12 Super Easy Exercises to Make you Taller  

Imagine you are getting ready to click a picture with your pals, but you got hidden between them. Well, it feels quite embarrassing if you have a small height. Isn’t it? If you are one of these people, then no worries, for you are going to know about the exercises to make you taller¹!

Every one of us wishes for a dashingly good-looking personality, and maybe you do too. But, the truth is what we think is not necessarily the same. Short-height can be found in many of us, whether children, teenagers, or adults. However, will the reason be the same? I don’t think so!

There could be endless reasons, like improper diet, biological reasons, physical factors, lack of exercise, puberty, and so on. Nevertheless, there are certain things that you can practice to ensure that you’re maximizing your potential growth.²

And to make this happen, today, with this guide we have brought you some of the amazing exercises that make you taller. Moreover, we will be exploring some interesting facts and foods to speed up your height growth.

Let’s get started!

4 Factors Affecting Your Height

Before going further, let’s understand the important factors that may affect your height.³ Are there Exercises that make you taller? As discussed above, there can be several reasons for your short height. However, it’s critical to decide which one factor is affecting you.

1. Environmental Factors

Knowingly, there is a 20-40 % chance of environmental factors like nutrition and diet. An imbalance or incomplete diet in the early teenage or childhood of the person can show bad outcomes like short height in their adulthood.⁴

There are several supplements like milk, eggs, green veggies, beans, and more that promote the effective growth of the human body.

2. Genetic Factors

Genetic factors may also be a concern to your height. You can simply relate this to your parents or forefathers.

3. Unhealthy Lifestyle

Studies show that around 18.6 million people were reported to have changes in their heights, regardless of any biological or environmental factor. Such a report directly points out their lifestyle and living.

People, nowadays, are bending more towards unhealthy routines which are taking them closer to unexpected diseases and death.

4. Hormones

Hormones, on the other side, can be a cause of growing children. The body produces human growth hormone in the pituitary gland that instructs the growth plates (In toddlers and teenagers, growth plates are the regions where new bone development occurs) to make new bone.

Some health conditions may stop the growth of those hormones.

Is it Really Possible to Increase Your Height After Childhood?

Well, it’s actually a concerning question for all age groups. Are there exercises that make you taller? Till now, we have read about some of the common factors that may affect your height.

Children between the ages of 1 and puberty, grow two inches each year. After puberty, the growth rate of the person increases to 4 inches per year. Girls, in contrast, have a faster growth rate than boys.

However, boys may experience a sudden increase in their heights after their teenage.

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Unfortunately, you cannot grow your height after the age of 20. However, exceptions are always there. Some of you, (like 2 out of 10) may experience growth in your height after crossing teenage.

12 Easy Exercises to Make You Taller

There are some exercises that make you taller and bring you some amazing results. Body growth is one of the major things not only for kids but growing teenagers as well.

Therefore, we have brought you some easy exercises that will not only help you grow taller but also maintain your fitness. So, let’s begin!

1. Bar Hanging

First comes bar hanging, which is one of the easiest and most exciting exercises that make you taller.

While bar hanging, your hands will help your upper body to hang through the air, and allow complete stretching of your back muscles.

You can also practice pull-ups to enhance your arm’s strength to hold the horizontal bar longer.

If you can’t find a bar near you, then no worries. You can simply use a tree branch to hang on it. However, you must ensure that it is well enough to hold your whole body weight for a long time.

Follow the below steps for bar hanging-

• Jump and try to catch the bar as shown in the bar hanging image.
• Held the bar? Now, maintain the posture by keeping your back straight and spine flexed.
• Hang freely for at least 20-30 seconds and release.
• Now, keep repeating the procedure.
• Make sure to practice this three times a day. That’ll help you increase height.

2. Sprinting & Jumping

Jumping and skipping are quite interesting exercises, especially for children. Therefore, it is one of the easiest things you can make your kids do.

You must have heard from your grandparents that jumping and hopping help children to get longer legs; that is absolutely true. Things like trampoline jumping, skipping, and hopping can help you grow taller.

Note – Make sure that while experimenting with this exercise both legs are straight and are up in the air at the same time.

3. Jogging

Besides stretching, Jogging is another health-oriented exercise⁵ to make you taller and your leg bones grow taller.

Not only this, but it also increases the strength of your lower body, as well as maintains stamina, and helps in losing weight of your entire body.

Make sure that you practice jogging every day, especially in the early morning.

4. Swimming

Talking about exercises that make you taller, then how can we forget swimming? Interestingly, this is one of the top-notch stretching exercises that enable your lower body to complete stretching and movement therapy.

Swimming is commonly recommended for all age groups not just to build expertise, but to make your lifestyle healthy. It takes your legs, and body, and develops muscle strength.

