NINTH Week

Exercise 33:

  • a)     Assume lunging position.
  • Right leg bent at the knee; left leg stretched back as shown.
  • Feet riveted to the floor. Hold a bar at the shoulders as shown.
  • Concentrate!
  • b)    Grip the bar with all your strength.
  • Raise it to the full length of your arms without bowing the head.  Raise the bar as high and as far as possible.  Stretch for three seconds.
  • Breathe Properly.  Inhale through the nose while raising the bar.  Hold your breath while stretching.  Exhale through the mouth while returning the bar to the shoulders.
  • When you have done a fixed number of exercises with the right leg bent, change the position of your legs and continue with your training, conscientiously.

exercises to increase height exercises to increase height

Exercise 34:

  • a)     Upper body bent at the waist. Legs apart.
  • Fingers intertwined at the nape of the neck.
  • b)    Twist to the right.  Return to horizontal centre.  Then twist to the left.
  • As you continue to do this exercise, straighten up gradually and slowly to the vertical position.

exercises to increase height exercises to increase height

Exercise 35:

  • a)     Stretch out completely on your stomach.
  • Can your fingers stretch out another centimetre?
  • How about your toes? Every millimetre counts.
  • b)    Raise both your arms and your legs simultaneously.
  • Stretch out both your arms and your legs for three (3) seconds.
  • Slowly lower your arms and legs.
  • Breathing: inhale while raising, hold your breath while stretching, exhale while lowering.

exercises to increase height exercises to increase height

Exercise 36:

  • a)     Standing position. Legs rigid and well apart.
  • Arms raised above your head.
  • Stretch out fully (maximum height).
  • exercises to increase heightb)    Bend forward at the waist and push extended arms through your legs.  Stretch.
  • Exhale fully through the mouth as you bend.  Hold your breath as you stretch.  Inhale through the nose as you return to standing position.
  • Be true to your daily routine. What is important is Patience, Continuity and Perseverance. Don’t give up now!

TENTH Week

Exercise 37:

  • a)     Standing position. Legs well apart.
  • Arms stretched over the head, hands clasped. Maximum Stretch! exercises to increase height
  • b)    Bend at the waist exhaling fully.
  • Your arms must stay straight and taut.  In fact, your biceps stay constantly pressed against your ears.
  • The idea here, is to stretch your arms forwards as opposed to downwards.
  • Inhale through the nose as you return to standing position.
  • Concentrate and stretch as high as possible while clasping your hands as hard as possible.

Exercise 38:

  • a)     Supported solidly on the palms of your hands and on your toes as shown.
  • Legs very taut.  Chest and head arched back.
  • Arms taut in vertical position.
  • b)    Raise your buttocks as high as possible.
  • Hold this “A” position for three (3) seconds.
  • Return to initial position, remembering to arch the head and chest backwards.
  • As the days go by, this movement should become more and more pronounced.

exercises to increase height exercises to increase height

Exercise 39:

  • a)     Propped on your shoulders as shown.
  • Support your hips with your hands.
  • Legs taut.  Feet pointing up. Stretch.
  • b)    This is the bicycle exercise, where you have to pedal.
  • Slowly make high and full circles.
  • Before ending the exercise, assume the initial position and stretch yourself for a few seconds.

exercises to increase height exercises to increase height

Exercise 40:

  • a)     Stretched out on your back. Hands behind the neck.
  • Feet together. Deep concentration.
  • b)    Keeping your legs taut, raise them to a ninety (90) degree angle, toes pointing up.
  • Lower your legs Slowly, to about two (2) inches (about 5cm) from the floor and then stretch and stretch again….
  • Breathing: as you raise your legs, exhale fully.  As you lower your legs inhale through the nose.

exercises to increase height exercises to increase height

ELEVENTH Week

Exercise 41:

