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Best Exercises to Make Your Legs and Body Grow Taller Naturally

Updated on January 24, 2017

Everyone wants to grow taller and this article can help you fulfill that dream. The question everyone asks is how to grow taller in a short period of time. Others, usually teenagers who want to be taller than their peers, ask which exercises they should do to gain height quickly. One way to easily get taller is to do the exercises mentioned below regularly. You also need patience and the determination to be successful.

Stretching for Increased Height

There are a set of specific stretches you can do. Begin in a sitting position with your legs outstretched and your hands touching your feet. If your hands cannot reach your feet, touch as close as you can. Then raise your torso with both arms facing up. When you become upright try to maintain this pose, stretching your body as much as possible, for 50 to 60 seconds. Try repeating this movement for best results. You can also add in different modifications in stretching such as cobra, leg stretches, pelvic shift and so on which I will discuss in the next part of the article.

A great stretch to help you grow taller
A great stretch to help you grow taller

What are the Benefits of Stretching?

Professionals maintain that stretching workouts imitate the conditions and exertions produced by other resistance workouts such as weightlifting. But unlike weight lifting workouts, stretching workouts target the spine, helping it lengthen.

A good stretching program includes diverse routines to put the body in a number of different positions. This makes the body more flexible and faster growth rate of bones. A successful set of exercises, done regularly, can add 2-3 inches of height over time.

Pelvic Shift

Pelvic Shift can help you gain a few inches
Pelvic Shift can help you gain a few inches

Pelvic shifts are one of the easiest and most effective exercises to increase height, targeting the lower spine and the hips.

Steps:

1. Lie on your back with both shoulders and arms settled rigidly on the floor.

2. Bend knees and move your feet closer to the buttocks.

3. Curve your back and thrust your pelvis higher.

4. Do the pose for 20 seconds.

5. Repeat the steps. Yoga exercises can also be included in your routine to get a good result.

Check out the video below for a further demonstration.

The Cobra Stretch

Cobra is a great exercises to grow taller
Cobra is a great exercises to grow taller

Directions for Cobra Stretch

  1. Lie on your abdomen on a workout mat or floor with hands settled straight under your shoulder. Legs and toes must be straight.
  2. Softly exhale. Work your abdominal muscles to support the spinal column. Thrust your hips off the mat or floor.
  3. Straighten and lengthen your torso while keeping your hips steady. Remain in this position for 15 - 30 seconds.
  4. Smoothly lower your upper body back to the floor, stretching the spine as you come down.
  5. If you feel any distress with this movement, stop the workout immediately and consult your medical doctor.

Check out the video below for further instructions on how to do the Cobra stretch.

Table Stretch

gain 2-3 inches with table stretch
gain 2-3 inches with table stretch

The table stretch can be very good for your back, but be careful with it as it can potentially cause injury.

  1. Sit down on the floor with your legs straight and outstretched in front of you.
  2. Place palms of your hands on the floor next to your butt.
  3. Then tuck your chin against your chest.
  4. Now move your head back as far as it will go.
  5. As you move your head and keep your arms straight, lift your body so that your buttocks lift up from the ground and knees form 90 degree angles.
  6. The torso and thighs will be straight and parallel to the floor. Your arms and shins will be perpendicular to the floor. You will be the form of a table.
  7. Hold for 8-20 seconds

This is another hard stretch for some. If you can't do it right away, just do the best you can and you will eventually build up the strength to do it with ease.

Leg Stretching Exercises

These calf and achilles tendon stretches can stretch your body and add inches to your height.
These calf and achilles tendon stretches can stretch your body and add inches to your height.

These stretches can make your bones more flexible and elastic and give you strength and flexibility. Do these stretches and hold the position for 4-10 seconds. Repeat each stretch for 10-20 times on each leg.

Calf Stretch

Place both hands on the wall in front of you in a position comfortable enough where you can put weight onto those hands. Move one of your legs closer to the wall while keeping the remaining foot fully on the ground - don't let it come up. If you don't feel a stretch, move a bit farther away from the wall and try again.

Achilles Tendon (attaches heels to calf)

In the same position as the above stretch, slightly bend your back leg until you feel a stretch in the tendon.

