Pilates: The Surprise Workout That Might Add Inches to Your Height

Trendy workouts aren’t just for fitness and flexibility; they’ve also got a reputation for potentially making people appear taller.

Take Pilates, for instance. It’s gained traction lately, and folks say it helps enhance height by improving posture.

This happens because Pilates focuses on strengthening and elongating the core and spinal muscles. The result? Standing a bit taller, reducing slouching, and minimizing spinal compression, all of which may contribute to better alignment.

Research supports this. Studies indicate that Pilates can improve posture alignment, particularly by increasing head and spine angles, which helps to reduce the appearance of a hunched back and corrects the lumbar curve.

These adjustments spark a taller, straighter look, creating an illusion of increased height. In fact, a study suggested that practicing Pilates could potentially add up to 2.7 cm in height after about ten weeks of mat training.

However, researchers clarified that this perceived height gain is more about improved posture rather than actual growth.

Another controlled study highlighted significant benefits for middle-aged women practicing Pilates, showing notable improvements in their posture.

Simon NGO, the Director of Pilates & Yoga at Flow Athletic, emphasized that it’s more about “recovering our height” rather than genuinely becoming taller. “Over time, as we age, gravity compresses our spines. The various movements in Pilates help decompress and can make us feel longer,” he explained to news.com.au.

Surprisingly, he noticed a personal effect after his sessions, feeling “taller” due to specific exercises included in his classes.

He pointed out that spinal flexion, extension, lateral flexion, and rotation are particularly effective. Essentially, moves that involve bending in different directions help counteract the effects of prolonged sitting—something many of us grapple with daily.

Visible changes in posture don’t happen instantly, though. He suggested it might take a consistent effort of around 30 sessions to start noticing some improvements.

Chloe Atkinson, 25, shared her experience, noting that since starting Pilates at 17, she feels like she’s gained height. “I’m hypermobile, and Pilates helped me with physical awareness and proper alignment, making me look taller,” she mentioned. She now stands at about 5’8″, compared to her previous consistent measurement of 5’7″ before starting strength training at 21.

Emma Maslen, 49, expressed concern about losing height due to poor posture over the years. After practicing Pilates for three months, especially during her wedding preparations, she felt she had finally attained better posture, shedding her “hunchback” and appearing taller. “I think I’ve regained my original height plus a few centimeters,” she added.

Then there’s Deepak Shukla, 35, who described his transformation from a “slouching office worker” to a “confident six-footer” by incorporating Pilates into his routine. “It might be due to better posture, but when I walk around feeling like I own the room, that confidence feels real!” he remarked.