The science-backed workout that makes you taller
Pilates, which has soared in popularity in recent years, is said to increase people's height due to its posture-improving benefits.
Through pilates, strengthening and lengthening the core and spinal muscles can help you stand straighter, reduce slouching or spinal compression, and potentially add centimetres in height by promoting better alignment.
Scientific studies have shown that pilates enhances postural alignment by increasing head and spine angles and decreasing thoracic kyphosis (the 'hunchback' appearance) and lumbar lordosis (the curve in the lower back).
This improved alignment supports a taller, straighter look, creating the illusion of added height.
One study found that this exercise style could increase height by up to 2.7 cm, especially after 10 weeks of pilates mat training.
The researchers noted that this gain reflects better postural alignment, not real bone growth.
Another controlled trial reported a significant height increase in a pilates group of middle-aged women, attributed to improved posture.
Simon Ngo, Director of Pilates & Yoga at Flow Athletic, said that this effect is more about 'regaining our height' than actually growing taller.
'Due to gravity and us holding ourselves upright, over time the spine gets compressed and congested. Movements in all planes and directions, which are typically part of a pilates class, help decompress the spine and let us feel longer and taller,' he told news.com.au.
He mentioned he personally feels more 'lengthened' after pilates due to certain movements he includes in his classes.
'Spinal flexion, extension, lateral flexion, and rotation help the most,' he explained.
'In other words, any movements that involve bending forward, back, side to side, or twisting will help, with back bending being the most effective in countering the effects of prolonged sitting in today's lifestyle.'
He mentioned that visible posture improvements won't happen overnight, but with consistent effort, 'perhaps 30 sessions or more' you might notice some changes.
Chloe Atkinson, 25, told news.com.au that she has noticed an increase in height since starting pilates at age 17.
'I'm hypermobile, and the body awareness pilates gave me helped me stand properly with less pressure on my knees, which made me seem taller,' she said.
'I'm about 5'8' and a half. Before pilates, I measured consistently at 5'7'. I also started strength training at 21, which helped my posture too.'
Emma Maslen, 49, realised she was getting shorter over the years because of poor posture.
Since beginning pilates three months ago and practising five to six days a week leading up to her wedding, she now 'finally' has good posture, reduced her 'hunchback,' and appears taller.
'I would estimate I gained a few centimetres, back to my original height,' she revealed.
Deepak Shukla, 35, said that after sticking with pilates, he went from being a 'slouched office worker' to a 'confident six-footer'.
'Sure, the height might be due to better posture, but it feels real when I walk around feeling like I'm owning the room!' he said.
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ABC News
06-08-2025
- ABC News
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News.com.au
01-08-2025
- News.com.au
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News.com.au
28-07-2025
- News.com.au
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