Hanging Exercise

Add to your height with this hanging exercise
Add to your height with this hanging exercise

Hanging exercises are universally considered to be the most effective. It can be done by all age groups, though it must be done regularly to keep the body healthy and active. Hanging exercises help you stay fit and grow taller quickly and naturally. Hanging can give good results when done for about thirty minutes a week.

Hang on a strong horizontal bar with your arms and spine stretching out. Maintain this position for 10-20 seconds and repeat 5-10 times. Increase the number of repetitions gradually, though be careful not to push yourself and exceed your limit. Hanging can also make your arms and palms stronger.

Monkey Bar Hanging

This is the most popularly used hanging technique. It harnesses gravity to help make you taller. Typically, gravity makes you shorter because when you are upright, gravity pushes your body downward, compressing your spin and bones. This technique focuses on the lower spine and reduces the tension in the vertebral column.

Steps

  1. Get a horizontal bar with some height. If it is too low bend your knees to stretch.
  2. Grasp and hang on the bar.
  3. Relax your upper body for gravity to work on.
  4. Hang on for 10-20 seconds and repeat 5-10 times.
  5. Add ankle weights once you have mastered the exercise.

Swimming

It relaxes you and helps you grow taller
It relaxes you and helps you grow taller

It is a simple exercise.We all love to go for swimming. Just float yourself on the water and also try to do some drills and exercises. For this you need to learn to swim properly which should be done with a qualified coach or trainer.

Inversion Table Exercises

another grow taller exercise
another grow taller exercise

Working out on an inversion table can be risky because you can seriously damage your back. So you should consult a trainer or other professional before using one. But all we will be doing is hanging upside down, which will stretch your knees, vertebrae and all the parts of your body.

Leg Kick

It is believed that kicking exercises help your knees amass cartilage, which can help you grow more. It is similar to kicking in free kicks in football. Lift your leg up 2-3 feet from the ground and snap out a kick to bring your leg up as high as possible. Be careful not to put too much force into the kick to avoid pain. These exercises are also performed by martial artists and kick boxers. See the video below for a demonstration.

Ankle Weights

Using ankle weights can help you grow taller by developing and strengthening knee cartilage. These exercises must be done regularly to get good results. For more exercise ideas, you can watch the video below.

Most importantly, don't get discouraged! Be confident and try to stay patient. It will take time to see results since your body is such a complex mechanism.

Regular Exercise

How Much Time Do You Spend Exercising Each Day?

See results

Comments

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    • profile image

      anoymolysis 

      9 months ago

      i am 5ft 8.5 and I m 15 I'm worried I wont be 6ft1

    • HeatherBlesh profile image

      Heather Ann Gomez 

      11 months ago from Monterey, CA

      I happen to be a bit vertically challenged. 'Growing' is no longer an option, but these exercises may help regain some of my height due to my prolonged bad posture. Thank you for the article. I will try it out and get back to you.

    • profile image

      Rohan 

      11 months ago

      Hello I'm 5.3 tall I want to be 5.9 or 5.8 plz give me some advice

    • JvicIndia profile image

      John 

      20 months ago from India

      Good tips but height growth only happens when you exercise at very high intensity levels so as to release growth hormones

    • profile image

      Sachin 

      2 years ago

      Hello I am 5.9 & 17, want to taller only 6.3 or 1.91 give some suggestions at yoyosonu295@gmail.com

    • profile image

      veijokho 

      2 years ago

      I am 5.4 tall I want grow till 6 tall and I am 17 years old now can I grow taller??

    • profile image

      Abhay 

      2 years ago

      I'm 12 and I am 6'1

    • profile image

      andrew 

      2 years ago

      sir i'm 20 years old and i'm 5'6" i want to grow taller all of my friends are at least 5'9" or 10 is there any chance for me to grow taller than this? i want to grow tall at least 5'10" i need your help please give me some tips.

      @naruhinalover@gmail.com

    • Faiza Parvez profile image

      Faiza Parvez 

      2 years ago

      Im 15 and im only 4'9". I wanna be atleast 5'3" can you please suggest some tips?

      at: abbyparvez@gmail.com

    • profile image

      Awolala Ellon. 

      2 years ago

      I'm 27years old. I'm 168 meters, pls send me some tips on how to grow taller than my height. Thanks.

