In case you want to do morning exercises at home, first make sure you have enough room in your house, and that no neighbors will be disturbed, and that there is no furniture around to break while you do jumps. Here is what you will need:

First you need to have a horizontal bar in your room. This is going to be your main exercise equipment. No matter where you do your morning exercise you wit need a horizontal bar at home. It is a special bar made for home use. It can be installed between two vertical surfaces (walls) that are close to each other, or on the doorframe. It must be high enough so your feet should not touch the floor when you hang on the bar. Don’t forget – you will be growing taller, and one day you may be too tall for the height of the bar. The distance from your feet to the floor when hanging should be 4 – 7 inches.

You are probably thinking that 7, even 4 inches of height gains are impossible. Think again, Make it your goal, do your best, and one day your friends might not recognize you. You can buy this kind of bar at your local sports equipment store.

Open the window. You need fresh air and your blood needs oxygen. The indoor morning exercise program is almost the same as the outdoor program. The difference is that you might not have enough room for running and running jumps, unless you have a home gym with a track for running, or you do this workout at your local fitness center.

If you don’t have enough room for the outdoor program, here is an alternative:

When you are warming-up, you can skip the slow run and do light relaxing jumps instead. A treadmill would be a great piece of exercise equipment to own because slow running is the most powerful exercise for improving and keeping your health in good shape. For the goal we are trying to achieve, it is not necessary to have this kind of equipment. Running is just a good way to prepare yourself for the main exercise. You can also replace distance running with running in place (continuous light jogging, keeping both legs pumping). An indoor object that can be used in this program instead of the tree branch is any high overhanging object that you can only reach by jumping, such as a ceiling or a cloth placed high enough so that it is hard for you to reach.

Considering that you are at home, you can do some exercises that you are not usually able to do outdoors (nevertheless I still prefer the great outdoors for morning exercise). The following two exercises are good for stretching your back, legs and abdominal muscles, all areas which are important for your body’s ability to grow.

1.      Sit down on the floor (preferably on the rug), placing legs together and straight in front of you (do not bend the knees). Hold your hands under your calves as far as you can reach and push your body towards your legs, hard enough to feel a little pain in your calves. Hold this position for two seconds, then release. Do it 4 times, then once while pushing your body down as hard as possible for 20 – 30 seconds. Lay down on the floor on your back after that and rest for 1 minute (fig. 20,21).

2.      Lay down on the floor with your face down. Place your hands on the floor under your shoulders (fig. 22). Slowly push up with your arms, straighten them, lifting your upper body off the floor, and arch your back. Your lower body should be relaxed (fig. 23). Your head should be as high as possible. Hold this position for 4 – 5 seconds. Do it 3 more times pushing harder each time.

3.      Sit on the floor, keeping legs together and straight. Bend your body towards

your toes trying to touch them. It is very important not to bend your legs (fig. 24).

These 3 exercises are good to do at the end of your warm-up.

Morning exercises are a very important part of the procedure for growing taller, but this is not enough for maximum results. I want you to understand that growing is a continuous process. Therefore in order to give your body encouragement to grow you need to be committed to exercise continuously. Even on days when you don’t do morning exercises (which you should not skip for more that 2 days in a row), the rest of the program still applies. For the rest of your day you should not forger your goal.

Physical activities during the day

The following activities are crucial:

Your posture

You need to change the way you sit, the way you stand, and the way you walk. Right now, while reading this text, pay attention to your posture. Is your neck bent down a little, trying to hold your heavy head, or are you are holding your head straight up? How about your spine? Is it straight or does it look like a question mark? See what I mean? Yes, this is important for your body. Spinal disks should have as little pressure as possible, and way to minimize pressure on your spine is to keep your back straight at all times.

Try to imagine that your body is growing right now really quickly. Slowly stretch all your body up, making it look like you are growing one inch in 2 – 3 seconds. Try to put your head as high as possible. Stay in this position for a few seconds, then relax while keeping the same pose. This is the posture you should keep for the rest of your life. It will not only make it easier for your body to grow, this position of the body will prevent many diseases in the future. Even your brain will work better in this posture. Furthermore, it will be hard to get tired in a straight-up position.

