Blog Fitness Workouts How To Get A Bigger Waist Without Packing On Extra Pounds

How To Get A Bigger Waist Without Packing On Extra Pounds

How To Get A Bigger Waist

Learn How To Get Bigger Waist

While most women beaver away at the gym and give their sweat sessions an all-out effort in order to whittle their waist and achieve that sought-after hourglass figure, for men, it’s quite the opposite. Men, especially those who prefer to go beast mode during their workouts or try their damndest to stay fit, want a bigger toned waist that’s devoid of fat or sagging skin. But how to get a bigger waist without putting a dent in your health? When it comes to mapping out a routine,  that’s when most fitness-conscious men who are looking to beef up the muscles around their waist hit a wall. We packed this article with the answers you were looking for, tips and tricks that’ll fast-track your results and exercises that’ll expand your waist in next to no time.


Increasing the waist size has more to do with doing the correct exercises and eating a healthy diet. However, most people make the mistake of eating more junk food to widen their waist because they prefer the easy and faster way. The problem with this kind of method is twofold. Stuffing your face with garbage food could jeopardize your health and also result in a spare tire instead of a wide and attractive waist.

What Is Considered An Unhealthy Waist?

For men, when the waist is bigger than the hips or the waist size is 40 inches, and above then you have unhealthy and excess belly fat (3). The bad thing about this type of fat is that it is located below the skin (subcutaneous fat) and deep inside the abdomen, and often enough it surrounds internal organs (visceral fat). The best way to determine whether or not you are carrying excess abdominal fat is to measure the circumference of your waist as well as the waist-to-hip ratio.

Women with waist-to-hip ratio of 0.9 and above and 1.0 for men are at a high risk of getting various diseases like sleep apnea, diabetes, cancer, cardiovascular diseases, and even premature death (8).

So how exactly are the extra pounds on your waist bad for your health? As aforementioned earlier, belly fat is mostly composed of excess fat called visceral fat. Apart from it being an eyesore, it also produces adipokines that affect hormones such as resistin and angiotensinogen II (1). Resistin promotes insulin resistance, which is associated with type 2 diabetes.

See also
One Punch Man Workout: The Ultimate Muscle Building Workout Plan

On the other hand, Angiotensin II constricts blood vessels and increases blood pressure. It also increases water and sodium retention resulting in high blood pressure and cardiac hypertrophy (2). Therefore, the larger the belly fat, the higher the risk of getting a wide range of health problems.

Read More: Waist Training Diet Plan: Must-Do Dietary Tweaks And Exercises To Accentuate Your Curves

how to get a bigger waist

How To Get A Bigger Waist Without Getting Fat

While men are not that keen on having a small waist to hip ratio, they are particularly keen on leading a healthy life. Carrying extra pounds, especially around the waistline, is not only detrimental to your health, but it also has a deleterious effect on your self-image and confidence. And unless you hit the gym and try your hardest to torch those extra calories, the stubborn visceral fat will remain intact.

So how do you build a bigger waist without adding on extra fat? Based on the information above, it’s clear that it’s best to add muscles and not fat. That way, you can maintain a healthy body and evade the risks that come with a fat midsection. To do that, you need a healthy diet coupled with the right exercise routine that puts a laser focus on the waistline. Keep in mind that the three pillars of building a bigger waist regardless of your gender are: a healthy diet, increasing weight gradually, and putting an all-out effort into effective exercises.

Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, start transforming your life now!

how to get a bigger waist male

Healthy Diet Ideal For Building A Bigger Waist

Are you wondering what foods increase waist size? The answer is easy –  the ones that promote muscle gain and inhibit fat storage. As a result, for your daily balanced diet, ensure you consume fruits, whole grains, vegetables, beans, white meat, seeds, tofu, and olive oil. Avocado, fish, flaxseed, and olive oil, nuts are great sources of healthy fats (7).

When it comes to protein, avoid overconsumption. The allowed daily allotment of protein depends on several factors like weight, goals, and daily calorie intake. However, the ideal amount for a single pound of body weight is 0.36 grams should constitute around 15% of your total caloric intake per day (9).