  • a)     Legs apart and taut.
  • Holding no more than a 2lb. (1kg) weight, lean forward.
  • IMPORTANT:
  • Look at the drawing.  Notice how the arms are in line with the head.  In other words, they form an extension of the upper body.  This will make the exercise more effective.
  • b)    With the weight well in hand, form a large circle.  Start from the right side.  When you reach centre lean backwards and stretch.  Then continue your circle.
  • To avoid getting dizzy, alternate.  After rotating counter clockwise, move clockwise.
  • This exercise should be done perfectly.  From day to day, perfect this great movement called “Circumduction”.
  • Hard work leads to success.

exercises to increase height exercises to increase height

Exercise 42:

  • a)     Back riveted to the floor.
  • Keeping legs straight, grasp your ankles firmly with your hands.
  • b)    The object here is to rock yourself.
  • Try to keep your legs very straight.
  • As the days go by, try to improve and increase the rocking motion.
  • Work energetically and in rhythm.

exercises to increase height exercises to increase height

Exercise 43:

  • a)     Standing position. Legs well apart. Long bar on the shoulders.
  • Perfect posture.
  • b)    Twist to the right then bend at the waist, exhaling fully.
  • Hold your position for three (3) full seconds.
  • Inhale while returning to centre position.
  • Repeat the movement to the left, while breathing correctly.
  • Avoid moving your legs.
  • Take the time to do your exercises perfectly.
  • Concentrate on your goal: TO GROW!

exercises to increase height exercises to increase height

Exercise 44:

  • a)     Stretched out on your back. Feet hooked under a support as shown.
  • Legs bent at the knee. Fingers intertwined at the nape of the neck.
  • b)    Sit up Briskly, exhaling fully through the mouth.
  • Your shoulders come up to your knees.  Raise your elbows.  Examine the drawing.
  • Lower yourself slowly, while inhaling.
  • Enjoy your exercises! Enjoy your efforts! Enjoy Life!

exercises to increase height exercises to increase height

TWELFTH Week

Exercise 45:

  • a)     Legs well apart. Upper body bent over to a ninety degree angle.
  • Arms extended forwards; hands clasped.
  • Stretch forwards and not downwards.
  • Arms in line with the upper body.
  • b)    Swing your arms to the right and stretch.
  • Return to centre position and stretch forwards.
  • Swing your arms to the left and stretch.
  • Clasp your hands tightly while thinking of your goal.
  • Your legs shouldn’t move.
  • Remember to keep your biceps pressed against your head.
  • An excellent exercise.

exercises to increase height exercises to increase height

Exercise 46:

  • a)     Palms flat on the floor and feet resting on a bench or foot stool.
  • Head well back as shown.  Arms straight and taut.
  • Form an arch with your body.
  • b)    Raise your buttocks (bum) as high as possible.
  • Your body assumes an “A” frame position.  Hold this position for a few seconds. Slowly return to the initial position.
  • Breathe with regularity.  Exhale while raising your buttocks; inhale when lowering.

exercises to increase height exercises to increase height

Exercise 47:

  • a)     Standing Position. Hands on hips. Feet together. Perfect posture.
  • b)    Raise your right leg and keep it very rigid; stretch it forwards as if you were reaching for an imaginary wall.
  • Then repeat the movement with the left leg.
  • Warning:  Be careful not to fall backwards.

exercises to increase height exercises to increase height

Exercise 47, 48, 49, 50, 51 I don’t have, as the assholes gave me less information.

THIRTEENTH Week

Exercise 52:

  • a)     Stretch out on your back. Legs well apart.
  • Arms extended over your head; hands together; stretch!
  • b)    In a brisk and energetic motion, come up and touch your right foot with both hands, exhaling through the mouth.
  • Slowly, return to the floor; stretch your body.
  • In a brisk motion come up and touch your left foot.
  • From week to week, your body is becoming more supple, your shape and form is improving.  You feel good about yourself.

exercises to increase height

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Filed under: 100 ExercisesJournal 1





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