    • profile image

      neeraj kumar 

      2 years ago

      hi.....sir my age is 23 and height is 5ft 1" now how can we increases my height up to 4 inches . please give me some better advice

    • profile image

      LOVE 

      2 years ago

      i an 14 and i am only 5.0 ft. if anyone have solution please help me. guys

    • diaryofitness profile image

      Melanie Zepeda 

      2 years ago from Tegucigalpa, Honduras

      Thanks for the information!! :)

    • CYong74 profile image

      Kuan Leong Yong 

      2 years ago from Singapore

      Thanks for the info. Even if these exercises don't add inches to you, they'd put you in great shape.

    • oswingrant profile image

      cory d 

      2 years ago from Houston

      inversion can make you taller, but i have not heard of some of the other exercises. but non-the-less very informative info. thank ya. i blog too on other diet tips.

    • profile image

      Isha Kishore 

      2 years ago

      Hello, I'm 12 and I'm 5.4" tall I at least want to be 5.7. Please give me some tips about it. My email Id is:

      ichukicho@gmail.com

    • profile image

      Dutch-Gael 

      2 years ago

      HI I,m 16 im only 5:7.5 I get to 5;9 before my 17 Bd

    • adithgeorge profile imageAUTHOR

      Adith Varghese George 

      2 years ago from Kochi,Kerala

      just follow my other articles in my profile. @jitendra singh

    • profile image

      jitendra singh 

      2 years ago

      Sir i m 21 my height in 5'8 want to increase height 5'11 rapidly..give some tips and diet please..mail me gjitendrasingh5@gmail.com

    • profile image

      Faruk khan 

      2 years ago

      Sir...i am17year old my height 5.5.sit mey 5.8 hona chata ho.please sir help me.sumanfaruk56@gmail.com

    • profile image

      Faye 

      3 years ago

      Hey

      Good Evening

      I want to add 3-4 inches in my leg for a time of 1 month before i turn 17.. Could please help with it?

      My email is adventuredreamy5@gmail.com

      Thank you

    • JvicIndia profile image

      John 

      3 years ago from India

      useful hub.......

    • profile image

      efrin 

      3 years ago

      Hi Sir , I m 19 yrs old and i m 5'1 right now. I wanna be taller atlest 4 to 5 inches plz help me out.( aafreenkhan746@gmail.com )

    • profile image

      excel 

      3 years ago

      Hi my name is Excel and im 15 yrs old. Im so desperate to increase my height because everytime i meet my friends im getting insecured. I always compare myself to them. Sir please help me my height now is 5'2 and i want to become tall to boost my confident please .. please give me some advices..

    • profile image

      get longer leg 

      3 years ago

      I loved reading this! I try to just do my own thing on my blog, but it's nice to have people who inspire you when you're just starting out!

      http://yourbodychanging.com/how-to-get-longer-legs...

    • profile image

      I kulwant singh 

      3 years ago

      My height 5'5 inch and age 19year plz give tips to increase my height 5'8 inch

    • profile image

      sandeep 

      3 years ago

      My height is 168cm ..and I need more...

    • profile image

      Satiablo 

      3 years ago

      Sir I'm 5'8" my girlfriend is 5'11" I need at least to be 6'2"I'm 16

    • profile image

      koushik pratim das 

      3 years ago

      sir i am 14 years old and my my height is 5 feet 6 inch i want to 6 feet . I wish these tips are good

    • profile image

      Devaraj m g 

      3 years ago

      i have smaller legs and I want more hight .my hight is 5.2

    • profile image

      m.s.tabrej 

      3 years ago

      Hi I m _24y and my height is 5.6

      Hw can I b at least 5.7 or 5.8 is it possible if .

    • profile image

      jasvinder brar 

      3 years ago

      My height 5-9 inch increase 6-2

    • profile image

      ameena 

      3 years ago

      hi i am 12 years old and i am 5'4 inchs and i want to grow 6'7 inchs tall please tell me some ways that i can grow in about 1 to 2 months but if it is possible i want to grow 6'7 inchs tall in 1 month thank you

      And plz email mail as soon as possible

      MY EMAIL IS : ameenahafeez1@gmail.com

      thank you

    • profile image

      Alka shirti 

      3 years ago

      Sir I am 20 year old n my height is only 4'10 plz tell me how to increase my height

    • profile image

      bobby mishra 

      3 years ago

      I need help sir my age 24 & my hight 5,2 and reuerd in 5.5 normally plz advice hight gworth.

