Hanging on a vertical bar is a simple way to combat this problem. Hanging makes the lower torso’s weight stretch the spine and decreases the pull on the vertebras. This results in increasing the height by 1 to 2 inches, but not instantly.

A horizontal bar for this should be placed at such a height that it allows the body to extend with room to move. If your body cannot fully extend, then bend your knees slightly in order to hang freely. Ensure that while grasping the bar, your palms are facing outwards. While hanging keep your arms, shoulders and hips as relaxed as possible, so that the gravity effectively pulls the body further. For additional benefits, you can try wearing ankle weights. This process should last for 20 seconds with a gap in between and should be repeated at least 3 times. This can most certainly be considered a good choice among the height increasing exercises.

2. Dry Land Swim:

Dry Land Swim

This exercise is also known as “alternate kick” and it basically focuses on your lower back.

Start off by laying down flat on your stomach. Your body should be fully extended. Place your arms straight in front of you with your palms facing down towards the floor. Then raise your left arm higher than your right arm. Keeping your legs straight, lift your right leg as far off the ground as you can into the air. Remain in this position for at least 4 seconds and then repeat the procedure with your other leg and other hand. You should aim to hold the position for 20 seconds. Adding wrist and ankle weights will be more beneficial as it will tone your lower back muscles and increase your resistance.

[ Read: Vestibular Adaptation Exercises ]

3. Pelvic Shift:

Pelvic Shift

Being extremely simple, this exercise helps in stretching your body up and down from the spine and also your hips.

You can start off by lying on your back. Place your shoulders and arms firmly on the floor. Now bend your knees and draw your feet as close to your buttocks as you can. Arch your back to thrust your pelvis upwards. This position should be held for 20 to 30 seconds. This exercise enables you to stretch more giving flexibility to your front hips.

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  • http://www.facebook.com/priya.nandini.969 Priya

    I wil try some of these exercises thanks saba

  • Sandana

    Useful article saba thanks for sharing with us

    • https://plus.google.com/100422272999089484016 Sheenah Trainer

      nice tips..thanks to share

  • Tarani

    Your article is very good saba

  • vedasri

    nice information thanks for sharing

  • Aneesha

    Very useful article for girls saba i will share it with my friends thanks for the tips

  • saba naaz

    Definitely you should…and let me know the results.

  • shruti

    Can it be helpful to increase 3-4 inches hight in 2 months..??? pls guide me…

  • Amit

    M currently 5ft 11 inches tall. I want to have 1 more inch. How can I do that?

    • blahbla

      you re 511 …what is your problem?????

  • pintoo

    m currently 5 ft 6 i want to increase my height to 5ft 8 ,…i am 24 yr , how can i do that /// please tel mee

  • jeya

    how i can download this slide show

  • kashir

    m currently 5ft 5 inches nd want to increase my height to atleast 5ft 8..i am 24 year.how can i do it naturally..kindly help me…:(:(:(:(:(

  • rufus vankpanah

    i am 5ft 4in and i want to increase my height to 6ft, is ti possible? pls help cuz i hate being short….nov is making me 21

    • anon

      Go for Limb lengthening Surgery! That’s the only way to gain 6 inches. It’s painful, long 3-4 months, costly process

    • blahbla

      no way

  • kumar

    i am kumar my height 5.4 but my girlfriend have 5.6 she have lot of love with me…………so i want to increase my height….at present my age is 22 any possibilities are here to increase my height………….

    • BP

      You can add 1 or 2 inches to your height by doing these exercises. Start taking a healthy diet. Fruits, Milk, Eggs, Proteins. You’re 22 so you have to try harder. You must do: sprints(3 or more sprints of 100 meters), skipping (~a set of 100 X 3 times), Hanging(2-3 minutes X 5 times), Neck lengthening exercises, go to bed early and take a sleep of 8 hours a day. And Most important thing people will laugh at you or whatever they do, that doesn’t matter, you stick to your routine and you can easily grow up to 2 inches after 6 months. It takes time and patience. I have grown 5’7″ to 5’8″ in 3 months. I am still doing these exercises. All the best

      • shruti nambiar

        hi i am shruti and i am 20yr old. will i be able to increase my height? plzzzz help. i am 4’9

  • Tushar

    Does it really help in growing of my height .
    At presebt in 5.2 inches but i want it about 5.9 n my age is 17 years and 2 mounths…..????
    help in friends….. please

  • sanghi

    i’m 5.4″ my age is 19 cn i increase my ht to 5.6″ plz hpl me by ur suggestions

    • BP

      Yes! But you need great amount of dedication and a constant motivation. I think you shouldn’t wait and start these exercise. Make sure, you do all these exercises: skipping, jogging, sprints, neck exercises at least for 1 hour a day and take a sleep of 8 hours daily, drink milk and take proteins. You are surely going to add 2-3 inches after 6 months.

