Top 10 exercises to increase height for men

If you don’t have time or don’t want to work out at the gym, you can work out at home. v

At what age do men increase their height?

This is true even when men have not yet reached the end of their growth spurt, specifically during puberty (12-18 years), when height can “break through” to 8-10 cm in just one to two years. . After this age, growth may slow down or stop completely by age 20.

If your doctor tells you that the synovial cartilage has closed, you can take an X-ray to see if that’s the case. Form the skeleton, and then you can accept your actual height.

You can still increase your height if you eat healthy and get enough sleep. You can exercise at home if you don’t have time to join sports clubs.


The best height increase exercises for men

An Englishman named Alice Robinson tested the benefits of spinal stretching exercises. He also noticed that his height increased during puberty. If you are young and in puberty when the skeleton is growing rapidly, the exercises to increase height for men have the effect of stretching the body and are very easy to do. Usually, they are easy to do:

Lesson 1: Jumping on the spot

This simple move can increase height. Imagine when you grow plants outdoors, it will be much easier to grow taller plants indoors. When the muscles, bones and hips in your legs, thighs and hips are stretched, the joint cartilage will have more room to grow and bring many great benefits to the height growth process.


– Spread your legs wide and bend your knees. Next, jump as high as possible.
Start by jumping for about 2 minutes, then stop for 30 seconds. Then continue the exercise about 6-8 times.

Lesson 2: Bend over

This exercise not only helps you to increase your height but also helps to reduce belly fat. This flexibility exercise is a must for anyone who wants a toned and beautiful body.

When doing this exercise, remember to stretch as much as you can and combine it with deep, steady breathing.


– Stand straight with your feet shoulder width apart.
– Bend down so that your hands touch the ground, your toes touch the ground.
Hold the bend for a few seconds, then return to the starting position. Repeat this motion several times for best results.

Lesson 3: Pelvic lift pose

You won’t be surprised to learn that this move is a favorite of UFC fighters. It focuses on lengthening and lowering the spine. It is highly effective and beneficial for the growth of the body.


Spread the mat and lie on your back.
Slowly push your pelvis upward so that your knees are bent at a 90-degree angle. This position should be maintained for about 20-30 seconds.
For best results, repeat this movement a few times.

Lesson 4: Bend your knees to move with the bar

Although it looks easy, this move can be difficult for beginners. It will help you to increase your height if you practice well and are comfortable with it.


– Hang the bar so that your heels are at least 30 cm above the ground when you swing the bar.
Raise your arms and hold the dumbbells, arms wider than shoulder width.
– Bend your right knee and return to the starting position. Next, bend your left knee and repeat the process about 15 more times. Divide the result into 2-3 times.

Lesson 5: Cobra Pose

This is a very popular yoga pose and is loved by both men and women. It’s simple, but effective for your body and height. The hips and spine are stretched when we move. In addition, the abdomen was also burned. This increases flexibility and flexibility. It also stimulates bone growth. We can have a beautiful body if we take care of ourselves. Continue training.


– Lie on your stomach with your palms facing down.
Inhale deeply and slowly lift your body off the ground using the force of your hands. Keep your eyes on the ceiling and your back as straight as possible.
– For about 1 minute, stay in the same position as Step 2. Next, breathe deeply and repeat the movement for 5-10 minutes.

Lesson 6: Bridge Pose

This pose can be compared to a pelvic lift, but it opens up more with your back, knees, and spine arched up like a bridge. This movement can be used to increase height if you do it regularly.


Lie on your back on the mat and place your hands on your chest. Your feet should be shoulder width apart.
Slowly draw your legs in and raise your hips and back.
Place your hands on the mat and keep your legs straight. After about 30 seconds, relax and breathe slowly and evenly until your neck and back feel a stretch.
Slowly lie down, relax, then repeat this movement about 3-5 more times.

Lesson 7: Jump rope

Jumping rope can help you lengthen your body and increase your height, which is something many people are surprised to hear. Jumping rope can also help build stronger bones and muscles. It would be a pity to ignore this simple, but very useful topic.

This subject is very important so that you don’t get in the way of your practice.


– Do a rhythmic jump rope 80-100 beats/min
Jump for 4 minutes, then rest 1 minute and repeat until you’re done.