      Thanks..

    • profile image

      Douglas Ampongoduro 

      3 years ago

      I am

    • profile image

      subham das 

      3 years ago

      hellow sir please hight tip & deate, my hight is 5'3, i went 5'8 please help me sir. my contect nember 7679913849

    • Saavn Aameria profile image

      Saavn Aameria 

      3 years ago

      Hi, i'm saavn.

      I'm 17 years old.

      my height is 5'3 only and i want to increase my height up to 5'10.

      So plz tell me how can i get it in only few weeks.

      Sawnaameria21.sa@gmail.com

      plz help me

    • profile image

      atul 

      3 years ago

      sir my age is 15 my hieght is 4'9 i want to increase my hieght please help me

    • profile image

      praneeth 

      3 years ago

      sir, my age is 18 nd height is 163 cm. I want to improve it 170 cm. Can u plz tel me some tips

    • profile image

      natsu600 

      3 years ago

      im 18 My height is 5'5 or 165 cm... I want to grow 5'9 how can I achieve that? do stretching really work? My Gmail ajamesarellano@gmail.com thnks :)

    • profile image

      Pritam rajak 

      3 years ago

      My height 169cm. I want my height will 170+ cm.now I am 18 year .give me solution very first

    • profile image

      hicham 

      3 years ago

      what is the best exercise to grow legs?

      I'm 27 year

      hichambentarziii@yahoo.fr

    • profile image

      hicham 

      3 years ago

      what is the best exercise to grow legs?

      I'm 27 year

    • profile image

      JUSTIN GANADEN 

      3 years ago

      Im turning 17 this June and im worrying about my height,

      im only 5'3 1/2 and i know you could help me.

      here's my email: ganadenjustin05@gmail.com

    • profile image

      Anupam dowarah. 

      3 years ago

      Hiii sir,, my name Anupam.i am 25 years old and my hight is 5.2.i went to be taller den now.so plesse please please help me sir.how igrow up !!!!!!!!!!!!!!

    • profile image

      akill 

      3 years ago

      how to increasing my height with 5 inchs

    • profile image

      sanya 

      3 years ago

      Hey!i wanna know the best time to do dese exercises

    • profile image

      shekhar 9636484601 

      3 years ago

      Sir i m only 5.3 and I m 15 years old pls tel me to reach minimum5.9 To get 6 inches more

    • profile image

      Panha 

      3 years ago

      hi, my name Panha , I am 22 years old and my height is 165. i want to be taller then now. please help me how I grow up!!!!!!?

    • Prince Bethel profile image

      prince bethel 

      3 years ago from Africa

      Everyone wants to grow taller, that's cool...

    • profile image

      Aanchal 

      3 years ago

      Hey i m 17 yrold nd my height is 4.10 plz suggest me tips to be taller 5.2 or 5.3 you can mail me at aanchaljain971@yahoo.in my email id as soon as possible

    • profile image

      jaba 

      4 years ago

      How to increase our height in natural way I wanted to be a more than 4 inches how long it will take time.

    • profile image

      diya 

      4 years ago

      Thanks it was very good.I have increased 4" in 1 month

    • profile image

      grevor 

      4 years ago

      Did any of these exercises worked on any of you ?

    • profile image

      zanha 

      4 years ago

      im 18 and only 5 feet. i want to make it 5.6 . so give me some tips to get taller fast...

      email me at zeezanha@gmail.com

    • profile image

      prem manoj 

      4 years ago

      sir i am 5 feet 5 inches..i wanna grow taller..bcuz my frnd are taller than me..i want to grow 5 inches..please give me some vital tips e-mail me to premmanoj5@gmail.com any ideas or tips for me to reach 5 feet 10 inches i would really appreciate it very much

    • profile image

      Aaron 

      4 years ago

      Hi my name is Aaron i been trying to grow taller for a long time because i feel like all my friends hit puperty except for me my height right now is 5'5" i just want to grow two or three inches because there is some girl i like and she is like 5'6" email me at sawboaaron111@gmail for any idea or tips for me to reach 5'7" or 5'8" i would really apprechiate it very much

