Exercises to increase height at any age

Stretching for Increased Height

There are a set of specific stretches you can do. Begin in a sitting position with your legs outstretched and your hands touching your feet. If your hands cannot reach your feet, touch as close as you can. Then raise your torso with both arms facing up. When you become upright try to maintain this pose, stretching your body as much as possible, for 50 to 60 seconds. Try repeating this movement for best results. You can also add in different modifications in stretching such as cobra, leg stretches, pelvic shift and so on which I will discuss in the next part of the article.

A great stretch to help you grow taller

What are the Benefits of Stretching?

Professionals maintain that stretching workouts imitate the conditions and exertions produced by other resistance workouts such as weight lifting. But unlike weight lifting workouts, stretching workouts target the spine, helping it lengthen.

A good stretching program includes diverse routines to put the body in a number of different positions. This makes the body more flexible and faster growth rate of bones. A successful set of exercises, done regularly, can add 2-3 inches of height over time.

Pelvic Shift

Pelvic Shift can help you gain a few inches

Pelvic shifts are one of the easiest and most effective exercises to increase height, targeting the lower spine and the hips.

Steps:

1. Lie on your back with both shoulders and arms settled rigidly on the floor.

2. Bend knees and move your feet closer to the buttocks.

3. Curve your back and thrust your pelvis higher.

4. Do the pose for 20 seconds.

5. Repeat the steps. Yoga exercises can also be included in your routine to get a good result.

Check out the video below for a further demonstration.

The Cobra Stretch

Cobra is a great exercises to grow taller

Directions for Cobra Stretch

1. Lie on your abdomen on a workout mat or floor with hands settled straight under your shoulder. Legs and toes must be straight.
2. Softly exhale. Work your abdominal muscles to support the spinal column. Thrust your hips off the mat or floor.
3. Straighten and lengthen your torso while keeping your hips steady. Remain in this position for 15 - 30 seconds.
4. Smoothly lower your upper body back to the floor, stretching the spine as you come down.
5. If you feel any distress with this movement, stop the workout immediately and consult your medical doctor.

Check out the video below for further instructions on how to do the Cobra stretch.

Table Stretch

gain 2-3 inches with table stretch

The table stretch can be very good for your back, but be careful with it as it can potentially cause injury.

1. Sit down on the floor with your legs straight and outstretched in front of you.
2. Place palms of your hands on the floor next to your butt.
3. Then tuck your chin against your chest.
4. Now move your head back as far as it will go.
5. As you move your head and keep your arms straight, lift your body so that your buttocks lift up from the ground and knees form 90 degree angles.
6. The torso and thighs will be straight and parallel to the floor. Your arms and shins will be perpendicular to the floor. You will be the form of a table.
7. Hold for 8-20 seconds

This is another hard stretch for some. If you can't do it right away, just do the best you can and you will eventually build up the strength to do it with ease.

Leg Stretching Exercises

These calf and achilles tendon stretches can stretch your body and add inches to your height.

These stretches can make your bones more flexible and elastic and give you strength and flexibility. Do these stretches and hold the position for 4-10 seconds. Repeat each stretch for 10-20 times on each leg.

Calf Stretch

Place both hands on the wall in front of you in a position comfortable enough where you can put weight onto those hands. Move one of your legs closer to the wall while keeping the remaining foot fully on the ground - don't let it come up. If you don't feel a stretch, move a bit farther away from the wall and try again.

Achilles Tendon (attaches heels to calf)

In the same position as the above stretch, slightly bend your back leg until you feel a stretch in the tendon.

Hanging Exercise

Add to your height with this hanging exercise

Hanging exercises are universally considered to be the most effective. It can be done by all age groups, though it must be done regularly to keep the body healthy and active. Hanging exercises help you stay fit and grow taller quickly and naturally. Hanging can give good results when done for about thirty minutes a week.

Hang on a strong horizontal bar with your arms and spine stretching out. Maintain this position for 10-20 seconds and repeat 5-10 times. Increase the number of repetitions gradually, though be careful not to push yourself and exceed your limit. Hanging can also make your arms and palms stronger.