Especially, if you are looking an exercise that is good for summer, then this is for you mate!

Can’t find a swimming pool nearby? No worries, you can try Land swimming.

Also known as dryland training, this exercise is practised without water, which promotes an increase in height and triggers flexibility.

Check out how to do this exercise-

• Lie down on a flat surface.
• Now, lift your legs straight in the air and stretch your hands, similar to swimming.
• You can also place a ball between your legs to make it a bit difficult.

5. Cobra stretch

As sounds, this exercise is formally inspired by the cobra snake. This is an effective exercise that mainly focuses on your torso area.

It helps in stretching exercises of your abs and to build muscle.

How to do cobra stretch exercise-

• Lay down on the floor.
• Make sure your face should be down.
• Place your palm beside your shoulder width apart at the same height, with knees straight.
• Now, lift your face upwards and stretch your arms too.
• Hold this posture for 20-30 seconds. Now, relax, come back to the starting position and repeat for at least 10 minutes.

6. Side Bend

Side bends strengthen the side abs, side core, shoulder muscles, intercostal muscles, and all the muscles enhancing your height and posture.

It is one of the best exercises that make you taller. You can hold dumbbells while standing straight to escalate the exercise. Make sure you feel the muscles pull only the exercise helps.

Check out the following steps-

• Stand straight and bend your upper body sideward as low as you can. (towards the left knee)
• Hold this posture for 20-30 seconds.
• Now, come back to the starting position and repeat it for the right leg side.

7. Surya Namaskar

Otherwise known as Sun Salutation, this is one of the most popular yoga exercises that make you taller.

It is amalgamated with 12 different yoga poses. With every pose, you stretch your lower body in a different body, focusing on different body parts. Come back to the starting position and do it again.

8. Side stretching exercises

As sounds, side stretch will help you stretch your side muscles. While doing a side stretch, make sure that you are properly stretching your muscles to boost height growth.‍

Maintain a stretching routine. Check out the wall stretch image to understand better.

Check out the Steps To Follow for stretching exercises-

• Firstly stand straight or stand vertically with your feet together. Stretch your hands together.
• Bend your upper body to the left leg. Hold the stretch for 20 seconds and get back and stand straight.
• Repeat at least two times and change the position in the opposite direction.

9. Legs Up

Being a simple and easygoing exercise, you can do it for a long time. This exercise helps you to increase height, and straighten your posture.

How to practice-

• Lay down on the floor with your palms and face down.
• Make sure your palms should be at an equal height of your chest but a few inches away.
• Now slowly lift your legs up as high as you can with your knees straight.
• Now release.
• Do it for at least 10 minutes.

10. Single-Leg Hopping

Hopping exercise is one of the fun-loving exercises that make you taller. It’s not only for kids but adults too.

Single-leg hopping helps you strengthen your cores and abdominal muscles. Also, it helps you to empower your long legs.

How to do this exercise-

• Hop on your left leg ten times with your feet flat on the floor.
• Change your other leg and do the same.
• Hop on your right leg similarly.

11. Pelvic Shift

Did you know that sitting for very long hours affects your height? This can result in poor posture and a bad physical appearance.

To overcome this, the pelvic shift is one of the top-notch workouts to avoid the side effects of long sitting.

Plus, it also helps you increase height. It increases the movement of wrist and ankle weights, spine, and upper back muscles.

Steps To Follow-

• Lay down on the surface.
• Make sure your arms stand straight, a few inches beside your waist.
• Knees are bent and arch your back so that the pelvis is lifted.
• Now, try to support your body weight with a cloth beneath your waist.

12. Forward Spine Stretch

This exercise targets your back, legs, calf muscles, and arms. Check out the forward spine stretch image to understand better.

How to practice this exercise-

• Sit on a plain surface with your spine and feet straight.
• Now, spread your legs a little farther with feet shoulder-width apart.
• Stretch your arms straight in the air. Now, try to touch your toe tips without bending your knees to the maximum extent.
• Make sure you pose like the letter C.
• Come back to the starting position

7 Foods to Increase Your Height

While height can be affected by certain biological factors, diet and nutrition also play a crucial role in everyone’s story. A balanced, healthy diet promotes proper growth and development of the body.

Certain nutrients like protein and other micronutrients like calcium, vitamin D, magnesium, and phosphorus are some of the major nutrients, vitamins, and minerals for new tissue growth.

Following are some basic diet supplements that can help your body to grow faster and more effectively.

1. Almonds

Well, almonds not only strengthen your brain health but also your entire growth of the body. Almonds are packed with certain vitamins and minerals which include healthy fats, fibre, manganese, and magnesium.

Also, almonds are a great source of vitamin E.