    • profile image

      4 years ago

      Ffcddfvt fdg . T

    • profile image

      MAHUA 

      4 years ago

      SIR I AM FIVE FEET THREE INCHES,, I WANA INCREASE MY HEIGHT PLEASE GIVE ME SOME VITAL TIPS TO DO IT...MY EMAIL IS mahua5543@gmail.com

    • profile image

      harshi 

      4 years ago

      Sir i m harshi 13 yrs old teen girl my height is 4.11 i want my height 5.6 in 8 weeks so yoga increase my height 4.11 to 5.6 plzz tell me its urgent

    • profile image

      harsh 

      4 years ago

      hi sir..m ab8 to b 16 at july..my height is 5.4.I hv done pushups nd pullups and some tell it to b the main reason for my height retardation..

      Sir...plz help me with this..

      email: harsh.yelne.9@facebook.com

      harshyelne55@gmail.com

      phone 9689341644

      sir plz hlp me

    • profile image

      Girl 

      4 years ago

      Hi, I'm 5 feet and 2 inches. I want to grow to 5.7 by the time I'm thirteen . And I'm 11. My dad is 5.8 and mom is 5.2. My sis is 5.6. Anyway I want tips because what if I stop growing. I'm not that worried because I play basketball, volleyball , and Im on the track team. But I still want tips. Thanks!!!

    • profile image

      Charisse 

      4 years ago

      Hi sir,im 19years of age and my height is only 4'11.I want to increase my height..please please please help me..

      mail me on:chad1995.ca.@gmail.com

    • profile image

      ajunyadav 

      4 years ago

      Hello , sarji this is ARJUN YADAV . I am 19 years old . my height is about5"4' . I want increase my height 5"4' to 6" . what is it possible ???? Plz plz plz plz mail me on I'd - ay83020@gmail.com plz sar

    • profile image

      mateen 

      4 years ago

      15 years old my hight is 4.1 iwant more hight tell me how I increase

    • profile image

      nagaraj 

      4 years ago

      my height is5.3 i want to 5.8 please help how to increase

    • profile image

      sumeet 

      4 years ago

      I am sumeet my height is5'2 i want my height to be 5'6 plzz help me to increase my height m sick of doing lot of execerises....

    • profile image

      pramod kumar 

      4 years ago

      hi sir,

      i wanna increase my height 2-3 inchs.plz give me suggestions in hme. my personal email: pramodm.kumar4@gmail.com

    • profile image

      pramod kumar 

      4 years ago

      hi sir,

      i wanna increase my height 2-3inch plz give me suggestions in hme.for my better future

    • profile image

      dm harrington 

      4 years ago

      Hi sir. Im 20 and turning 21 this coming december 2015 and im only 5'4" . please i want some more help to gain as 6'. Send me email at dmharrington94@gmail.com

    • profile image

      subhasis pradhan 

      4 years ago

      hii !!! i am 16 years now i want to grow about 5.9 ~~~~~~~~~~ my height is 5.3

    • profile image

      arpit arya 

      4 years ago

      Hiii I am 16 years old and I am 5'6 feet tall I want to increase my hight please help me......

    • profile image

      payal 

      4 years ago

      Please sir l am 14 years old and I am only 3.4 please I need your help urgent

    • profile image

      christopher 

      4 years ago

      please sir I am 14 yes old and I am only 3.4 please I need your urgent help

    • profile image

      Omkar 

      4 years ago

      hi im 11 and im 4ft 10.I need to grow 4 inches in about A month.Email me.

      omkarss2004@gmail.com

    • profile image

      jitu 

      4 years ago

      hello sir i am 21 and my height is 5'3 n i want to increase my height up to 5'6 is it possible ????. please maile me. jtamang49@yahoo.com

    • profile image

      manju 

      4 years ago

      Hello sir,,, my age is 19 & my height is 5"1' & i want to increase by 6-7 inches,,,,, plz help me, how can increase height???

      my id - singhmanju002@gmail.com

    • profile image

      priya 

      4 years ago

      Sir I am 17 in age and my height is 5ft I want to increase my by 4 -5 inches kindly tell me weather it's possible..If possible then how can I do it?

      pkapur39@Gmail.com

    • profile image

      robin 

      4 years ago

      Sir,

      My height is 5'4" and my age is 17

      How to increase my height

    • profile image

      saqib khan 

      4 years ago

      sir i am saqib but mu age is 17 years and my height 4 feet 5 inchis plz increaze my height

    • profile image

      kanpure 

      4 years ago

      madrchode

    • profile image

      sakshi 

      4 years ago

      Sir i m 21 years old and my height is 5"inch and i want to increase my height 3inch ...so pgave me some tips.

