{"id":3303,"date":"2020-05-25T20:45:57","date_gmt":"2020-05-25T20:45:57","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=3303"},"modified":"2025-09-01T05:17:40","modified_gmt":"2025-09-01T05:17:40","slug":"how-to-get-a-bigger-waist","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/","title":{"rendered":"How to Get a Bigger Waist the Healthy Way Without Extra Fat or Weight"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#How_Can_I_Increase_My_Waist_Size\" >How Can I Increase My Waist Size?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#Can_Your_Waist_Get_Bigger_Without_Gaining_Weight\" >Can Your Waist Get Bigger Without Gaining Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#How_to_Get_a_Bigger_Waist_Exercises_to_Increase_Waist_Size_Without_the_Risk_of_Extra_Fat\" >How to Get a Bigger Waist: Exercises to Increase Waist Size Without the Risk of Extra Fat<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#Side_Plank_Hip_Lifts\" >Side Plank Hip Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#Hanging_Leg_Raises\" >Hanging Leg Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#Dumbbell_Side_Bend\" >Dumbbell Side Bend<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#Does_Working_Abs_Increase_Waist_Size\" >Does Working Abs Increase Waist Size?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#What_Should_I_Eat_to_Make_My_Waist_Bigger\" >What Should I Eat to Make My Waist Bigger?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#Can_You_Have_a_Naturally_Big_Waist\" >Can You Have a Naturally Big Waist?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#Do_squats_increase_waist_size\" >Do squats increase waist size?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#Is_waist_size_genetic\" >Is waist size genetic?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#Do_planks_thicken_the_waist\" >Do planks thicken the waist?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#What_exercise_burns_the_most_belly_fat\" >What exercise burns the most belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#Does_calisthenics_build_muscle\" >Does calisthenics build muscle?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you were to walk into any room right now and ask the people if they\u2019ve ever considered doing a bigger waist<a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine\/\"> workout routine<\/a>, almost everyone would give you a confused look and offer a firm \u2018no\u2019 as an answer.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_A_Bigger_Waist\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a larger midsection is frowned upon, most people never think to thicken their waist size. In fact, if you were to search \u2018how to make the waist bigger\u2019, most of the results you\u2019d find would either offer you advice on how to cinch the waist or tell you how to avoid getting a larger waistline.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While it\u2019s true that a bigger waist can be bad, this only applies to a waistline that is made bigger by fat. Getting a slightly larger midsection through muscle growth is an entirely different ball game.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only is it more aesthetically pleasing for men who want a more masculine look, it also means that you have a really strong core, which is great for balance and has many other health benefits.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If this sounds like something you may be interested in learning more about, read on to find out how to get a bigger waist the healthy way, the best exercises for this, and much more.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_A_Bigger_Waist\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-6-2.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Increase_My_Waist_Size\"><\/span><b>How Can I Increase My Waist Size?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can increase your waistline through two main ways:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increasing the fat in your body &#8211; When you eat in a calorie surplus, you gain extra fat in the body and thus extra weight. While the fat can be stored in many different areas, in many people, the extra weight goes to their belly, which ultimately makes their waistline bigger.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Building your core muscles &#8211; We all have muscles under the skin and fat in our bodies. The tummy also has a number of different muscles that as one are referred to as core muscles. When you continuously target these muscles, they break down and rebuild\/repair themselves, which will increase the size of your midsection over time.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">While either option can work to increase waist size, the latter is often preferred. We don\u2019t recommend gaining fat to increase your waist size as this can cause a variety of health complications. Having more muscle and a thick, strong core is preferred. Not only is having more muscles than fat in your body, especially the stomach, better for your health, but a larger waist from bigger muscles looks much better than a larger midsection from extra pounds and\/or rolls of fat.<\/span><\/p>\n<p><strong>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, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_bigger_waist\">start transforming your life now! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Your_Waist_Get_Bigger_Without_Gaining_Weight\"><\/span><b>Can Your Waist Get Bigger Without Gaining Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it can. A larger midsection is not always due to weight gain or increased fat in the body. As mentioned above, you can make your waist bigger by increasing the size of your core muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another thing we believe to be important is that a slightly larger waist isn\u2019t something to be worried about &#8211; at least, not healthwise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">National Heart, Lung, and Blood Institute<\/span><\/i><span style=\"font-weight: 400;\">, as long as your waist circumference is no greater than 35 inches for women or no larger than 40 inches for men, you\u2019re not at risk of the many health risks that are associated with a larger waist size (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/risk.htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_A_Bigger_Waist\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/imagephone-1920x1200-2.