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Best Exercises to Make Your Legs and Body Grow Taller Naturally

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.


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.

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  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.


  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.


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


anoymolysis on June 30, 2018:

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

Heather Ann Gomez from Monterey, CA on May 09, 2018:

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.

Rohan on May 07, 2018:

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

John from India on August 04, 2017:

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

Sachin on January 19, 2017:

Hello I am 5.9 & 17, want to taller only 6.3 or 1.91 give some suggestions at

veijokho on January 06, 2017:

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

Abhay on October 05, 2016:

I'm 12 and I am 6'1

andrew on September 23, 2016:

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.

Faiza Parvez on August 10, 2016:

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


Awolala Ellon. on July 30, 2016:

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

neeraj kumar on July 25, 2016:

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

LOVE on July 15, 2016:

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

Melanie Zepeda from Tegucigalpa, Honduras on July 07, 2016:

Thanks for the information!! :)

Ced Yong from Asia on July 06, 2016:

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

cory d from Houston on June 27, 2016:

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.

Isha Kishore on June 17, 2016:

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:

Dutch-Gael on June 16, 2016:

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

Adith Varghese George (author) from Kochi,Kerala on June 16, 2016:

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

jitendra singh on June 12, 2016:

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

Faruk khan on June 02, 2016:

Sir...i am17year old my height 5.5.sit mey 5.8 hona chata ho.please sir help

Faye on April 19, 2016:


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

Thank you

John from India on February 28, 2016:

useful hub.......

efrin on January 30, 2016:

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.( )

excel on January 04, 2016:

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..

get longer leg on October 19, 2015:

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!

I kulwant singh on October 16, 2015:

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

sandeep on October 14, 2015:

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

Satiablo on October 05, 2015:

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

koushik pratim das on October 02, 2015:

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

Devaraj m g on August 30, 2015:

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

m.s.tabrej on August 15, 2015:

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 .

jasvinder brar on August 15, 2015:

My height 5-9 inch increase 6-2

ameena on July 28, 2015:

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


thank you

Alka shirti on July 12, 2015:

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

bobby mishra on July 06, 2015:

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


Douglas Ampongoduro on June 27, 2015:

I am

subham das on June 26, 2015:

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 on June 20, 2015:

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.

plz help me

atul on June 20, 2015:

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

praneeth on June 15, 2015:

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

natsu600 on May 29, 2015:

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 thnks :)

Pritam rajak on May 28, 2015:

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

hicham on May 24, 2015:

what is the best exercise to grow legs?

I'm 27 year

hicham on May 24, 2015:

what is the best exercise to grow legs?

I'm 27 year

JUSTIN GANADEN on May 22, 2015:

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:

Anupam dowarah. on May 15, 2015:

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

akill on May 07, 2015:

how to increasing my height with 5 inchs

sanya on May 05, 2015:

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

shekhar 9636484601 on May 05, 2015:

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

Panha on April 29, 2015:

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 from Africa on April 29, 2015:

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

Aanchal on April 25, 2015:

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 my email id as soon as possible

jaba on April 16, 2015:

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

diya on April 04, 2015:

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

grevor on April 02, 2015:

Did any of these exercises worked on any of you ?

nagaraj on March 17, 2015:

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

sumeet on March 15, 2015:

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....

pramod kumar on March 15, 2015:

hi sir,

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

christopher on March 10, 2015:

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

sakshi on February 22, 2015:

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

Nandha on February 20, 2015:

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

Louise on February 14, 2015:

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?

blabla on February 11, 2015:

get more tips now idmiditly

Prince Bethel from Africa on February 11, 2015:

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..

shoaib on February 10, 2015:


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

Prince Bethel from Africa on February 09, 2015:

@ 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!

abhishek on February 08, 2015:

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

Prince Bethel from Africa on February 07, 2015:

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.

gurbani on February 06, 2015:

Helpful article. Yoga or exercises is very useful for proper development of body.

Prince Bethel from Africa on February 06, 2015:

Great tips. It's useful and I Voted up. Someone told me that once you are up to 25 years of age, you can no longer grow taller, is this true?

Mahbub on February 02, 2015:

Great Tips. I like all of the tips.

Kristen Howe from Northeast Ohio on January 30, 2015:

Great tips. Some are them are yoga and Pilates related. I don't think I could do the hanging exercises or the other harder types. I can't believe a lo of your commenters are pre-teens, wanting to be taller. I'm 5'6" and 38 years old. I don't think I want to be as taller as my brother at 6'9", either.

Kristen Howe from Northeast Ohio on January 30, 2015:

Great tips. Some are them are yoga and Pilates related. I don't think I could do the hanging exercises or the other harder types. I can't believe a lo of your commenters are pre-teens, wanting to be taller. I'm 5'6" and 38 years old. I don't think I want to be as taller as my brother at 6'9", either.

anji on January 28, 2015:

Hi sir my name anji and my age is 21but my hight only 5.1 i want to incrice my hight plez give me some saggestions.

