11 exercises to increase height at home surprisingly fast and effective

An outstanding height and beautiful figure will help you to be much more confident in work and life. The simplicity and convenience of the 10 exercises to increase height at home below will make your training more enjoyable than ever.

1. Hanging people on the beams

Hanging from the bar is an easy exercise to increase height at home. The exercise helps to stretch the lower body, reduce the stiffness of the spine, thereby helping to train the whole body, stretch muscles and increase height effectively.

exercises to increase height at home - hanging on the bar

Hanging on the bar helps improve the spine effectively

Implementation steps:

  • Step 1: Adjust the height of the bar so that the position of the bar is higher than your height.
  • Step 2: Hanging on the bar, hands clinging to the bar, then relax your whole body so that you hang on the bar, legs straight. Maintain this position for 5-10 seconds.
  • Step 3: Scroll down. Repeat the movement 10-15 times.

2. Pillar on shoulder

Standing on the shoulder is a relatively difficult yoga movement to do, so it needs to be practiced slowly before performing. You should not arbitrarily experiment with movements, but need a coach to guide you when practicing.

The yoga posture on the shoulder helps to improve hunchback caused by standing or sitting in the wrong position, in addition to helping the body to be flexible, straight back, stretching the spine and supporting height increase.

exercises to increase height at home - stay on the bar

Exercise on the shoulder to stretch the spine and improve height

Implementation steps:

  • Step 1: Lie on your back on an exercise mat. Extend your arms straight, palms facing down on the mat. Inhale deeply and raise your belly, then exhale slowly while lowering your belly.
  • Step 2: Take a deep breath and then raise your legs to a 90-degree angle. Always keep the head and neck in a fixed position, do not rotate the head to avoid dislocation of the neck bones.
  • Step 3: Continue to inhale deeply and raise your body until your legs are straight up to the ceiling. Hold your hips with your hands, fingers pointing towards your feet, relax your legs. Body weight is always on the elbows.
  • Step 4: When in a stable position, breathe through your belly and feel the blood from the body rushing to the thyroid gland in the throat. Then gently place your hands on the floor, palms down, hips bent, and slowly bring your legs toward the floor. Slowly roll up and return to the original position on the mat/floor.

When practicing, practicing near the wall will be of great help to students performing this exercise – under the guidance of a coach.

3. Cobra . exercises

Cobra exercises are also known as cobra pose, This is a yoga pose that is easy to perform and quite familiar to many yoga practitioners.

Cobra exercises help shape and adjust the back, overcome hunchback, facilitate the development of cartilage between the vertebrae and support height increase.

exercises to increase height at home - cobra

Cobra exercises effectively overcome hunchback

Implementation steps:

  • Step 1: Lie on your stomach, straighten your legs and extend your legs, with the tops of your feet facing down. Place your hands next to your head (palms down on the mat).
  • Step 2: Bring your hands to shoulder level and put your hands on the floor, putting your body weight on your palms. Then slowly raise your hips until your head is off the floor. The back is arched, the chest is slightly forward and the head is pointed back.
  • Step 3: Hold in this stable position for 20-30 seconds, breathing normally. Then slowly lower your body and head to return to the starting position.

Repeat the movement 10-20 times when practicing.

4. Standing bent over

Standing sit-ups, also known as standing sit-ups, are simple home height-increasing exercises that help improve the spine, increase height and reduce belly fat very effectively.

exercises to increase height at home - standing bent over

Standing bent over reduces belly fat and improves spine effectively

Implementation steps:

  • Step 1: Stand up straight, feet shoulder width apart, arms relaxed.
  • Step 2: Bend over until your hands reach the tips of your toes. Keeping your back arched, breathe deeply and steadily as you bend over and stay in this position for a few minutes. Repeat the movement 10-15 times.

5. Jump rope

Jumping rope is a simple exercise, easy to perform and highly effective.

Jumping rope facilitates full body movement, burns energy, burns fat and stimulates the growth of joint cartilage, facilitating height increase.

exercises to increase height at home - jump rope

Jump rope regularly to increase height quickly

Implementation steps:

  • Step 1: Choose to buy a suitable jump rope (2-2.5 m), with a handle that is easy to hold and hold. You can also choose to purchase a fitness jump rope that allows the length to be adjusted.
  • Step 2: Jump rope to the beat, you can do two-legged jump rope, switch legs, jump rope in a high-leg position, knees forming a 90-degree angle, jump rope to the beat.

Should jump rope 20 minutes a day to improve health, increase height.

Note: Pregnant women, people with respiratory problems, arthritis, high blood pressure should not jump rope.

6. Leg lifting exercise

This is a simple home exercise to increase height and can be done anytime, anywhere. You can both practice and relax by reading, listening to music or knitting….

exercises to increase height at home - leg lifts

Leg lifting exercises are easy to practice and still increase height effectively

Implementation steps:

  • Step 1: Lie on the bed, lying near the edge of the bed so that your legs can be extended.
  • Step 2: Relax your body, raise your right leg up and then lower it, then switch legs, raise your left leg and lower it. Repeat 20 times on each leg.