    • profile image

      sonu singh 

      4 years ago

      Sir i m 21 years old and my height is 5"6 inch and i want to increase my height 2 inch ...so gave me some tips.

      Sonusinghthakur5@gmail.com

    • profile image

      Nandha 

      4 years ago

      Sir iam 19 years old my height is 5:3 I want increased 4&5 inch pls help me

    • profile image

      raj 

      4 years ago

      Iam 5 "1 tall and am 17 so Help me to grow tall mail id :gragavendrarajalu@gmail.com

    • profile image

      Lily Lam 

      4 years ago

      Sir, I would like to grow taller. I am 5'1" and a 16 year old girl. I haven't grown since I was maybe 12 and would like to grow to a height of 5'7". Is this possible? Please email me at( Noasus4@gmail.com. ) It would be nice if you gave me a diet to follow and exercises. Thank You

    • profile image

      Louise 

      4 years ago

      Can push-ups cause you to prevent growing? Since weight lifting can delay growth, I'm trying to find other ways to get muscles without delaying any growth. I want to be tall and I also want muscles, so is push-ups okay to do if trying to grow taller?

    • profile image

      seng boramey 

      4 years ago

      Hi sir I'm 14 y my height is 1.65 m and I want tall more than this I had carry a lot before so can u tell me what should I do?

    • profile image

      Ronnie 

      4 years ago

      Hi Sir, am 20 years old and short pliz i need to increase my height so send me some tips on my email (muderony@gmail.com)

    • profile image

      simranjit singh 

      4 years ago

      Sir, i m 19yrs old and my height is 5'4" ft .

      give me some tips to increase my height within 2 months

      you send me tips on my email

      simran19953385@gmail.com .

    • profile image

      blabla 

      4 years ago

      get more tips now idmiditly

    • Prince Bethel profile image

      prince bethel 

      4 years ago from Africa

      skipping may not really make you tall @ harshi. You are still very young, and you need not worry about getting tall, because you've not even approached the age to stop growth of your height. Swimming can make you tall, stretching, hanging your hands on an horizontal pole with your legs some centimeters above the ground..

    • profile image

      harshi 

      4 years ago

      Hello i m harshi n i am 13 yrs old n i m in 7 class n i am doing skipping n my height is 4.9 is skipping make my height 4.9 to 5.7 plzz tell me

    • profile image

      shoaib 

      4 years ago

      My height is 5 ft 3 inch how to Grow my target 3.4inches pls suggests me how to grow my height

      SSamishoai937@gmail.com

    • profile image

      shoaib 

      4 years ago

      Sir

      My height is 5 ft 3 inch how to Grow my target 3.4inches pls suggests me how to grow my height

    • profile image

      Saahil Hussain 

      4 years ago

      hi. m saahil sir i am 19 yrs old and my height is 5.5 what exercise should i do to improve my height . please give me some suggestion for improving my height .........please send me some suggestion in my email id - saahilhussain0@gmail.com

    • Prince Bethel profile image

      prince bethel 

      4 years ago from Africa

      @ abhishek, it is very possible. You can start by taking plenty of fruits every morning, do some yoga exercises, stretch your self on a mat for 5-10minutes without moving for like three times in a week, do some hanging on a pole; what I mean is this, hold a pole above your head and hang on it, let your legs be a little distant from the ground, hang for 5minutes, and do this three times in a week. Lastly, have enough sleep every day!

    • profile image

      abhishek 

      4 years ago

      hi i am 22 years old and 5.6 i want to grow up to 5.8 plz help me

    • Prince Bethel profile image

      prince bethel 

      4 years ago from Africa

      Wow, if you want to do that, i guess you've got to start carrying heavy loads on your head. That may help reduce your height, but its going to be painful and will take some time.

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