Home gym exercises to increase height


Home gym exercises to increase height

 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, several 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. A proper diet keeps these hormones fresh and active and helps in rebuilding


Exercises To Gain Height

Though it is a well-known fact that 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

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

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 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.

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 another 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.

3. 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.

4. Cobra Stretch

This yoga exercise is intended to stretch your spine, thus making it supple and

flexible. It is beneficial for the growth of the cartilage between your vertebrae,

causing an increase in your vertical height. Lie on the floor with your face down

and palms on the floor under your shoulders. Arch your spine up leading your

chin also to form an elevated angle. Arch back as far as possible. At least 3-4

reps should be done with each repetition lasting between 5 to 30 seconds.

5. Super Cobra Stretch

Start by keeping your arms perpendicular to the floor and the spine arched

(similar to the end position of the cobra stretch). Now bending your hips, bring your body up to form an inverted V position. While doing this, tuck your chin against

your chest and then return to the original position. Each repetition should last for 10 to 20 seconds.

6. Hopping With one Leg

Being one of the simplest exercises ever, this can be done anywhere, in the

course of any activity like watching TV, playing in the park, or while doing any

other work. Hop on your left leg eight times with your hands pointing towards

the sky and then hop on your right leg in the same way. This bouncing activity is beneficial for brain development, strengthening of legs, and generation of growth hormones.

7. Pilates Roll Over

This excellent workout helps in stretching your spine and provides added length

to your upper body. It also stretches and lengthens the vertebrae of your neck.
Start off by lying on your back with your arms along your sides and palms

facing down. Keeping your legs together, extend them straight up towards the

ceiling and bend them backward making them touch the floor. Touching the

floor in this way may appear difficult at first, but with practice, it will get easier.

The more you stretch yourself, the more your spine lengthens.

8. Forward Spine Stretch

Sit up straight on a mat with your feet in front. Your legs should be extended

about shoulder-width apart and your feet should be flexed. Inhale and extend

your arms out in front of you. While doing so, bend forward and try to touch the tips of your toes.
If you can touch your toe tips, then you can try stretching even more to keep 4

your spine flexed to the maximum extent. This may appear to be difficult

initially, but the position can be achieved through regular practice.

9. Cat Stretch

Also known as the Indian Dandwat, this exercise is meant to open up your spine and strengthen your shoulders, chest, palms, and back. It basically stretches your hamstrings while putting stress on your stomach. It is beneficial for blood

Place your hands and knees on the floor with your arms locked out. Inhale while flexing your spine down and exhale while bringing your spine up into an arched

position and your head down. The spine at this position should be arched. Keep

your shoulders high and elbows straight. Your pelvic bone should touch the floor. Each repetition should last for 3 to 8 seconds.

10. The Bow Down.

Stand straight with your hands placed on your hips. Staying in this position,

bend forward as far as possible, leading with your head. Always remember not to bend your knees and keep your chin off your chest. Each repetition should last

for 4 to 8 seconds.

11. Forward Bend


This is a well-known and widely followed exercise to increase height. Stand

straight with your legs wide apart. Extend your hands up straight, bend down

forward and touch the floor with your hands, without bending your knees. Then, return to the original position.

12. Spot Jum.

Keep your legs close and stand on your toe. Now, start jumping with your hand

straight up in the air for at least 2 minutes.

13. Hands-on The Head Bow Down

Stand with your hands placed together behind your neck and bend forward as far as possible. Bring your chin onto your chest but do not bend your knees. Each

repetition should be done for 4 to 8 seconds.

14. Standing Vertical Stretch

To do this exercise, stand on your toes with feet placed apart and lift your body

on them. This helps in toning calf muscles too.
15. Super Stretch
Stand with your hands placed together behind your neck and bend your head

upwards and back as far as possible. Each repetition should last for a duration of 5 to 15 seconds.
16. Wall Stretch
Stand up against a wall and try to reach your hands as high as possible. While

doing so, you can get onto your tiptoes. Your spine should be kept flat against

the wall as much as possible. Each repetition here should be done for 4 to 6

seconds. This stretch is a bit harder than it looks because your spine is kept flat against the wall.
17. Straight Legs Up
Lie on your stomach with your hands behind your neck and raise one of your legs as high as possible. Now, repeat the procedure with the other leg as well. Keep

your legs straight while stretching. Each such repetition should last for 3 to 5

18. Two Straight Legs Up
Lie your face down with your palms down and on the sides of your chest. Try to

raise both your legs together as high as possible while keeping your feet straight together at the same time. Each repetition should last for 3 seconds.
19. Downhill

Stand with your hands together and arms behind you. Bend down at the waist as far as possible and slowly swing your arms as high as possible behind you. Each repetition should last for 4 to 6 seconds.
20. The Table

Sit down on the floor keeping your legs straight. Your torso should be absolutely straight. Now, place your palms on the floor next to your butt and tuck your chin against your chest. Having done so, bring your head as far as it will go. While

doing this, you should raise your body so that your knees bend while the arms

stay straight. Your torso and upper legs should be straight and horizontal to the

floor while your arms and lower legs should be perpendicular to the floor. In this way, you occupy the shape of a table. It is quite a difficult stretch and you

should try to do the best you can even if you cannot do it perfectly. Each

repetition should be done for 8 to 20 seconds.
21. Inversion Table

To do this exercise, hang upside down from the “inversion table” gym

equipment. This strengthens your torso.
22. The Plank

Lie down, keeping your knees bent and feet flat on the floor as close to your butt as possible. Having done so, grab your ankles and hold onto them. Now, raise

your hips up and arch your spine, thereby lifting your abs towards the ceiling.

Try to lift your abs as high as possible and then go back to your original position. If you have difficulty in holding on to your ankles, keep your arms to the side

and use them to push yourself up. Each such repetition should last for 3 to 10

seconds. This stretch might seem difficult initially but with regular practice, you will be able to do it in the right manner.