Lesson 8: Stretching like a cat

The cat-style stretching is not only beneficial for the digestive system, but also for the growth of height and the health of the body. This movement has an impact on the spine.


Keep your hips in line with your knees and kneel on the ground.
Inhale slowly, expanding your chest and abdomen toward the ceiling. Next, raise your head.
Inhale slowly, draw your stomach in slowly, arch your back, and lower your head.
You can repeat this movement from 4 to 6 times, each time from 6 to 8 seconds.

Lesson 9: Neck strain

Neck stretch is a great exercise to increase height. This move is very simple and easy to do.


Place your hands behind your neck and intertwine. Bend your neck forward as much as you can. This should be done for between 5-15 seconds at a time.

Lesson 10: Touch your toes

Stand with your hands up, bend your knees to touch your toes. When bending over, keep your legs straight. You may slightly bend your knees if you don’t straighten your legs. Continue this process for about 2 to 3 seconds at a time. Continue doing this until your feet touch the ground with your back.

You can increase your height by doing exercises before going to bed.

You can increase height quickly and effectively by exercising daily, participating in sports activities, practicing exercises to help increase height. Get the best performance


Best time to exercise to increase height

Exercising at the right time can help you improve your energy and health. There are times when exercise is not necessary to protect your muscles or increase your risk of certain diseases.

When is the best time to exercise?

Morning: Practice from 6am-8am to get your body ready for the new day.

Late afternoon from 4pm to 5pm is the best time to exercise. This will help stretch muscles and joints and help absorb vitamin D from sunlight, keeping the body supple and strong.

Note the times when you should not exercise

After eating: This can cause slow digestion and disturbances affecting the stomach and intestinal lining.

Before bed: Exercising before bed can increase heart rate and blood circulation. This can make your body tired.

Muscle pain is a sign that you are having trouble with your muscles.

Are squats good for increasing height?

The best exercise to improve your body shape is the squat. This move involves nearly your entire body including your quads, quads, glutes, and glutes. Muscles of the lower back, hips, abdomen, shoulders, chest, heart and lungs. This exercise will help you increase height by stimulating the body to produce growth hormone.

When exercising, you must pay attention to keep the lower back straight and the hips lower than the knee joint. Knee injuries can be caused by improper movement.

To increase height, you can exercise

You can increase your height by choosing the right exercise time. Below is the training schedule for 1 week.

Effective exercise regimen to increase height for men

Training schedule Exercise Practice time
2nd Single bar 6am – 7am
3rd Spot jump 4pm – 5pm
4th Pelvic Lift 8am – 9am
Thursday Bridge 5:00 p.m. – 6:00 p.m
Friday Skipping 7am – 8am
Saturday Cobra 5:00 p.m. – 6:00 p.m
Sunday OFF OFF

You should regularly exercise in the sun for the best results. This will help increase the absorption of vitamin D, good for skin and bones, and support height development.

Pay attention to nutrition when exercising to increase height

Sports require a lot of energy, strength and discipline. You need to eat enough nutrients, rehydrate your body for the training process to be more effective.

Before and during exercise

Do not eat too much or too little. Hypoglycemia may occur with dizziness, lightheadedness, nausea, and lightheadedness. Too full stomach causes discomfort, sluggishness will affect the exercise process. Eat at least 2 to 3 hours before you exercise.

You should also pay attention to how vitamins are fortified in fruits, vegetables, and the outer skins of cereals.

Drink 400-600ml of water about 20 minutes before you start exercising. Exercise can be dehydrating. Water will help lubricate joints and stimulate bone growth during exercise.

After practice

You should rest for 45-60 minutes depending on the intensity of the exercise. This will allow the organs to better absorb nutrients and increase the amount of glucose, the source of energy. The most effective muscles are stored to stimulate growth.

You can choose from many different servings depending on your purpose. For example, if you are looking to increase the efficiency of glucose replacement, you may want to eat foods rich in carbohydrates. You should consume a lot of protein (protein makes up 10%).

You can lose weight and gain height by eating more protein and less carbs, but you should not skip meals.

A meal plan after exercise you can refer to as: Cookies or 1 glass of milk to increase height. After 1-2 hours of intense exercise, fruit juice should be chosen. Protein-rich fruits like bananas, peaches, pears, and salad dressings are good choices. After exercising for 2-3 hours, you should eat 200-400 calories of avocado, banana and chicken.