Monkey Bar Hanging

This is the most popularly used hanging technique. It harnesses gravity to help make you taller. Typically, gravity makes you shorter because when you are upright, gravity pushes your body downward, compressing your spin and bones. This technique focuses on the lower spine and reduces the tension in the vertebral column.

Steps

1. Get a horizontal bar with some height. If it is too low bend your knees to stretch.
2. Grasp and hang on the bar.
3. Relax your upper body for gravity to work on.
4. Hang on for 10-20 seconds and repeat 5-10 times.
5. Add ankle weights once you have mastered the exercise.

Swimming

It relaxes you and helps you grow taller

It is a simple exercise.We all love to go for swimming. Just float yourself on the water and also try to do some drills and exercises. For this you need to learn to swim properly which should be done with a qualified coach or trainer.

Inversion Table Exercises

another grow taller exercise

Working out on an inversion table can be risky because you can seriously damage your back. So you should consult a trainer or other professional before using one. But all we will be doing is hanging upside down, which will stretch your knees, vertebrae and all the parts of your body.

Exercises to reduce stomach fat

>Crunches / Sit ups

This exercise is beneficial for your upper abdomen. Lay on the floor and hold your hands by your ears rather than behind your head to prevent a neck strain. Bend your knees with your feet on the floor. Then lift your shoulders and upper back up and away from the floor with your face pointing toward the ceiling. Exhale as you come up as far as you can, hold for a second, then inhale as you return to the starting position. Repeat 15-25 times.

>Pike and Extend

Lie on the floor with your legs extended over your hips (see the left image). Then crunch up so your hands reach towards your feet. Then bring your arms back overhead while at the same time you lower your left leg towards the floor. Then crunch up again while your hands reach both your toes, but this time when you bring your arms back overhead, lower your right leg towards the floor. Repeat 20 times alternating sides.

>Front Bridge exercise

This exercise is great for strengthening your core muscles and is also good for the back (read my other post for more great exercises to strengthen your back). Suck your belly button and keep your body as straight as possible without locking your knees. Continue to breath and don’t hold your breath. Hold yourself in this position as long as you can, then rest. Repeat 2-3 times. Gradually extend the time of holding yourself in the position.

>Hip lifts

Lie on the floor with your arms by your sides. Your palms facing down and your legs over your hips at 90 degrees. Feet are flexed. Then lift your hips off the floor using your core muscles while your legs are reaching towards the ceiling. Then return to the starting position. Repeat 15 times.

>Crunch Chop And Crunch Chop Twist

Lie on the floor while your legs are over your hips at 90 degrees and your arms are overhead. Take a deep breath, and when you exhale, lift your head and shoulders off the floor, and as you crunch up, open your legs so your arms chop through your legs. Repeat this movement for 1 minute.

When you want to work your obliques, chop each hand through the opposite leg, for example, when you lift your head and shoulders off the floor, chop with right hand through your left leg and alternate between the sides.

>   Side Plank

Lie on your right side while your legs are extended and your feet and hips resting on the floor on top of each other. Your right elbow should be directly under your shoulder as per the illustration. Then contract your core muscles and lift your hips and knees off the floor. Hold for as long as you can and then return to the starting position. Then do the other side and repeat.

>    Leg Drop

Lie on the floor while your legs are over your hips at 90 degrees. slowly lower your legs as low as you can without touching the floor, but make sure not to lift your lower back. Then raise your legs to the starting position. Repeat 10 times.

 

Homemade remedies to reduce stomach fat

1. Honey

Take a medium glass and fill it with hot water. Add the juice of 1 lemon and 1 tablespoon of honey to it. Drink this after waking up in the morning as a first thing. Practice this remedy on a regular basis and you will certainly notice the difference.

2. Hot Water

Drink around 1 litre hot water on an unfilled stomach. This will cleanse the body thoroughly.

3. Tomatoes

Eating raw tomatoes also helps in reducing the belly fat.

4. Ginger

Steep water and add ginger to it. Then, add honey and pepper. Simmer it for 5 minutes. Honey helps in dissolving the fat while ginger and pepper will increase the metabolic rate.