Ilsa Gutmann on January 28, 2015:

Ok this is a very unique hub...but I like it! There always areas of research that can be done about the human body and you seem to hit the nail on the head, providing us readers with an interesting learning expereience. I stretch daily, in the morning right after waking up and the again in the middle of the afternoon. Im not sure if it makes me any taller but I can really feel the blood flowing around my body. If there's anyone out there who doesnt strentch regularly then you have to start doing it as soon as possible, im sure it'll add a couple of years to your life! Find out more healthy living tips here:

ruby on January 27, 2015:

Sir my age is 24 ..i am 5:2 inch legs are short ...i want my height ...plz give me tips ..

My email id

Plz mail me

Faa on January 23, 2015:

Hello i am 17years old and i am 4'9 plese give me some advises how to get taller in one month

jitu on January 17, 2015:

Gm sir.i am 5.3 sir.And my age is 21.i wanna increase my height.plz give me helpful suggestions.

Ashwini on January 06, 2015:

This is some really great information, thanks for sharing!

Adam on January 05, 2015:

Drink lots of milk, water, possibly vitamin D to make your bones stronger or any food substance that contain vitmins. Mostly fruits and vegtables are good. Making sure your posture is good when your sitting is good. How you sleep is important too. Do a lot of leg stretches, calves excericises, hang on a bar 30 seconds a day, make sure you strech in the middle of your excircises so you don't cramp up. Ect ect ect.... Just keep i mind that trying to achirve something takes a lot of dedication. And if you want to succeed as bad as you want to breathe, then you are successful.

Malik humza from multan, Pakistan on December 31, 2014:

Really great and thanks for such a great hub . I wanted to taller my height but now due to these moves i can expect better . Thanks

Your Adoption Gateway on December 29, 2014:

This is amazing! Sounds like a lot of yoga techniques!

Themiya Rashmin on December 22, 2014:


I'am Themiya Rashmin

I'am 11 years old

I want to grow tall so that I can show all my friends



kumar on December 22, 2014:

sir i am 25 of age and 5'3 of height is there any chance of increasing of height around this age plz help me suggest the exercises thanq

Jenna on December 22, 2014:

Im 14 and 5'8. I want to be 5'10. hope this works??

ganu on December 21, 2014:

i've been doing these exercise for two month... when will the result show?

christabelz121 on December 18, 2014:

Hoola Hoop is also a best exercise to grow taller. You can find more information related hula hoop,hoop dance here:-

tammy1997 on December 16, 2014:

Hiya I'm 17 & I am 4ft 9 & I want to be taller by at least 4/6inches if possible . Can you please give me some tips on and can I achieve this within 6months or to a month at least or do I have to wait a month but can in achieve growing with intense exercises and with a good diet ...

Thanks ...

Kelly A Burnett from United States on December 08, 2014:

I love the swimming, the stretches but oh, the inversion - icky. The pull ups is an area I am weak in so you have reminded me to add this to my must improve list. From 5'2" to you - thank you!

pavan kalyan on November 21, 2014:

Im age of 16 sir my height is 5.7 rapidly I need to increase a height to 5.10....could u helo sir...? on November 20, 2014:

Hello sir mine age is19 and want to increase my heigt ao can u help me out to I can increase my height I m doing the courses of airhostres so I need to increase plss help me out

Momin on November 14, 2014:

I am 15 years old and my height is still 4.1 feet. What should i do to increase my height?

Heather Ann Gomez from Monterey, CA on November 12, 2014:

Now this is a very useful hub for me. I'm barely 5ft...I was always the shortest one of my peers growing up. My Brother who is 8 years younger than me is 6ft 2, and my sister who is 10 years younger than me is 5ft 6. I'm the tiniest one! It looks like its time to get stretching. Thank you for your hub.

SAQIB from HYDERABAD PAKISTAN on November 04, 2014:

I want to ask at what age your height starts to stop in further growth? I mean if a person is 25/30/15?? How much age he should be to do the exerise so that his height increases?

Rest very sensible exercises mentioned

Well elaborated by diagrams

Najat from Rottherdam - NL on November 04, 2014:

great hub, thank you for sharing.

i'll try to do the excersice

khubaib paracha on October 28, 2014:

Sir im 14 YEARS OLD AND MY HEIGHT IS 5 feet and I want 6 feet.

Sir plz tell me???

Thank you!!!

Arnav on October 27, 2014:

I am 17 nd half nd my height is 168 cm.... I wnt to be 175 cm at least... Kindly let me know how cn i grow taller... It would be a big help...

Belgian on October 26, 2014:

I am 14 and my height is 4'11, this sucks! I look like an 11 year old child, and when you're in puberty you want to look a little bit mature if you know what I mean? Everyone calls me shorty and it's so freaken annoying! I am searching the whole internet for a real methode that works to increase my height. My parents are also short but I need to grow! There must be a simpel, easy and fast way? Can SOMEONE help me? That person will change my life! Thank you

Ciquiciquo on October 17, 2014:

Hey i have 168 and i need 2 inches

I have 26

Can u give me some solution

ratnaveera from Cumbum on October 16, 2014:

Useful Hub! Many of our people may find it helpful to grow taller or at least keep their good health. Here, some yogas seem very simple, but they may be naturally most effective in promoting growth and keeping our health. I have my own experience with yogas. Thanks a lot for sharing this wonderful information! Best Wishes, adhitgeorge!

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