See also
Workouts For Men Over 40: Your Body Will Thank You Well Into Retirement

A healthy diet that enhances muscle production and prevents fat deposits will also play a  pivotal role in building a mile-wide waist. However, before you jump on any strict diet, it’s best to consult a professional so that you can guard yourself from any harm.

Get your personal plan according to your age and BMI
Select your gender
Male Female
Get your personal plan according to your age and BMI
Select your gender
Male Female

Add Weight Gradually

One of the main reasons you are failing to improve your waist appearance is because you’re not challenging your body enough. To build muscles, you have to gradually increase weight as it overloads your muscles and ensures its growth. However, progressive overload requires a professional training plan where an expert can easily figure out how much weight you need to add and which weights to light.

Doing it on your own makes it difficult to gauge when exactly to do it and how. Furthermore, adding the wrong weights puts you at risk of getting an injury and holds you back from achieving your goals. So always ensure that you have a solid core strength before adding extra weight. Also, take breaks in between the workouts to give time for your muscles to recover. While 6-12 reps are great for a beginner, remember the goal is to overload the muscles, so don’t get too comfortable.

how to get a bigger waist

Do The Most Effective Exercises

Whether for aesthetic appeal or strength, increasing muscle size in the waist requires the right exercises, which often include weightlifting. Building lean muscles takes time. Hence, it’s always best for ladies that desire to tone their waist and even men who are looking for how to get a bigger waist and smaller hips to set realistic expectations. To start, here are the best workouts that both men and women can use to get a bigger waist. Remember to do them with the correct posture!

Incline Weighted Crunch

This is a core exercise that targets the obliques and abdominals. It’s ideal for beginner lifters who want to build a strong midsection.

  1. Start by sitting on an inclined bench and hold a dumbbell or a plate behind your head.
  2. Gently contract your abs and lift your torso off the bench until your back creates a 45-degree angle with the floor.
  3. Lower your torso back slowly and repeat three sets of 15-20 reps.

The Ab Wheel Rollout

This workout is for creating stronger and more defined abs.

  1. Kneel on a yoga mat or pad and grasp the handles of an ab wheel.
  2. While keeping your back straight, lean forward then roll the wheel forward until your torso is nearly parallel to the floor. Don’t forget to flex your abs and glutes.
  3. Roll the wheel back to the starting position and repeat.
See also
Deadlift Variations To Boost Your Full Body Workout Routine

Once you have developed a solid foundation, feel free to increase your weight intensity and adapt it to the program explicitly set for muscle growth. A healthy diet and doing the right exercise is your ticket to a wider healthy waistline regardless of your biological gender.

Whether you’re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale – the BetterMe app has got you covered! Improve your body and revamp your life with us!

fitness app

How To Get A Bigger Waist: Female Version

Women with good genetics tend to store their fat in their hips. However, as women get older, their waist circumference tends to expand. But even those with a body that stores fat in the waist can achieve the shape they want by shedding off excess fat and building muscles in target areas. For many decades a lean waist or a healthy waist-to-hip ratio in females is considered an attractive feature as it is associated with fertility and good health (6).

As a result, most women now opt to have a lean waist and wide hips. While in most instances, a woman will look good, it won’t look natural if it’s done in an unhealthy way. Besides, there is a big difference between having a lean body and looking underweight. It’s often recommended by experts to focus on muscle building exercises and a healthy diet to create the right balance of body fat and muscles needed to build an ideal waist suitable for your body shape.

But what about those women who are searching for healthy ways on how to get a bigger waist and thighs? For a female, a bigger waist means thinning the fat and replacing it with muscle. It’s easy to assume that working out with weights to build thigh and waist muscles might make a woman bulky, but it is just a fitness myth that keeps making the rounds.

Want A Wider Waist? Train

Remember, with the right workout, the abdominal section will be made up of muscles that will respond to weights and grow as you train. Therefore, if you want to gain muscle and achieve a leaner-looking waist without bulking up, regularly lifting weights that target the three abdominal muscles transverse abdominis, rectus, and oblique will yield positive results (5).