5. Mint

Add 1 tablespoon honey, a pinch of pepper, and some crushed mint leaves to a cup of hot water. Let it to steep for 5 minutes. Strain and drink the liquid to get a flat tummy. Mint soothes the abdomen while honey and pepper dissolves the fat and boosts the metabolism.

6. Apple Cider Vinegar

Consume apple cider vinegar with your food. It will make your stomach fuller, thereby curbing your appetite. This remedy not only helps in reducing the chubbiness of your tummy, but also in regulating the blood sugar level.

7. Curry Leaves

Curry leaves help in detoxification of the body, which automatically leads to less accumulation of fat on the tummy.

8. Cardamom

Cardamom works as a great metabolism booster and an amazing detoxifying agent. Cardamom is also used for losing weight.

10. Cinnamon

Cinnamon works as a great fat burner. Take ½ tablespoon of cinnamon powder and steep it in water for 5 minutes. Add 1 tablespoon of honey after straining the cinnamon water. Drink this before breakfast and before going to bed.

11. Lemon

Drinking lemon juice on the daily basis will definitely reduce the belly fat soon. Add lemon juice in a glass of water. Also add a pinch of salt. Stir it well. Drink this every morning.

12. Garlic

In order to reduce belly fat, chew 3-4 cloves of raw garlic in the morning and drink the lemon water after consuming garlic. This is the best home remedy to reduce belly fat fast.

13. Almonds

Almond is a rich source of vitamin E. Consumption of almonds makes you full for a long time, which means you eat less.

14. Watermelon

Watermelon contains 82% water, which helps your stomach not to crave for food. Watermelon is rich in vitamin C, which is beneficial for health.

15. Beans

Consumption of beans regularly helps in reducing the belly fat. Beans are rich in fibers, which make your stomach full, and you will consume fewer calories. The fewer calories you will consume, the less would be the chances of getting fat.

16. Cucumber

Cucumber contains 96% water and 45 calories. Add cucumber in your diet as a salad or eat raw cucumber to get a flat tummy fast.

17. Avocado

Avocado is a very useful fruit for burning the excess fat. Avocado is a rich source of fiber. It keeps the hunger at bay. The monounsaturated fatty acids in avocado help to reduce the belly fat.

18. Oats

Have oats in breakfast. Usually, oats are filling, which means less hunger and less consumption of calories.

19. Apple

Eating apple regularly can help in fighting many diseases and it can also help in reducing the fat from your belly. Apple helps your stomach to feel full because it contains potassium and many vitamins. So, eat an apple in breakfast to get the desired tummy size.

20. Juice of Cranberry

Drinking juice of cranberry can help in burning fat because it’s rich in organic acid, which works as a digestive enzyme. Drink unsweetened cranberry juice daily for good results.

21. Fish Oil

Fish oil is a very good option for burning the tummy fat. Fish oil targets on the tummy and burn down the excess fat.

22. Peanut Butter

Peanut butter suppresses your appetite and boosts the metabolism. Peanut butter has niacin that avoids your tummy from bloating.

23. Eggs

Egg is loaded with plenty of vitamins and contains calcium, zinc, iron, phosphorus, omega-3, etc. All these helps in burning the belly fat. So, grab an omelette in the morning for a flat belly.

24. Green Tea

Green tea works as a detoxifier, which helps in burning the excess body fat. Consuming green tea daily can make your skin glow, as well as, make your tummy flat.

25. Berries

Strawberries, blackberries and raspberries contain plenty of fibers and are loaded with vitamins, which help to fight the cravings for food and sugary substances. This will slim down your belly.

26. Yogurt

Though, yogurt can help in gaining more weight, but plain and Greek yogurt can help in cut down the excess fat from the belly. Eat only Greek and plain yogurt to reduce the fat.

27. Bottle Gourd Juice

Juice of bottle gourd is very healthy. Drink a glass of bottle gourd juice for a flat and attractive tummy.

28. Parsley Juice

Parsley juice works as a detoxifier, which is filling as well as burns the calories. Parsley is an excellent herb for kidney and a great fat burner.