  • sandeep

    i’m sandeep from Delhi (India) . And my height is 5:10 and i’m 21 years old . But i want to be around 6:1 . atleast . so plz sir give me some suggestion which should be naturally and affordable .
    thankyou sir.

  • ankita

    m ankita from ranchi .And myy height iz 5’3 n i wanna be 5’9 atleast. m 16 year old now. so plz help me……thankyou.

    • aryan

      u wil get ur height 5’9 but u hv 2 be careful abt regular exercise…!!!!!

  • chhayal

    Hi I’m Krinal and I’m 14 years old. My height is 4’11 (quite short – I know) and I really want to grow to 5’4 (if not more). Please help me….. Thank you.

  • Dacca

    Hi, I’m Danilo, from Serbia, i am 15 years old. My height is 5.9, and i what to grow to 6.1, 6.2, something like that. I would be greatfull for your responce (the faster, the better). Thank you :)

  • Joy

    Yes

  • Joy

    ri8

  • micagracenavarro

    I’m mica grace from the country philippines. my height is exactly 5’0 .i want to grow 5’6 or 5’8. please help me.

  • salman

    hey pretty angal !! saba G
    i am salman from lahore pakistan , i am 20 years old and two months
    i am very tens bcs my height is 5’4 but i am not comfitable first of all please help me ALLAH G and saba friend help me bcx i have no any ways to increas hieght ??? seriously i am very tens i waint to increase my height some 4 or 5 inchess i am waiting for your answer please please please :( : ( :(

  • satish

    up to how many years will grow hight of humans

  • satish

    plz reply me to this qustion…?

    • saba naaz

      18 years for girls and 25 years for boys

  • saba naaz

    18 years for girls and 25 years for boys.

    • salman

      hey pretty angal !! saba G
      i am salman from lahore pakistan , i am 20 years old and two months
      i am very tens bcs my height is 5’4 but i am not comfitable first of all please help me ALLAH G and saba friend help me bcx i have no any ways to increas hieght ??? seriously i am very tens i waint to increase my height some 4 or 5 inchess i am waiting for your answer please please please :( : ( :( ans my question how to increase my height

  • Gayatri

    Hey, Nice post! The exercises mentioned are simple and easy. The pictures help a lot. Nice article and keep up the good work!

  • richa

    hi, i am richa ,i am from india, ineed your help to increase my height please help me.

  • Collin Lui

    Hello Saba, ,Can you e-mail me the power point presentation. Thank you! :) Here’s my email add: collinlui09@gmail.com

  • Deepak Sharma

    hi i m deepak from agra(india). i m 19year old. my height is 5’5 please help me for increase height 5’10

  • saba hameed

    i m saba hameed from pakistan my height is 5 feet only so please help me what should i do?i m 19 year old

  • anjali murthy

    HAI I am anjali my age is 20yrs i am short i want to increase my height a little bit is it possible ??? rply me

    • rana

      ya sure…why n8 everything is possible in this possible world ..so u wil get gud height..but follow the exercise…!!!!!!!!!

  • shiv

    let i try this thank u ..

  • shashank

    want to increase height present height 5.7 want 5.11 age 20

  • Guest

    present height 5 feet want to increase 2 or 3 inch age 23 is it possible??
    Please help me i always remain worried about i

  • ZINIA AKTER URMI

    Hello Saba,
    I m a female. My height is only 5 feet. i want to increase it 2 or 3 inches. I m 23. is this possible ?? if so then how plz help me. I always remain uncomfortable with this its decreasing my confidence. plzzz give me a guideline.

  • sam

    Hello,
    I’m a female. my height is 5’0 at the age of 15
    i feel so depressed. even my classmates make fun of my height
    i really wanna increase my height. plz tell me a way to increase my height.