7. Jump on the spot

Jumping in place is a simple height-increasing exercise, you can do it anywhere such as at the stadium, on the grass, while walking or while watching TV, listening to music.

jump on the spot to increase height

Simple and easy jumping exercises in place

Implementation steps:

  • Step 1: Stand in a V-shape with your legs, knees slightly bent, relax your arms.
  • Step 2: Jump up high (before jumping, put strength into your legs), at the same time raise your arms to the sky, straighten.
Repeat the jump for 2-3 minutes, rest a bit, and then continue to practice for about 20 minutes.

8. Split leg exercise

Stretching is a way to help warm up and warm up the muscles, stimulate the development of skeletal muscles, and effectively increase height.

exercises to increase height at home - split leg exercises

Leg splits stimulate bone growth

Implementation steps:

  • Step 1: Stand straight, feet wider than shoulders, warm up the neck by gently rotating the neck from left to right and vice versa from right to left. Activate the shoulder and back joints by rotating the shoulder blades and rotating the hips.
  • Step 2: Sit down, straighten your legs and lean forward so that your fingers can touch your feet. Hold this position for 10 seconds and then stretch your legs back to the original position. Repeat the action a few times.
  • Step 3: Split your legs as far as possible, maintain this position for 10 seconds, then return your legs to the original position, relax and release your legs. When done well, the legs can be split apart and touch the floor.

9. Sitting exercise – with feet

Sitting exercises – with feet is one of the very useful home height exercises, helping to stretch leg muscles and improve height effectively.

exercises to increase height at home - exercises sitting with feet

Sitting with feet is a very useful home exercise to increase height

Implementation steps:

  • Step 1: Sit in a straight back position on the floor, legs stretched forward. Inhale, arms extended, body bend forward so that hands can touch toes.
  • Step 2: Always keep your legs in a straight position (don’t bend your legs) so that your leg muscles can stretch effectively. Hold the leg pull for 10 seconds, then return to the starting position.

Repeat the movement 10 times.

10. Wall Stretch

This exercise is simple to perform, affects joints in many parts, helps to straighten the back, trains the spine, improves height and physique.

exercises to increase height at home - wall stretch

Exercises to increase height at home to straighten back and spine

Implementation steps:

  • Step 1: Stand next to the wall, hands on the wall. Step your left foot forward, slightly bend your left knee while your right foot moves back, and at the same time use your arms to push hard against the wall.
  • Step 2: Keep your spine straight with the wall and maintain this position for 3-6 seconds.
  • Step 3: Switch to the right foot and do the same. Do each leg 10-20 times.

11. Swinging on the bar

The swing exercise helps to stretch the whole body, creating conditions for the cartilage to grow faster, and at the same time pulling away from the ends of the bones, helping the bones to grow quickly and increase height.

exercises to increase height at home - swing on the bar

Swing your body on the bar regularly for the cartilage to grow faster

Implementation steps:

  • Step 1: Hanging naturally on the bar, hands at a position wider than shoulders and firmly grasping the far bar.
  • Step 2: Bend your elbows and use all your strength to swing up until your head is higher than the bar. When the chin is in a level with the bar, maintain that position for 5-10 seconds. Keep your legs in a 90-degree bend to your back. Relax your body and slowly lower yourself down.

Repeat the movement 5-15 times depending on your ability, do not exercise too hard to avoid affecting the arms.

Read more:

  • 8 barbell exercises to increase height quickly
  • How to practice yoga to increase height effectively

Some notes you need to know

In addition to practicing height increasing exercises at home every day, do not forget to combine a balanced diet, give your child more milk to increase height and foods to support height increase containing nutrients for bone growth. strong and supple such as: Nano Calcium, Vitamin D3, MK7, Magnesium, Phosphorus…

Exercises to increase height at home - nutrients to supplement

Set of 3 Nano calcium, Vitamin D3 and MK7 help increase height effectively

The combination of Nano Calcium, Vitamin D3 and MK7 has the effect of attaching Calcium to bones, making bones strong, preventing osteoporosis, rickets, giving the skeleton strong enough to grow taller naturally.

  • Nano Calcium: Compared to Canxo In normal form (in foods, calcium tablets), Nano Calcium has the ability to penetrate into the blood 200 times more, because Nano Calcium has a microscopic nano-molecular size. Nano calcium will go into every position in the bone, making the skeleton strong. Just a sufficient amount of Nano Calcium, the skeleton will grow naturally, significantly improving height.
  • Vitamin D3: soluble in fat helps the body absorb Calcium and Phosphate, plays an important role in building and maintaining strong bones and joints.
  • MK7: has the effect of activating Osteocolcin to help prevent osteoporosis, and at the same time increasing collagen in the bones for strong and sturdy bones.

Besides: Magnesium, Phosphorus, Magan, Iron … minerals are extremely important for the body to develop comprehensively.

Read more:

  • How to increase height by 5cm in “wink”
  • 9 effective measures to grow height
  • What is grade 1 stunting? How to cure?

When the body is fully supplemented with nutrition, combined with exercise exercises to increase height at home Regularly, the height will definitely improve quickly. Please note in your notebook these exercises to do every day!

See more: Excellent doctor, Dr. Le Thi Hai, former director of Nutrition Examination Center, National Institute of Nutrition will advise on how to increase height safely and effectively HERE.

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