29. Dandelion Tea

Dandelion tea helps the body to shed excess fat in a healthy way.

30. Cayenne Pepper

Cayenne pepper and ginger can help in clearing the lungs and flush out the fat from the body. Take cayenne pepper and ginger. Crush them together and have the mixture daily.

31. Bananas

Like apples,banana are also rich in potassium and contain multivitamins. They are filling and help you to resist the cravings for fast food. Moreover, banana boosts the metabolic rate, thereby melting the belly fat.

32. Celery 

Celery also helps in reducing the fat from the belly and it contains only 8 calories. Drink celery juice or eat raw celery as a salad.

33. Water

Drinking plenty of water also helps in reducing weight. Drink at least 8 glasses of water a day. This will not only flush the fat, but also make your skin shiny and glowing. Your hair will become healthy, and the whole body will become radiant.

Homemade hairmask

> Avocado mask

Avocado is used in numerous beauty treatments and it’s an excellent ingredient for your homemade hair mask. An avocado mask is perfect for dry, dull hair. It helps to make your hair soft, smooth, hydrated and thick. Blend a small, ripe avocado with about 1/2 cup of milk and one tablespoon of olive oil or almond oil. Apply the mixture to your scalp and rinse off after 15 minutes.

> Egg mask

Egg mask is a refreshing and moisturising hair mask that is quick and easy to make. Just beat an egg yolk with 2 tablespoons of olive oil, a cup of milk and a squeeze of lemon juice, apply to your scalp and hair and rinse off with cold water after 15-20 minutes. Eggs are high in protein that helps nourish the roots, potassium that heals damaged hair, vitamin A that helps reduce breakage, and vitamin B12 that promotes the growth of new hair.

>Yogurt mask

If your hair is suffering from styling product buildup or it’s just dull from pollution, try to use yogurt mask to make it shiny again. Massage 1/2 cup (or more if you have long hair) of plain yogurt into slightly damp hair, leave for 15-20 minutes and rinse off. Then shampoo normally and enjoy a beautiful hair. If you don’t have yogurt, you can use sour cream.

> Banana mask

Banana is rich in vitamin A, vitamin E, vitamin C, and potassium, which help regulate your scalp’s oil production and keep your scalp healthy. Blend 2 ripe bananas with a tablespoon each of coconut oil, olive oil and honey. Apply to your hair, leave for 5 minutes, and rinse off with warm or cold water. Your hair will look shiny and soft in no time!

>Coconut oil mask

Coconut oil mask is perfect for dry and damaged hair. Take 2 parts of coconut oil and add to one part of olive oil. Apply to your hair and leave it in a shower cap for as long as you want. Then shampoo normally and rinse properly.

> Strawberry mask

If you have a problem scalp or oily hair, a strawberry hair mask is a must-try mask. The vitamin C in this mask helps regulate your scalp’s pH balance and oil production, making your hair healthier. Mix a handful of strawberries with a tablespoon of honey and a tablespoon of coconut oil. Apply to your hair and leave for 15 minutes. Rinse off with cold or warm water to reveal shiny, healthy hair.

>Oatmeal mask

Use oatmeal mask regularly if you have dandruff, itchy scalp, and other scalp problems. The great news is that oatmeal hair mask is quick and easy to make. Just mix a tablespoon of oats with a tablespoon fresh milk and a tablespoon of almond oil or olive oil. Apply to dry hair and leave for about 20-25 minutes before you shampoo.

Homemade face scrubs for oily skin

Oat face scrub

• Oats
• Water

Grind a cup of oats to get the powder, add two table spoons of oat powder with sufficient amount of water and rub it on your face for five to six minutes. A regular practice will help to get the glowing face. Oats helps in the reduction of extra oil from the skin there by the skin becomes clean and oil free.

Lemon and sea salt face scrub

This scrub is yet another best scrubs for the oily skin, it reduces the oil and gives your face a new glow.

• Lemon juice
• Sea salt
• Egg white

Take two table spoons of tea salt in a bowl and add it half table spoon of lemon juice and one egg white. Mix all the ingredients well and use it as your normal scrub, rub the mixture on your face for few minutes and then rinse off with the luke warm water. Lemon extract helps to lighten the tone, acne and other spots on the skin, sea salt removes the germs and egg white promotes to tighten the skin.