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\">British Heart Foundation<\/span><\/i><span style=\"font-weight: 400;\"> goes on to break down the health risks related to midsection circumference. The more fat you have around this area, the higher your risk of high blood pressure, diabetes, and coronary heart disease. To determine how \u2018at risk\u2019 you are, the foundation breaks down the measurements as follows (<\/span><a href=\"https:\/\/www.bhf.org.uk\/informationsupport\/heart-matters-magazine\/medical\/measuring-your-waist\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For people of white European, black African, Middle Eastern, and mixed origin:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In men, a waist circumference below 37 in (94 cm) is low risk, one around 37 to 40 in (94 to 102 cm) is considered \u2018high risk\u2019, and more than 40 in (102 cm) is \u2018very high risk\u2019<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In women, below 31.5 in (80 cm) is low risk, 31.5 to 34.6 in (80 to 88 cm) is high risk, and more than 34.6 in (88 cm) is very high risk<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For people of African-Caribbean, South Asian, Chinese, and Japanese origin:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In men, a waist circumference below 35.4 in (90 cm) (35.4in) is low risk, and anything more than that is \u2018very high risk\u2019<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In women, a circumference below 31.5 in (80 cm) is low risk, and anything above is very high risk.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">At the end of day, as long as your waist is within the healthy range, your risk of health issues is reduced. If it gets bigger but it\u2019s all due to muscle, there\u2019s no need to fret and you\u2019ll be fine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Get_a_Bigger_Waist_Exercises_to_Increase_Waist_Size_Without_the_Risk_of_Extra_Fat\"><\/span><b>How to Get a Bigger Waist: Exercises to Increase Waist Size Without the Risk of Extra Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some workouts that can help increase waist size are as follows:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Plank_Hip_Lifts\"><\/span><a href=\"https:\/\/betterme.world\/articles\/side-plank-hip-lifts\/\"><b>Side Plank Hip Lifts<\/b><\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move can be done with just your body weight, but if you want to challenge yourself even more, try holding a dumbbell at your hip. This<a href=\"https:\/\/betterme.world\/articles\/4-best-core-exercises-for-beginners\/\"> core workout<\/a> directly targets the obliques &#8211; the muscles at the \u2018love handle\u2019 section of your waist.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your left side propped up on your left elbow and forearm. Your shoulders should be stacked over your elbow and your legs stacked on top of each other.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you\u2019re using a weight, hold a dumbbell in place on top of your right hip.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your hips so your body forms a straight line from head to heels. This is the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core braced and your glutes engaged, slowly lower your left hip, tapping it gently on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the move, returning to the side plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps, then switch sides, performing equal reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_A_Bigger_Waist\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/32.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hanging_Leg_Raises\"><\/span><b>Hanging Leg Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a fantastic exercise to increase waist size for male and female exercisers. Hanging leg raises target multiple core muscles, including the abs, obliques, and hip flexors.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a pull-up bar with an overhand grip (palms facing away from you and your body). Keep your arms fully extended and your legs straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/\">Brace your core<\/a> and bend at your hips to lift your straight legs to 90 degrees, or as high as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once you reach your highest point with your legs at or close to 90 degrees, slowly lower your legs back down to their starting position with as much control as you can maintain. Don\u2019t swing to initiate this leg movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This counts as one rep. Perform 8 to 10 reps for 1 set.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">People who do <a href=\"https:\/\/betterme.world\/articles\/calisthenic-for-strength\/\">calisthenics<\/a> can add this exercise to their routine as it indirectly targets the upper body, including the forearms and back. For those who are looking to build their grip strength, this exercise is also fantastic in this regard.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Side_Bend\"><\/span><b>Dumbbell Side Bend<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise directly targets the internal obliques and external oblique muscles. It also works the rectus abdominis, albeit indirectly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up tall with your feet shoulder-width apart. Hold a dumbbell in your right hand with your palm facing your hip and place your left hand behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend to your right side, as far as is comfortable, and then pause. Return to the starting position, standing tall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the duration of the set, and then switch sides.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/keto-dumpling\"><i>9 Keto Dumpling Recipe That\u2019ll Leave You With More Taste, Less Waist<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Working_Abs_Increase_Waist_Size\"><\/span><b>Does Working Abs Increase Waist Size?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it can.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to have pronounced abs, you must accept that you may go up an inch or two in waistband size. The ab muscle, also known as the rectus abdominis, is a long, flat muscle that extends vertically around our midsection.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We all have abs, but their prominence and visibility are dependent on how hard and consistently we work them, in addition to the amount of fat in the midsection. If you have a flat stomach and want abs, chances are that as these muscles grow, your jeans may start to feel a little tighter.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_A_Bigger_Waist\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4829.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_I_Eat_to_Make_My_Waist_Bigger\"><\/span><b>What Should I Eat to Make My Waist Bigger?