Top 10 Exercises and Foods to Become Taller Naturally After 18 Years

If you want to become a few inches taller even after crossing 18 years of age, you should read this article. I am going to explain you some fruitful ways to increase your height simply by doing easy exercises and eating healthy food. Everybody wants to look taller and improve his or her personality. But due to the small height, it becomes really shameful to face the world with confidence.

Being tall with a well-curved body is certainly a good advantage to look attractive. It can help you not only to wear suitable clothes but also gain your confidence. The main link of height is with growth hormones and if your hormones don’t help you become taller, you can surely try out some other ways. You can grow your height after the puberty as well by doing exercises and eating healthy foods on a regular basis.


10 Useful Exercises to Become Taller:

Though the height of an individual increases up to a certain age, there are some stretching workouts that can increase your muscle even after 18 years of age. Let’s check out some effective exercises that can increase your height:

Hanging Exercises:

Hanging is the best practice to increase your height. By doing hanging exercises, you can get good results in a short span of time. In the beginning, you may face some difficulty to do hanging exercises but as the time passes on you will become familiar and easily perform all types of hanging exercises as per your ease.

Hanging exercise extends the spinal cord. Grabbing the bar should be strong enough to hang vertically in a proper position. Grabbing pull-up bar and monkey bar is for the body relaxation. Hang at least for 30 seconds and then again do the same exercise for ten times.

Jumping Workouts:

Jumping is a good to gain some extra inches. The effective jumping exercises are also known to be the practice that improves the stamina and makes your muscle stronger. Jumping in proper ways increase the bone density and blood supply, eventually stimulate the growth hormones. This causes the increase in height. But ensure to practice jumping exercises on a daily basis to experience the better results. Additionally, do it on a flat floor or plain ground, where there are fewer chances of injury.

Though there are a number of jumping exercises, I would suggest you go for some of the following ones: – squat jumps, jumping ropes, play sports like basketball, vertical jumps, etc.


Swimming is one of the best height increasing exercises. It refreshes and stretches the entire body. Swimming is known as a cardio exercise to burn fat but it is also helpful to gain a few extra inches of height. If you are new to swimming, make sure to first get the consultation with a qualified swimming coach. A proper training is necessary to learn swimming. Though it can be a troublesome task in the beginning, at the later state you will enjoy swimming all alone.

Downward Facing Dog Pose:

This is a kind of yoga asana useful for losing weight, but it also helps in gaining extra height. It increases the spines, shoulder, arms, feet and legs. The exercise also helps in getting rid of stress, fatigue, headache and insomnia.

Put your hands and feet on the ground and lift your lower and back in the V shape. Stay in this position for at least 1 minute. Repeat this exercise 3 to 4 times.

Triangle Pose:

With the help of triangle pose exercise, you can effectively increase your height. It is also helpful for strengthening groin, hamstring, hips, spine and calves. Triangle pose is also known as better digestion and stress buster.

Stand straight and then move your left hand and touch your left feet, while moving your right hand up making the 90-degree angle. Hold this position for at least thirty minutes. Do this exercise from another side as well.

Standing and Seated Toe Touch Exercises:

Standing and seated toe touch workouts are ideal for increase height and making your stomach muscles stronger. If you crave for a tight belly, these exercises are a good option.

Standing Toe Touch:

In this exercise, you have to touch your toes from your hands in the standing position. For this, you have to completely bend your backbone and then perform this workout. After touching your toes from your hands, make sure to hold the position for 10-15 seconds. Repeat this exercise for 10 times.

Seated Toe Touch:

Similar to standing toe touch exercise, in this exercise, you have to touch your toes from your hands but in the seating position. In the beginning, you may face difficulty to touch your toes. However, you can become familiar with this position by trying it on a regular basis.

Table Top:

This is a bit difficult exercise but useful as well. In order to get expertise in table top exercise and perform it properly, you require doing practice it a lot first. You have to curve your body like a table from your hands and feet. Remember to keep your hands and feet vertically to the floor.

Pelvic Shift:

This is the simplest exercise of all. You just need to stretch your spine and hips that lead to the increase in height. Just lie down on the floor and put your back over it. Now pull your spine and lower back up from the ground. Hold this position for at least 30 seconds. Repeat this exercise, 5-6 times.

Cobra Stretch:

This exercise is easy to perform without putting a lot of stress to your body. It stretches the spine and upper part of the body. The exercise is good to make your muscle stronger and tone up your abdomen and back. To perform this exercise, you just need to lie down on the floor from your stomach. Now, lift the upper part of your body by placing your hands up front. Lift your neck in the vertical position and hold this position for 30 seconds. The yoga asana is good to provide relief to your neck too.

Cat and Cow Stretch:

Stretching is the best practice to become taller naturally. It tones up your entire body without too much hard work. To start with, you first need to take a long breath and lift your spine and upper part of the body ensuring your hands and legs remain on the floor. Make a curve like a cat or cow (similar to four leg animals). Move your neck up and down at regular intervals.

10 Foods That You Should Eat to Increase Your Height:

Dairy products:

Dairy products like milk, cheese, paneer, etc. Consume these products as they contain the required elements and vitamins that are useful to boost height. Such important elements include vitamin A, B, D and E, proteins and calcium.


Known to be a great herbal remedy, Ashwagandha or Indian ginseng is widely used food. It is also good to become taller naturally. It is scientifically called as Withania Somnifera. It contains plenty of minerals to increase the bones and bone density that lead to increase in height. Ashwagandha affects the Human Growth Hormone (HCG) that is helpful in boosting your height.


When it comes to healthy yet affordable foods that help in increasing height, an egg is the first term that I think of. First of all, eggs contain the high source of Riboflavin, vitamin D, Vitamin B2 and calcium. Eating an egg daily can develop your bones and give you a good health.


Getting extra height is easy by eating fish dishes. Fishes such as sardine, salmon and tuna have a lot of vitamin D and proteins that are necessary for the growth of height. Vitamin D consumed from fish has the required sources for the development of bones.


If you want to become taller after 18 years, chicken is an ideal food for you. Chicken has rich protein to build your muscles and tissues. But make sure to consume chicken on a daily basis to get its proper effect.

Green Vegetables:

Leafy green vegetables have dietary fibers, minerals, carbohydrates and vitamins that are essential for the growth of height. Such essential substances stimulate the growth hormones and increase the height.


Soybean contains the high amount of carbohydrates, proteins, fiber, folate, and vitamins. It not only helps in boosting height but also in the overall health. The components of protein available in soybean improve the tissue mass that eventually leads to increase in height.

Nuts and Seeds:

Eating nuts and seeds as snacks can be a great practice to include it in a daily practice. There are several beneficiary nuts such as almonds and peanuts, whereas seeds like flax seeds and pumpkin seeds have important minerals to promote new body tissues.


Those who are weight conscious commonly ignore banana because of it contains weight gaining substances. However, its height benefits should also not be ignored. The rich minerals of banana can increase your height and also make you look healthy.


Oatmeal has plenty of protein to improve the muscle mass and increase your height. Its substances help in repairing the tissues and bones and promote fresh tissues.