Cornmeal face scrub

The cornmeal face scrub absorbs the oil from the skin and gives you clean and smooth skin texture. 

• Cornmeal
• Lemon juice
• Yogurt

Mix one tablespoon lemon juice with two table spoons of cornmeal and two tablespoons of yogurt. Mix the three ingredients properly to make ready the facial scrub. Massage this scrub on your face for two to three minutes and leave your face for 5 minutes. Now rinse off with the warm water and again switch to cold water, this process helps your pores to close. Yogurt present in this facial scrub helps to make the skin hydrated and to reduce the acne. Lemon juice is a natural antiseptic and helps in preventing the black heads and to lighten the skin.

Salt and lemon juice scrub

To make this effective scrub, you will require a single tablespoon of sea salt and same quantity of lemon juice. Mix both the ingredients and apply over your face in such a way that it covers all the parts. Now, you need to massage your face with your finger tips. Blemishes of your face will be eradicated once you massage your face for 5 minutes. This is an excellent scrubber that helps in wiping all the molecular differences that is faced over the skin layer.

Cucumber scrub

Cucumber is also a wonderful natural ingredient that helps in making your face clear and makes your face smooth. In order to make a cucumber scrub, you need to take a single cucumber and mash it. This must be done after peeling the skin. Once the pulp is prepared, the next step will be to apply it over your face. You need to apply hands and finger tips over your face and all must be done in a circular direction. Once it is applied and kept for sometime your skin will appear to be clear and really attractive.

Egg with sea salt

The ingredients that you require for the same include two tablespoon of sea salt and one egg. You need to take the white portion of the egg and add 2 spoon of sea salt. Now you need to add ½ spoon of lemon juice in it. This is the time when you add all the ingredients well and apply over your face. You need to keep the yellow portion of the egg aside and use the white one. Both the ingredients lemon juice and egg are excellent as lemon juice helps in making your skin lighter and egg helps in tightening the skin. The germs over your face will be eradicated with the help of the skin lightening effect.

Honey scrub

Honey has the anti inflammatory property that helps in removing all types of skin infection. You can take two spoon of honey and half teaspoon of sugar and make a paste. Apply this paste over your face in such a way that it covers all the portions. Slowly rub your face with your finger in such a way that it covers all the portions of your face. Use your finger in a circular direction and remove the dead skin layer from your face completely. Now you must keep the scrub over your skin for 10 minutes and then remove it with the Luke warm water.

Tomato and ground oat

You need to take a large tomato which is red in color and also ripe. Now take a spoon of oat and ground it such that it is half done. Now add a spoon of sugar in the pulp and mix them well. Put it over your face in a circular motion and see the difference. Tomato is having an extra ordinary bleaching property that will make your face clear and attractive. Again oat works really well in scrubbing the spots and blemishes from your face. This will altogether give you a soothing and attractive skin tone without any troubles. You can also use this for two times in a week to get an extra ordinary benefit if you have problem with oily skin tone. You can also use it for other parts of your skin where you have black spots and scales.

Homemade skintonner for glowing skin

> Pour 1.5 liters of hot water over mint leaves .Leave the mint leaves in hot water for ten minutes. Strain this mixture and let it cool down. Use this preparation with cotton pads on your face to cleanse and tone it.

>Grate a fresh cucumber and add ½ cup of curd to this. Leave this pack on your face for 5-10 minutes. This natural face toner is very effective for oily skin type .You can store this facial toner in the refrigerator for regular use.

> Put a pinch of camphor in the bottle of rose water and wipe clean your face with this solution 3-4 times a day. This homemade facial/skin toner is helpful for those suffering from acne.

> Take 2 peaches after removing the peels . Mash them well to mix with almond oil /olive oil and one spoon of cream. Smear this mixture on your face and wash off with lukewarm water after ten minutes .The result: clear,resplendent and fresh skin.This amazing facial toner is a boon for dry and flaky skin.

