Try This 30-Day Workout Plan to Increase Height

Try This 30-Day Workout Plan to Increase Height

Height is something many people are self-conscious about, and that is why many are investing a lot to grow an inch or more.

Does exercising make you taller? According to Healthline, about 60 to 80 percent of your height will come from your genes. The rest would be affected by nutrition and exercise.

What exercise makes you grow taller? There are many ways that exercise can help increase your height. In addition to height increasing yoga exercises, one of the most popular ways is to adapt to a 30-day height increase challenge.

How To Increase Height In 1 Month At Home: Workouts You Can Try

woman doing Pelvic Shift Exercise - Fitness Expo

Pelvic Shift Exercise

  1. Lie flat on the floor.
  2. Stretch out your hands on your sides with the palms on the floor.
  3. Bend your knees and bring in your feet close to your butt.
  4. Lift your pelvic as you arch your back.
  5. Keep your buttocks firm. Use your legs and your shoulders to carry and support your weight.
  6. Keep this pose for about thirty seconds. Repeat for 5-10 repetitions.

Hanging/Pull Up Hang Exercise

  1. Secure your grip on a pull up bar or other sturdy bar.
  2. Jump up and hang on to the bar.
  3. Make sure to keep your arms and spine straight.
  4. Keep this pose for about 30 seconds. Repeat three times a day.

Single Leg Hopping

  1. Start hopping on your left leg ten times while keeping your hands up in the air.
  2. Do the same movement ten times on the right leg.

Puppy Pose

  1. Position on all fours on the floor.
  2. Align your knees with your hips and the hands with your shoulders.
  3. Put your toes together and move your hands forward.
  4. Start stretching your hips backward until it reaches your feet so you can stretch your lower body.
  5. Hold this pose for a minute.

Side Stretch

  1. Begin with standing straight with both feet together.
  2. Clasp your hands and bring it above your head.
  3. Bend your body to the left and hold the stretch for 20 seconds.
  4. Return to your normal position. Stretch to the other side. Alternate movement on both sides.

Low Lunge Arch

  1. Sit on your buttocks and lock your fingers and stretch your arms to reach your feet.
  2. Bend your left leg and stretch your right one as you do step one.
  3. Remain in this pose for 30 seconds. Switch sides.

women doing cobra stretch - Fitness ExpoCobra Stretch

  1. Lie on your belly and put your palms on the floor under your shoulder.
  2. Arch your back upward as you arch your spine as well.
  3. Hold this position as long as 30 seconds. Stretch your back as high as you can.
  4. If this is your first time exercising, you can begin doing at least five reps on the cobra pose.


Jogging can be done according to your pace and strength. This will help you make your legs stronger and grow longer.

Jumping and Skipping

These activities will involve a lot of action from your legs. Aim to jump or skip as much as you can. Jumping and skipping are some of the best exercises to increase height.

Vertical Bends

  1. Stand with your legs slightly apart.
  2. Expand your calves by bending down. Try to touch the floor without bending your knees.

Standing Stretch - Fitness Expo

Standing Stretch

Refer back to vertical bends. Instead of standing with your feet apart, you will reach for the floor with your knees together. Keep your legs straight the whole time for efficiency.

Side Bends

  1. Start with standing vertically. Bend you body sideways and stretch as far as you can.
  2. Hold this position for about 30 seconds and repeat it for the other side.


Swimming needs to use your whole body, from your legs, to your torso, and to your arms. It also burns fat and builds upper body muscles. The breaststroke is the recommended style to add on height.

Toe Lifts

  1. Stand and keep your back straight and stretch your legs as you reach your hands up.
  2. For easier balance, you can lean against a wall and put your hands high.

Legs Up

  1. Lie down and put your palms down in your chest’s sides.
  2. Raise your legs while keeping them both together.
  3. If your back needs support, you can use your hands.
  4. Do multiple reps that last about 30 seconds each rep for a total of thirty minutes.

Aside from trying this 30 days height increase challenge, there are other things you can do.

Maintaining a balanced diet still goes a long way since your body needs nutrients to build and repair itself.

Take height supplements with caution and consult first with a doctor before taking any.

Maintaining a good posture even after exercising also helps your growth. Keep track of your exercise routine with a 30-day workout app. Take advantage of your adolescent and teenage years to grow, grow, grow!

Contact us now to get more tips on how to increase your height!

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