Another way to find the right pose for your body is to stay against the wall touching the wall with your back, shoulders and head. Spread your shoulders wider but not so much as to be uncomfortable.

During the day, no matter what you do, stretch your body up (as mentioned above) at any convenient moment. Force your body to grow and do it right. Imagine your body lengthening instantly and try to feel it.


I do not recommend doing jumps 1 hour before and after meals or 1 hour before sleep. But use any convenient moment to do them: at home reaching for the ceiling, outside reaching for the branches or trees or any other objects. A fitness club is a great place to do jumps. You need to do 200 – 300 jumps every day. Playing basketball or volleyball is the best way to reach your jumps goal. If you go above 300 jumps so much the better. Jumps are very important for accomplishing your maximum growth.

Chin-up bar

The chin-up bar should be your best friend for as long as you are working on this program, and hopefully long after. Anytime you have a moment to hang on the bar, just do it. There are an endless number of exercises you can do on the chin-up bar, but many of them could cause injuries unless you are an expert a gymnastics. All you need to do in this program is hang, relaxing your body even if it is difficult to relax when you start. For some people it might be hard to hold onto the bar; their hands might not be strong enough. If you are one of those people you should push yourself to do it anyway, and each time you go on the bar, it will become easier to hold yourself up than it was the time before, because your hands will be getting stronger.

Here are some ways to make your hands stronger:

·        Tighten your fists hard and rotate them until your arm muscles feel tired; use a rubber or springhand flexor (which can be found in any sports equipment store);

·       Hold 2-3 lbs. of dumbbells in your bands and rotate your wrists like a propeller back and forth, holding your arms in any position, but not moving them (fig.25). ·        Hold 2-3 lbs. of dumbbells in your bands and rotate your wrists like a propeller back and forth,

When you feel more comfortable hanging on the bar, the way you relax is also important:

Imagine yourself as just a peace of rope hanging on this bar, with no muscles and no bones (fig. 26). Got the picture? Now try to feel some mass of energy inside your chest (it is there) and imagine that this mass of energy is slowly moving down through your body toward your legs, then through your legs toward your feet, and then out of your body. And that is what will actually happen. This

energy will leave your body, helping you to relax. energy will leave your body, helping you to relax.

More exercises that you can do on the bar:

·        Rotate your body 90 degrees to the right and 90 degrees to the left. Use your arms to move the body. This is easy to do and effective (fig. 27).

·        Another exercise – imagine that you are riding a bicycle and rotating invisible bicycle pedals. Your body and legs should he relaxed and rotating spontaneously. This will give a good push for your leg’s growth (fig. 28).

·       Push your legs as far as possible from each other in any direction, to the front and the back or to the sides, switching leg positions back and forth (fig. 29). ·        Push your legs as far as possible from each other in any direction, to the front and the back or to the sides, switching leg positions back and forth

·       Shake your body using small wrist flexes up and down with your hands still on the bar. Your body should be ·        Shake your body using small wrist flexes up “loose as a lifeless rope” (fig. 30).

I recommend doing chin-ups, especially for men. This will not only give you stronger arms, neck, shoulders, and chest muscles, but if you stretch yourself to the limit of your strength (do as many chin-up in one series as you can), The result of this exertion is release of more growth hormone in the blood for two hours or longer after you stop exercising. As I mentioned before, growth hormone is the food for your bones.

Depending on the position of your hands on the bar (how wide you place hands, how you put them – palms facing away or facing towards you) you can work on different muscles.

There are no limits on how many times and for how long you can bang on the bar. The more you do it, the faster your growth will be increased.

One of the best hanging exercises you can do is on the monkey bars that are found in many parks, which look like a ladder that was laid out horizontally. This is a combination of many bars, and it looks like an extension ladder, with rungs connected about 8 inches from each other on two horizontal beams located high enough from the ground for you not to touch it with your legs while hanging on it. You can actually walk under it using your hands. Hang on the first bar on the end then grab the next bar with one hand, remove another hand a second later, moving it to the next bar and so on and on. When you feel comfortable enough doing this (after much practice) you can fly skipping one or even two bars, and reaching for the third one. This exercise may be a little tough in the beginning, even causing calluses on your hands, but they will get you good results by helping you to fight for your body’s growth. And, you might have fun doing it. The monkey bars are also good for any other bar exercises that I mentioned above.