  • sandisha

    hello i’m a female and i’m 20 i want some simple and easy home remedies to increase my height as soon as possible

  • akshay mishra

    hello i am akshay mishra my age is 23 my height is 5.53 please suggest me increase my height i want my height is 5.8

  • anandita

    hello , me 26yrs female ,my height is 5ft. would I be able to increase my height by atleast 2-3 inches , Im ready to follow your instructions religiously sir , plz reply thank you

  • archy

    im just 5ft 3 i want to increase it but i didnt know how . im 4th year high school

  • Pradeep Ivon

    i was curious to know if anyone has reported they have increased height after following up the advice on food & exercise etc. as we see only everyone wants to increase height but no one has come back to tell others.

  • adhi

    hai mam,i m just 5.something i want increse my hight my age is 21 how to increse my hight and how much inches are incresed. pls replay my mail id sureshadhi13@gmail.com

  • karthik s

    Am 26 and 5’1″. Is it possible to increase height to 5’11″??? Any exercises? Pl help

  • iyyub ali

    hey i am 11 yrs n my height is 4.2 plz give tips to increase my height

  • satyam jaiswal

    Thanks I will try my best

  • Anonymous

    Excellent reading, and a very good article. Was very informative & helpful.

  • sahil

    hi i m sahil…my height in 5.6 can i get 5.11 or 6…plz can sum1 help me…

  • rinku panchal

    Hllo Sir, My Height is 5.6 and my age is 19 years ,,, I try these exercise for 4 month only few CMs are incresed and now i stopped incearing so please tell me how to increase only2-3 inches ,,i want only 5.8 or 5.9 height! Plz Help

    • http://www.stylecraze.com/ StyleCraze

      Hi Rinku, one cannot grow taller in overnight. Continue to follow exercises and consume a protein rich diet. Your body weight should be proportional to your height. As you are 19 years old, you can increase your height by a couples of centimeters by exercising. Genes also plays a major role in determining your height, so do not lose hope and maintain a confident posture.

  • Tarique Aziz

    Sir, My Height is 4.11 and my age is 15 years… I try these exercise for 2 month only few CMs are incresed and now i stopped incearing so please tell me how to increase…I want only 5.5 or 5.8 height! Plzz Help

  • http://www.stylecraze.com/ StyleCraze

    Hi Salman, after the attaining the age of 18, growth rate of height may not be as fast as a teenager or a kid, but to increase your height please follow a protein rich diet along with regular exercises such as sprinting and all the exercises mentioned above in the article regularly…to increase the growth rate.

  • http://www.stylecraze.com/ StyleCraze

    Hi Angel, after the attaining the age of 18, the growth rate of height may slow down, but to increase your height please follow a protein rich diet along with regular exercises such as sprinting, swimming. You can also refer to the following article for more info and tips:
    http://www.stylecraze.com/articles/to-increase-height-after-18-years/

  • http://www.stylecraze.com/ StyleCraze

    Hi Aneesha, you are a 13 years old kid with a scope to improve your height. To do so, you need to get proper rest like 7-8 hours of sleep and consume a balanced diet, which is rich in calcium and protein. Perform regular exercises like yoga, swimming or play any sports of your choice.

  • http://www.stylecraze.com/ StyleCraze

    Dear Ayesha, after the attaining the age of 18, the growth rate of height may slow down, but to increase your height please consume a protein rich diet. Perform regular exercises such as sprinting, swimming. You can also refer to the following article for more info and tips:
    http://www.stylecraze.com/articles/to-increase-height-after-18-years/

  • http://www.stylecraze.com/ StyleCraze

    Glad to help ayesha :-) Hope you keep coming back for more useful info and tips !!

  • http://www.stylecraze.com/ StyleCraze

    Hi Ankit, first of all you are a 17 years old kid with a scope to improve your height. To do so, you need to get proper rest like 7-8 hours of sleep and consume a balanced diet, which is rich in calcium and protein. Perform regular exercises like yoga, swimming or play any sports of your choice. Most importantly maintain a good posture which will also boost your confidence.

  • Souvik Das Sengupta

    Hello, I am 20 years old, and my height is 5’10- 5’11. i want it to 6’3 or 6’4 . Can you suggest me how i can achieve it ?

    • http://www.stylecraze.com/ StyleCraze

      Dear Souvik, growth of height is a gradual process and does not take place overnight. However to ensure growth in height, you need to exercise regularly which will stimulate your body to secrete HGH (Human Growth Hormone), avoid drinking and smoking, and most importantly..consume a healthy diet. For more info and tips you can check our other article given below:
      http://www.stylecraze.com/articles/to-increase-height-after-18-years/

  • Souvik Das Sengupta

    hello, I am 20 years old and my height is 5’10. i want 6’4 . So can you suggest me how i can achieve it ?