> Pour spearmint, tea bags and chamomile tea bags separately in ½ cup of hot water. Mix 1/4 cup of carrot jucie, 1/ 4cup of cucumber juice, 1/2 cup of lemon juice in a container.Blend this with the first solution . .Carrot is bursting with the goodness of vitamin A and lemon is replete with AHA which keeps your skin young for long. You can put this homemade skin toner in a spray bottle to use it whenever you like to use it.

>Take 4 spoons of rose water,1/3 spoon of alum,100 gm of glycerin; mix them together to prepare a natural toner at home. You can keep this natural face toner in the fridge also for regular use.

> Mix vinegar and rose water in equal measure and wipe your face with this mixture to tone it.Vinegar and rose water mixed together is a wonderful skin toner.

>You can try ice cold water for toning your skin too .After cleansing your face ,dab on ice cold water on your face to close the open pores and tone it properly .Ice cold water is an excellent facial/skin toner.

>Steep green tea in water for ten minutes. Strain this mixture and apply this on the face .Try this recipe of natural facial toner in the morning to get a tingling fresh and smooth skin all day long.

> Mix 100 ml of rose water, 1 drop of chamomile oil and 1 drop of geranium oil together .And apply this mix on your face. This is the best natural face/skin toner for normal to dry skin.

> Take 100 ml of rose water ,1 drop of juniper berry and 1 drop of rose otto.Mix them together to smear on your face to tone it properly . This face toner is good for oily to normal skin.

> Boil one chamomile tea bag in 100 ml of water for 5 minutes . Apply this on face; do not rinse off.

>In a grinder, purée 1 apple with one spoon of honey .Keep this concoction on the face for 15 minutes; wash off with lukewarm water. Apple mixed with honey acts as a wonderful facial/skin toner.Try this recipe to get fresh and vivid skin daily.

> Apply lemon juice on the face for ten minutes and wash off. Scrubbing lemon on the face lightens your facial complexion too.

> Mix ¼ spoon of vegetable oil with ¼ spoon of lemon juice and 1 spoon of honey. Leave this mix on the face for 10 minutes and wash of with lukewarm water .Be ready to experience radiant skin right after the use !

>Take 2 spoons of water lemon and 2 spoon of distilled water and one spoon of vodka .Mash watermelon to extract the juice from it and add distilled water and vodka to it. Mix them well and use with cotton balls on the face .This homemade face toner can be used up to ten days after it is made.

> Take 2-3 cups of witch hazel and 1/3 cup of apple vinegar and 7 drops of lavender essential oil .Mix well all ingredient together .Witch hazel is a great astringent and apple cider vinegar maintains the PH balance of your skin. And lavender roil soothes the sensitive skin. This recipe is very good for oily skin.

>Take 2 spoons of oatmeal, one spoon of lemon juice,4 spoons of yoghurt, 1 spoon of chopped parsley,1 spoon of olive oil .Mix them together to use as a face toner. This face/skin toner is good for irritated and broken skin.

> Clean your face with any homemade cleanser and then apply egg white on the face and wash off after 15 minutes.

> Take 3 drops of lemon oil ,3 drops of lavender oil and 3 drops of distilled water; mix all ingredients together .Apply with cotton balls on the face and follow with moisturizer.

> Mix one spoon of milk , honey each and one egg together to make a natural toner at home. Wash off with cold water.

>Take 3 spoons of tomato juice and 1 spoon of organic honey and mix them together. Make it a thick paste to dab on your face to tone it naturally.

> Take 4 spoons of cucumber juice and 2 spoons of carrot jucie,1 spoon of mint juice and lemon juice. Pour hot water over mint leaves and steep for few minutes and stain it . Mix all ingredients well. You can put in a freezer or transform it into ice cubes and rub these cubes on the face .

> Mash papaya and blend in a mixer with apple cider vinegar. Apply on your face to tone it. Try this recipe of wonderful homemade facial/skin toner for dry skin.

> The mix of Rose mary, thyme ,white wine ,rosemary and mint is a good natural facial toner . Rosemary is an astringent that helps to stimulate cells that battle blemish and acne ; AHA in wine works for cell renewal and growth.