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In addition to exercise, food plays a significant role in making your waist bigger. We all know that eating on a calorie surplus and indulging in sugary, high-fat, and unhealthy foods can make your midsection larger through extra fat. But what can you eat to increase your waist size through muscle?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The answer is protein. Increased protein intake and strength training go hand in hand for building muscle size and strength. When you work out, your muscles end up breaking down. Once the workout is done, they start trying to repair themselves &#8211; they need protein to do this (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5852756\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The recommended intake of protein for optimal and maximized muscle growth is approximately 1.6-2.2 grams per kilogram per day of protein (<\/span><a href=\"https:\/\/www.usada.org\/spirit-of-sport\/when-consume-protein-muscle-growth\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/jcsm.12922\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Some healthy protein sources you should include in your weekly diet include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy products such as milk, yogurt (especially Greek yogurt), and cheese (specifically cottage cheese)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts such as almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, and peanuts &#8211; nut pastes and butters also fall into this category<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds such as <a href=\"https:\/\/betterme.world\/articles\/pumpkin-seeds-calories-benefits-side-effects\/\">pumpkin seeds<\/a>, sesame seeds, and sunflower seeds\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant protein from legumes and lentils, including all beans, lentils, chickpeas, split peas, and tofu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty fish such as salmon, sardines, anchovy, mackerel, trout, and any seafood &#8211; they are also rich in healthy fats and omega 3s<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein powders, which can be made from whey or plant protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Animal protein such as chicken, turkey and other poultry, and lean beef<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Have_a_Naturally_Big_Waist\"><\/span><b>Can You Have a Naturally Big Waist?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can. Unfortunately, diet and exercise are not the only things that determine waist size. Genetics also plays a role.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, some people come from a line of women who have hourglass figures and rather slim waists. However, if the women in your family have more of a square or apple body shape, achieving a very small waistline may feel impossible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the day, accepting what your body looks like is one of the best things you can do. However, if your bigger waist is due to extra fat, you should eat right and exercise. This will reduce the size and also do wonders for your self-esteem.<\/span><\/p>\n<p><strong>Whether you\u2019re 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 \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_bigger_waist\">Improve your body <\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_A_Bigger_Waist\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-food.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_squats_increase_waist_size\"><\/span><strong>Do squats increase waist size?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not particularly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Squats are normally the go-to bubble butt workout for anyone who is looking to build their thighs and glutes. In addition to the lower body, this workout is also praised as a compound exercise as it activates the core.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it cannot make your waist larger as the core is targeted secondary and rather indirectly. Exercises that directly target the core muscles are more likely to make your midsection larger than squats will.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_waist_size_genetic\"><\/span><strong>Is waist size genetic?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it is. Research has shown that genetics plays a role in waist circumference, waist-to-hip ratio, and the chances of storing more fat in your tummy area or not (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9845227\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3419359\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_planks_thicken_the_waist\"><\/span><strong>Do planks thicken the waist?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Plank variations that target the rectus abdominis and obliques can make your waist thicker and slightly bigger.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_exercise_burns_the_most_belly_fat\"><\/span><strong>What exercise burns the most belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A combination of cardio and strength training is the best option for burning belly fat. Unlike popular myth, targeted core workouts such as sit-ups, crunches, and torso twists are not the best for this. These work the muscles under the fat and have very little to do with fat burning.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_calisthenics_build_muscle\"><\/span><strong>Does calisthenics build muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, calisthenics will build muscle. However, it\u2019s important to note that calisthenics builds a leaner muscular figure. If you want huge muscles like bodybuilders, then weight training is better than calisthenics.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_A_Bigger_Waist\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-women-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to \u2018how to get a bigger waist\u2019, diet and exercise, particularly workouts that target the abs and the obliques play a huge role. While building your core muscles won\u2019t make your waist as big as having extra fat, the waist can get slightly bigger. You\u2019ll also get a much stronger core overall, which is good for your general health and your functional health.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you were to walk into any room right now and ask the people if they\u2019ve ever considered doing a bigger waist workout routine, almost everyone would give you a confused look and offer a firm \u2018no\u2019 as an answer. As a larger midsection is frowned upon, most people never think to thicken their waist [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":79604,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[45],"class_list":["post-3303","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Get a Bigger Waist the Healthy Way Without Extra Fat or Weight - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about \u2605 HOW TO GET A BIGGER WAIST \u27a4? Check out this article for the best tips, tricks, exercises, and dietary advice to help you achieve your goal.