See also
7-Minute Workout Calories Burned: How To Get The Most Out Of Exercise On A Busy Day?

Ab exercises are especially efficient in developing a strong core that improves stability, balance and trains pelvis, hip, abdomen, and lower back muscles to function at an optimum level. Core exercises also tone abdominal muscles and give your waist a well-defined look (4).

pull ups for abs

Examples Of Exercises

Good examples of exercises that target the midsection are weighted twists, air swimming, barbell side bending, a decline weighted crunches, reverse crunches, and deadlifts. Weighted squats and lunges are great for making thighs bigger. No need to panic if your goal is to shed off excess pounds but you don’t see any sweeping changes and your clothes are still as tight-fitting, even though you’ve been working out religiously and packing your plate with nutritious picks. It’s because you’re still in the process of working off your flab but under it your muscles are slowly but surely growing.

Females with a mesomorphic body and those who don’t want to pack a lot of thigh muscles should opt for lightweights since they build up muscles quicker. Furthermore, doing exercises incorrectly will not yield the expected results, so when in doubt, always ask a professional.

When training the midsection concentrate on these abdominal core muscles, be consistent and patient. Low body fat levels are also essential for muscle definition and visible abs. Additionally, match the exercise level to your experience because doing any exercise the wrong way puts you in a position where you can easily injure yourself. Finally, go for a waist workout that is designed specifically for women.

Read More: Does Waist Size Increase With Muscle: Unpacking The Truth

how to get a bigger waist

Men’s Bodybuilding: How To Get A Bigger Waist

The internet is filled with so many exercises that claim to help a man get a bigger waist. If you are searching for the phrase “how to get a bigger waist male” then the diverse information can throw you into a state of confusion. The trick, especially if you are a beginner, is to take time and talk to a professional trainer. That way, you glean more information and learn about the different types of workouts, their functions, and whether they are ideal for targeting the body area you want. 

See also
10-Day Workout: How To Kick Start Weight Loss In Less Than 2 Weeks

The exercises listed above as well as weighted side bends, and good morning are perfect for those who are looking for the correct way on how to get a bigger waist size for male. The trick is to have a good training routine, learn the rules of weight progression, and have a variety of muscle building reps. Through muscle hypertrophy, you will increase muscle size and mass.

A Couple Of Words About Workouts

The variations of these workouts make it easier to focus on the waist area several times a week. However, if you are recovering from an injury or have a specific medical condition before you embark on your fitness journey, it’s best to seek advice from a specialist. That way, you can be sure that you are doing the right thing and reaping the expected benefits instead of harming your body.

With this comprehensive post, we know that you have gained more information on how to get a bigger waist the healthier way. Remember, it’s all about training, diet, and lifestyle changes that focus on muscle building. With a specialist assisting you, for sure, you’ll be on the right path to getting the results you want, especially if you are new to the worlds of working out and weight lifting.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Adipokines Mediate Inflammation and Insulin Resistance (2013,
  2. Angiotensin II causes hypertension and cardiac hypertrophy through its receptors in the kidney (2006, 
  3. Belly fat in men: Why weight loss matters (2019,
  4. Core exercises: Why you should strengthen your core muscles (2017,
  5. Striving for Those Six-Pack Abs (2004,
  6. The Relationship Between Waist-Hip Ratio and Fertility (2017,
  7. What Types of Fat Are in Food? (2019,
  8. Why worry about your waistline? (2019,
  9. Will Eating More Protein Help Your Body Gain Muscle Faster? (2002,
150 million people
have chosen BetterMe

I love this app!

I love this app! I love that it has so many different workouts that I can choose from with all different durations that I can choose from in order to achieve my goals. I recommend this app to everyone and anyone.

The app is easy to use but effective…

Saira H.
The app is easy to use but effective and the workouts are great! You will feel it and see results, the goal is to get 1% better everyday!!!

Exercises are simple but effective

Oudeen H.
All the exercises were manageable and were effective. It's amazing how stretching is key way to exercise.