🧍♂️ HEIGHT INCREASE EXERCISE ROUTINE
Daily Duration: ~45–60 minutes
Frequency: 5–6 days/week
🔥 Warm-Up (5–10 minutes)
Do the following exercises to prepare your joints and muscles before the main
workout.
Exercise Sets × Reps/Time Notes
Arm Circles 2×30 seconds (each Forward and backward;
direction) keep arms extended
Leg Swings 2×15 reps per leg Front-to-back and side-to-
side
Jog in Place 2 minutes Light pace to increase
heart rate
Hip Rotations 2×15 reps per direction Rotate hips in a wide
circular motion
🏋️♂️ Main Exercises
Exercise Sets × Reps/Time Notes
Hanging Bar 3×30 seconds Keep body relaxed, don’t
swing
Masai Jump 10 sets × 100 jumps Jump lightly on toes,
avoid hard landing
Sprinting 5×20 seconds Full effort sprints, rest
40–60s between
Swimming (any style) 20–30 minutes Freestyle or breaststroke
best
🧘♂️ Stretching & Flexibility
Exercise Sets × Reps/Time Notes
Cobra Stretch 3×20 seconds Breathe deeply, stretch
chest
Downward Dog 3×20 seconds Push heels down for calf
stretch
Calf Stretch (wall) 3×30 seconds each leg Keep heel flat, feel the
stretch
Standing on Toes 3×15 reps Hold 2–3 sec at top
Touching Toes (standing) 3×20 seconds Don’t bounce, reach
slowly
Low Lunges with Arch 3×20 seconds each side Lift chest, feel hip stretch
🧍♂️ Posture-Boosting (Optional but Recommended)
Exercise Sets × Reps/Time Notes
Wall Angels 3×10 reps Back and arms flat on
wall
Reverse Plank Hold 3×20 seconds Opens chest, strengthens
core/posture
🥗 Extra Tips
- Sleep: 7–9 hours daily
- Nutrition: High in protein, calcium, vitamin D, zinc
- Hydration: At least 2–3L water/day
- Avoid: Heavy backpacks, long sitting, bad posture