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Get a Bigger Waist the Healthy Way Without Extra Fat or Weight\" \/>\n<meta property=\"og:description\" content=\"Are you curious about \u2605 HOW TO GET A BIGGER WAIST \u27a4? Check out this article for the best tips, tricks, exercises, and dietary advice to help you achieve your goal.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-01T05:17:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/How-to-Get-a-Bigger-Waist-the-Healthy-Way-Without-Extra-Fat-or-Weight-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"How to Get a Bigger Waist the Healthy Way Without Extra Fat or Weight\",\"dateModified\":\"2025-09-01T05:17:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/\"},\"wordCount\":1915,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/How-to-Get-a-Bigger-Waist-the-Healthy-Way-Without-Extra-Fat-or-Weight.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you were to walk into any room right now and ask the people if they\u2019ve ever considered doing a bigger waist<a href=\\\"https:\/\/betterme.world\/articles\/4-day-workout-routine\/\\\"> workout routine<\/a>, almost everyone would give you a confused look and offer a firm \u2018no\u2019 as an answer.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As a larger midsection is frowned upon, most people never think to thicken their waist size. In fact, if you were to search \u2018how to make the waist bigger\u2019, most of the results you\u2019d find would either offer you advice on how to cinch the waist or tell you how to avoid getting a larger waistline.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While it\u2019s true that a bigger waist can be bad, this only applies to a waistline that is made bigger by fat. Getting a slightly larger midsection through muscle growth is an entirely different ball game.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Not only is it more aesthetically pleasing for men who want a more masculine look, it also means that you have a really strong core, which is great for balance and has many other health benefits.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If this sounds like something you may be interested in learning more about, read on to find out how to get a bigger waist the healthy way, the best exercises for this, and much more.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_A_Bigger_Waist\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-6-2.png\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Can I Increase My Waist Size?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">You can increase your waistline through two main ways:\u00a0<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Increasing the fat in y ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/\",\"name\":\"How to Get a Bigger Waist the Healthy Way Without Extra Fat or Weight - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/How-to-Get-a-Bigger-Waist-the-Healthy-Way-Without-Extra-Fat-or-Weight.png\",\"dateModified\":\"2025-09-01T05:17:40+00:00\",\"description\":\"Are you curious about \u2605 HOW TO GET A BIGGER WAIST \u27a4? 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Check out this article for the best tips, tricks, exercises, and dietary advice to help you achieve your goal.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/","og_locale":"en_US","og_type":"article","og_title":"How to Get a Bigger Waist the Healthy Way Without Extra Fat or Weight","og_description":"Are you curious about \u2605 HOW TO GET A BIGGER WAIST \u27a4? Check out this article for the best tips, tricks, exercises, and dietary advice to help you achieve your goal.","og_url":"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-09-01T05:17:40+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/How-to-Get-a-Bigger-Waist-the-Healthy-Way-Without-Extra-Fat-or-Weight-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"How to Get a Bigger Waist the Healthy Way Without Extra Fat or Weight","dateModified":"2025-09-01T05:17:40+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/"},"wordCount":1915,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/How-to-Get-a-Bigger-Waist-the-Healthy-Way-Without-Extra-Fat-or-Weight.png","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you were to walk into any room right now and ask the people if they\u2019ve ever considered doing a bigger waist<a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine\/\"> workout routine<\/a>, almost everyone would give you a confused look and offer a firm \u2018no\u2019 as an answer.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">As a larger midsection is frowned upon, most people never think to thicken their waist size. In fact, if you were to search \u2018how to make the waist bigger\u2019, most of the results you\u2019d find would either offer you advice on how to cinch the waist or tell you how to avoid getting a larger waistline.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">While it\u2019s true that a bigger waist can be bad, this only applies to a waistline that is made bigger by fat. Getting a slightly larger midsection through muscle growth is an entirely different ball game.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Not only is it more aesthetically pleasing for men who want a more masculine look, it also means that you have a really strong core, which is great for balance and has many other health benefits.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If this sounds like something you may be interested in learning more about, read on to find out how to get a bigger waist the healthy way, the best exercises for this, and much more.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_A_Bigger_Waist\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-6-2.png\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><b>How Can I Increase My Waist Size?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">You can increase your waistline through two main ways:\u00a0<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increasing the fat in y ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/","url":"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/","name":"How to Get a Bigger Waist the Healthy Way Without Extra Fat or Weight - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-get-a-bigger-waist\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/How-to-Get-a-Bigger-Waist-the-Healthy-Way-Without-Extra-Fat-or-Weight.png","dateModified":"2025-09-01T05:17:40+00:00","description":"Are you curious about \u2605 HOW TO GET A BIGGER WAIST \u27a4? 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