  • http://www.stylecraze.com/ StyleCraze

    Hi Sonam, height increases up to the age of 18 in women and up to the age of 24 in men. As you are still a teenager there is a lot of scope for growth in height. It is important for you to have healthy eating habits, a well-balanced diet, and some physical activity each day to ensure continued growth and proper development during these years. Consume protein-rich diet along with regular exercise and sports such as swimming, basket ball and yoga. Also try to achieve an ideal weight according to your height..this will help you to appear taller.
    For more info and remedies you can also check our other articles given below:
    http://www.stylecraze.com/articles/to-increase-height-after-18-years/
    http://www.stylecraze.com/articles/simple-tips-to-increase-height-after-25-years-of-age/

  • http://www.stylecraze.com/ StyleCraze

    Hi Suryadipto, there is definitely a scope for you to increase your height. It is important for you to have healthy eating habits, a well-balanced diet, and some physical activity each day to ensure continued growth and proper development during these years. Consume protein-rich diet along with regular exercise and sports such as swimming, basket ball and yoga.

  • vinod sharma

    sir m 24…m height is jst 5ft 5.inch..i want to add 3 4inch more…wht food , suppliment n exercise should i do i achieve it as soon as possible….thnks

    • http://www.stylecraze.com/ StyleCraze

      Hi Vinod, growth of height is a gradual process and does not take place overnight. After the attaining the age of 18, growth rate of height may slow down. However to ensure growth, you need to exercise regularly which will stimulate your body to secrete HGH (Human Growth Hormone), avoid drinking and smoking, and most importantly..consume a healthy diet. For more info and tips you can check the articles given below:
      http://www.stylecraze.com/articles/to-increase-height-after-18-years/
      http://www.stylecraze.com/articles/simple-tips-to-increase-height-after-25-years-of-age/

      • vinod sharma

        thnks u reply
        i jst want to knw that can i take ashwgandha daily to increase m height as it is summer going on
        m taking most of fuits , fresh vege n soyabean as m vegetrian
        any other advice from ur side

        • http://www.stylecraze.com/ StyleCraze

          Hi Vinod, ashwagandha is a herb that indirectly can influence the HGH (Human Growth Hormones) which is responsible for the growth of height. Ashwagandha helps the body in appropriate and overall development. Regular consumption of ashwagandha can help you in the growth of body weight and height and also improves body energy. However if you suffer from cough, congestion then do not consume ashwagandha. Do not consume this herb on an empty stomach or along with antacids.

  • http://www.stylecraze.com/ StyleCraze

    Dear Vinod, one of the ways to consume ashwagandha is to take it with milk. Mix two tablespoons of ashwagandha powder in a glass of warm cow’s milk. Add sugar or jaggery according to your taste and mix well. Drink this every night before going to bed for at least 45 days to see any difference in height. Also it is good to perform few exercises and take a good diet as mentioned by you. All the best with your endeavours !

  • saman

    ? ?

  • saman

    I do the above exercise. But train No. 21 (Ankle Weights) is unclear to me. Methods to further explain. Do I need to stretch legs held in the air? For a few seconds and repeat? . Thank you.

  • http://www.stylecraze.com/ StyleCraze

    Hi Saman, yes you need to keep your feet in the air for few seconds with some weight attached to your leg.

  • http://www.stylecraze.com/ StyleCraze

    Hi Vinod, it is best to consult a doctor or physician, who can asses your medical condition and advise you whether you can take or not take ashwagandha and also the recommended dosage.

  • Martin Diaz Alvarez

    Good posting!

  • http://www.stylecraze.com/ StyleCraze

    Dear Rabia, most girls stop growing by early to mid teens. However you can follow some of the tips to boost your growth such as consume a balanced diet. Eat plenty of lean protein, such as white poultry meat, fish, soy, and dairy, it helps to promote muscle growth and healthy bones.Eat food rich in calcium. Calcium is found in leafy green vegetables such as spinach and kale, and in dairy (yogurt and milk), promote healthy bones. Do jumping exercises frequently, such as skipping, dancing and even hanging. Lastly get adequate sleep every night.

  • http://www.stylecraze.com/ StyleCraze

    Hi Abby, as you are still a teenager there is a lot of scope for growth in height. It is important for you to have healthy eating habits, a well-balanced diet, and some physical activity each day to ensure continued growth and proper development during these years. Consume protein-rich diet along with regular exercise and sports such as swimming, basket ball and yoga.