Floor exercises

Knees-to-chest hug: Lie flat on your back, bring both knees to your chest. From this position, wrap your arms around your legs and push your knees to the chest, at the same time, bringing your chin to your chest. Do it twice, holding this position for 15 – 20 seconds (fig. 31). Knees-to-chest hug:
Knees to side: Flat on your back, knees bent, and feet flat on the floor. Let both legs fall to one side. Then let the legs fall to the other side. Each time hold for 10 seconds (fig. 32).

Opposite arm and leg on stomach: Lay facedown on the floor. From this position, simultaneously raise your left arm and right leg as high as you can (fig. 33). Hold for 3 – 4 seconds and come back to the floor slowly. Repeat with right arm and left leg. Do these repetitions 10 – 15 times, then relax, lying down on the floor for one minute. Opposite arm and leg on stomach: Lay facedown on the floor. From this position, simultaneously raise your left arm and right leg as high as you can (fig. 33). Hold for 3 – 4 seconds and come back to the floor slowly. Repeat with right arm and

Opposite arm and leg – on knees: Start on all fours, resting on your hands and knees. You should look straight down, holding head in one line with the body. From this position, simultaneously raise and straighten your left arm and right leg until they are parallel to the ground or higher (as far as you can). Hold like this for 3 – 4 seconds and come back slowly to the starting position. Repeat the same exercise with right arm and left leg. 5 repetitions on each side are good enough for beginners, and 10 – 15 times on the regular basis (fig. 34). Opposite arm and leg – on knees:

Hands and knees on the floor: stay on all fours, resting most of your weight on your knees. Then move your body toward your hands, do one push-up, then move back as far as you can, trying to sit on your feet, then get back to the push-up, over and over again 15 – 20 times. Your hands should stay in the same spot all the time.

Push-ups are not only another great way to strengthen your arms, chest, and back muscles. They straighten the heart, filling the bloodstream with oxygen and growth hormone. You can work on different muscles placing your hands at different distances from each other and at different angles. Push-ups

Elongation: Lay flat on your back, arms fully extended over your head, legs fully extended on the floor; extend your whole body from your fingertips to your toes, lengthening your body in both directions. While in this posture turn your upper body to the left and to the right while keeping your hips on the floor. This exercise is also great while you are in bed (fig. 36).           Elongation:

All the floor exercises above are optimal for increasing your growth. The exercises I have included in the “daytime” group can be done at any time during the day. However, I do not mean for you to do all of them in one day – I have listed a few options. Do any of them which you feel comfortable doing. You can do one, two or ten, depending on where and when you do them, and how much time you have for these exercises. When you do these exercises also depends on when you eat and what you eat. Those issues will be discussed in the “What to eat” section of this book.


A swimming pool should be your best “fitness room”. There is no better exercise than swimming for every part of your body. When you are in the water, gravitation does not affect your body, as it does when you are on the ground. This means that nothing stops your body from growing while you swim. Have you ever noticed how tall swimmers are?

It is not necessary for you to swim long distances in short periods of time, or to learn special swimming techniques. All you will need is just to be able to stay afloat and do only one swimming technique: the basic breaststroke. This requires strokes of your legs and arms at the same time, essentially stretching all of you each time you take a stroke. 3 – 4 times a week of swim will give your body a good boost for growth. If you can do it every day – it’s even better.

Effects of heat and water

A very effective way to stimulate zones of growth is by using a sauna or warm bath. When you are taking a bath, the temperature or the water should be 98°F-102°F (37°C-39°C). You can add sea salt to the warm water, and stay there for as long as you feel comfortable being in the water. Do this before you go to sleep. This procedure will enhance your metabolism, which will help your body to react faster to changes in your physical activities (since you started this program).

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