Deficiency in such vitamins can stop your growth and put a brake on bone health. Individuals should intake almonds every day. This not only helps you to grow but also empowers your health.

2. Eggs

The ultimate powerhouse of protein, eggs are the must supplement in everyone’s diet. Knowingly, a single large egg can be found with at least 6 grams of protein, vitamin D, and calcium.

A study shows that 874 children who consumed eggs regularly were observed with certain height gains monthly. Therefore, it proves that eggs are a must-eat supplement to increase height.

3. Milk and Milk Products

Milk- how can we leave the stamped eatery of the day? Leave everything, but milk is something without which your diet is incomplete. Not only for kids but milk is also referred to all age groups to maintain their long bones health.

It offers calcium, phosphorus, magnesium, and several other nutrients to enhance your health.

Furthermore, one glass of milk, which can be around 244 ml, injects 8 grams of protein levels into your body.

Above all, studies show that cow’s milk is more effective for the growth of the child than any other milk type.

Talking about milk products like cottage cheese, natural butter, and cream are some healthy intakes for the body. Make sure you maintain the consumption of these products. Excessive of these products might give you extra weight.

Note: If you are allergic to milk then make sure you avoid it.

4. Sweet Potatoes

Sweet potatoes are incredibly healthy and rich in vitamin A. Also filled with soluble and insoluble fibre, it gives you good digestion and promotes bone health.

Other important nutrients like vitamin C, manganese, vitamin B6, and potassium are also great contributors to your health, growth, and development process.

Individuals should intake at least 1-2 sweet potatoes daily.

5. Green and Leafy Veggies 

Well, it can be difficult for parents to make their kids eat green veggies. However, leafy greens are packed with vitamin C, calcium, iron, magnesium, and potassium that trigger the development and growth of the entire body.

Green vegetables include spinach, kale, arugula, and cabbage, which are full of high nutritional value.

Knowingly, 103 women who ate green vegetables for several days, showed a good improvement in strengthening their bone health, especially bone mass.

6. Chicken

Where vegetables and fruits are the most important part of your diet, chicken on the other hand is likewise a healthy addition to your meal plan.

Rich in protein, and vitamins like B12, it helps enhance your bone health and grow you taller. Niacin, selenium, phosphorus, and vitamin B6 are other vitamins and minerals found in chicken.

Taurine a kind of amino acid is also found in the food item which benefits bone formation and growth.

Besides other protein supplements, chicken can be found with 20 grams of protein in 85 grams of the plate. Make sure you follow a good cutting and cooking method.

7. Berries

Don’t go on their sizes. They might look small but are full of essential nutrients. Blueberries, strawberries, blackberries, and raspberries, are some of the good nutrient balls that are needed in your diet plan.

Nutrients like vitamin C can be found in berries which accelerate cell growth and tissue repair.

Berries also offer a range of other vitamins and minerals, including fibre, vitamin K, and manganese that equally trigger the growth of the body.

You might or might not have heard coffee is a good growth supplement for growing tall. Nevertheless, there is no such proof that supports the statement.

It does not mean that you should start drinking coffee regularly. Excessive consumption of coffee can trigger your blood pressure. Moreover, the caffeine present in coffee leads to serious health issues as well.

Key Takeaways

So far, we have explored some of the top-notch exercises that make you taller and some healthy nutritional food to fasten your body development. Although you may not be able to increase height after a certain point of age.

Above all the parameters we read, one thing that dominates the article is accepting yourself the way you are.

Always remember that height, and looks are not everything. There are certain other important things like success in the future and happiness that make your world more worthy and fruitful.

You are going to be judged by your work, not looks. Remember many happy yet successful people in the future have nailed history.

So, what are you waiting for?

A new version of you, which is happy, accepting, and confident in finding you. Now it’s your turn to prove your calibre to the world.

Wish you a happy and healthy life!

1. Linné, Rob, and Shari Caton. “Taller than the trees: The promise of nature writing for inspiring change.” The Swing of the Pendulum. Brill, 2017. 7-22. ↩︎
2. Munroe, Myles. Maximizing your potential. Destiny Image Publishers, 1996. ↩︎
3. Goldstein, H. “Factors influencing the height of seven year old children—results from the National Child Development Study.” Human Biology (1971): 92-111. ↩︎
4. Silventoinen, Karri, Eero Lahelma, and Ossi Rahkonen. “Social background, adult body-height and health.” International journal of epidemiology 28.5 (1999): 911-918. ↩︎
5. Bendíková, Elena, et al. “Effect of applied health-oriented exercises in physical and sport education on musculoskeletal system of female students.” Acta Facultatis Educationis Physicae Universitatis Comenianae 58.2 (2018): 84-96. ↩︎

Last Updated on March 23, 2024 by ayeshayusuf