  • dianna armour

    Hi, my name is Dipsikha, i am 15 years old and my height is 4’7. I am the shortest girl in my class. I just need some effective exercises so that i can bring some improvement in my height within a week.

    • http://www.stylecraze.com/ StyleCraze

      Hi Dipsikha, as you are still a teenager there is a lot of scope for growth in height. It is important for you to have healthy eating habits, a well-balanced diet, and some physical activity each day to ensure continued growth and proper development during these years. Consume protein-rich diet along with regular exercise and sports such as swimming, basket ball and yoga. I would definitely recommend swimming, it will stretch your spinal cord and secondly, it will release hormones, which will eventually increase your bone size. For more tips, do check out the article below that will help you to increase height in a week.
      http://www.stylecraze.com/articles/effective-ways-to-increase-height-in-1-week/

  • http://www.stylecraze.com/ StyleCraze

    Hi Maria, usually height increases up to the age of 18 in women and up to the age of 24 in men. Increase in height can be attributed to the production of a hormone, called the Human Growth Hormone, which is secreted by the pituitary gland within the human body. It is difficult to increase height after a certain age, primarily due to the fact that the bones stop growing at this age. However, with a few tricks and tips, it is possible to add a few inches or at least appear taller. Proper diet and nutrition play a vital role in improving your height. Your body should be able to absorb vitamins, minerals and nutrients in order to incorporate them into your system for the proper growth and height gain. A balanced diet rich in calcium, phosphorus, iodine and magnesium is extremely important for proper growth. Practice all the exercises mentioned in the article regularly to see the difference in your height.

  • http://www.stylecraze.com/ StyleCraze

    Hi Amit, it is difficult to increase height after reaching adulthood as the production of Human Growth Hormones slowly stops. However you can to increase your height by consuming a balanced diet rich in calcium, phosphorus, iodine and magnesium. Perform exercises like bar hanging, yoga regularly. For more info and tips you check our other articles such as:
    http://www.stylecraze.com/articles/simple-tips-to-increase-height-after-25-years-of-age/
    http://www.stylecraze.com/articles/best-exercises-to-increase-height/

  • http://www.stylecraze.com/ StyleCraze

    Hi Vishal, height is regulated by a kind of hormone called the Human Growth Hormone (HGH). It is secreted by the pituitary gland which increases the body height. Therefore, it is recommended to take foods that help the HGH function. Food to include in your diet are:
    1. Protein – food items rich in protein such as fish, eggs, milk and legumes.Protein is a necessary ingredient in a food to increase height.
    2. Minerals – Foods containing minerals like magnesium, phosphorus, fluoride, iodine, iron and manganese.
    3. Vitamins – Fruits such as cantaloupes, grapefruit, papaya, mango, passion fruit, watermelon and apricots are abundant in vitamin A. Vitamin A is also found in vegetables like carrots, peas, pumpkin, broccoli, spinach, cabbages, sweet potato etc. Besides, citrus fruits, berries, potatoes and tomatoes also contain vitamin C which help in healthy growth of bones and contributes to the height of a person.
    Include eggs, soya beans and oatmeal in your diet.

  • vipul

    hlo sir meri age 18 hui h height h 5.5 i am basket ball player mrko or height chaiye. sir tell me plz only 5.8 ya 5.9 kra do plz sir rquest h apsse….. email id mere bhai ke h maine abhi bna nhi rakhii..

  • http://www.stylecraze.com/ StyleCraze

    Hi Joseph, growth of height is a gradual process and does not take place overnight. However to ensure growth, you need to exercise regularly which will stimulate your body to secrete HGH (Human Growth Hormone), avoid drinking and smoking, and most importantly..consume a healthy diet. Perform exercises regularly… it may take a couple of months to see the difference.

  • http://www.stylecraze.com/ StyleCraze

    Dear Bhupinder, growth of height cannot take place in overnight…. however you can advice your brother to take up exercise like bar hanging, stretching, swimming or yoga to promote the growth of height. Consume a balanced diet…take proper rest. Maintaining a good posture that is keeping back straight will also help. Follow these tips… and hope he clears all his tests. All the Best !

  • http://www.stylecraze.com/ StyleCraze

    Hi Aditi, every kind of exercise or routine takes time to show results. Continue to do your exercises regularly, at least four days in a week for a couple of months to see results.