{"id":7487,"date":"2020-07-23T16:51:31","date_gmt":"2020-07-23T16:51:31","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=7487"},"modified":"2025-07-11T00:12:01","modified_gmt":"2025-07-11T00:12:01","slug":"does-waist-size-increase-with-muscle","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/","title":{"rendered":"Does Waist Size Increase With Muscle: Unpacking The Truth"},"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\/does-waist-size-increase-with-muscle\/#Does_Gaining_Muscle_Increase_Waist_Size\" >Does Gaining Muscle Increase 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\/does-waist-size-increase-with-muscle\/#What_Muscles_Make_Your_Waist_Bigger\" >What Muscles Make Your Waist Bigger?<\/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\/does-waist-size-increase-with-muscle\/#Does_Your_Waist_Naturally_Get_Bigger\" >Does Your Waist Naturally Get Bigger?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#What_Muscle_Makes_Your_Waist_Smaller\" >What Muscle Makes Your Waist Smaller?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#How_Can_I_Stop_My_Waist_Getting_Bigger\" >How Can I Stop My Waist Getting Bigger?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#Weighted_side_bends\" >Weighted side bends<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#Weighted_Crunches\" >Weighted Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#Cable_wood_chops\" >Cable wood chops<\/a><\/li><\/ul><\/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\/does-waist-size-increase-with-muscle\/#How_Do_You_Shrink_Your_Waist_When_Building_Muscle\" >How Do You Shrink Your Waist When Building Muscle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#Lying_leg_raises\" >Lying leg raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#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-12\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#Lunge_Twist\" >Lunge Twist<\/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\/does-waist-size-increase-with-muscle\/#Toe_Taps\" >Toe Taps<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#Does_Ab_Training_Increase_Your_Waist_Size\" >Does Ab Training Increase Your Waist Size?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#Muscle_growth_under_a_layer_of_fat\" >Muscle growth under a layer of fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#Eating_more_calories_than_you_burn\" >Eating more calories than you burn<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#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-18\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#Does_waist_size_increase_when_lifting\" >Does waist size increase when lifting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#How_does_working_the_obliques_increase_waist_size\" >How does working the obliques increase waist size?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#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-21\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#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-22\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#How_many_pounds_to_lose_an_inch\" >How many pounds to lose an inch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#Can_micro_workouts_build_muscle\" >Can micro workouts 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-24\" href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#The_Bottom_Line_Does_Waist_Size_Increase_With_Muscle\" >The Bottom Line: Does Waist Size Increase With Muscle?\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/\">Does waist size increase with muscle<\/a>? This is a question that someone who has recently started working out may find themselves asking. You may wonder about this after realizing that your ab and <a href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/\">core workout<\/a>s are not giving you the desired results.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_waist_size_increase_with_muscle&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_waist_size_increase_with_muscle\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">After all, ab workouts should make your waistline smaller, right? If this describes you, you should know that you\u2019re not alone. In fact, this is a common question and occurrence. Let\u2019s take a look at if, how, and why muscle growth may make your waist bigger.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Gaining_Muscle_Increase_Waist_Size\"><\/span><b>Does Gaining Muscle Increase Waist Size?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unfortunately, yes it can. But how does this happen? It\u2019s a common misconception that doing multiple abs and core exercises will burn or melt your fat away. However, this is not true.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While working out in general helps burn calories, targeted workouts such as ab exercises do not do this alone. Instead, they help build and grow already existing muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you may not see them, you already have ab\/core muscles. They\u2019re just not as pronounced as they\u2019re hidden beneath a layer of fat. If you have a lower body fat percentage, the muscles aren\u2019t as big and that\u2019s why you can\u2019t see them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you exercise your core, your muscles will start to grow under the already existing layer of fat. The growth of muscles, coupled with the fat in your body, may make your waistline bigger. The only way to get rid of this effect is not to stop working out, but to give attention to and change your eating habits while increasing your daily calorie burn from movement.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Make_Your_Waist_Bigger\"><\/span><b>What Muscles Make Your Waist Bigger?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The oblique muscles are the biggest culprit when it comes to a bigger waistline due to muscle growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">The Mayo Clinic, <\/span><\/i><span style=\"font-weight: 400;\">the core is made up of 29 pairs of muscles. These muscles are compacted in a \u2018box\u2019 that starts from the diaphragm all the way down to the pelvic floor and girdle of muscles around the hips (<\/span><a href=\"https:\/\/newsnetwork.mayoclinic.org\/discussion\/core-muscle-strength-why-its-important-to-maintain\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Of these 29 pairs, fitness is majorly concerned with 5 (or 6 depending on how you count them) major muscles, namely (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7345922\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rectus abdominis &#8211; Aka the abs or the six-pack muscles. They start midway down your ribs and stretch down the front of your body to your pelvic bone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Internal and external obliques &#8211; These muscles can be counted as one or two. The external obliques start midway down your ribcage and stretch to your hips on each side of your body. They\u2019re nestled right under the external obliques. The obliques work hand in hand and they\u2019re the main muscles you use when twisting or bending to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Transversus abdominis &#8211; This is the deepest of all the abdominal muscles. Also known as the \u2018corset\u2019 muscle, it runs from the rib cage down to the pelvis and wraps around the trunk from front to back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lumbar multifidus &#8211; These muscles run along the spine. They work together with the transversus abdominis and pelvic floor muscles for spine stability. Weak lumbar multifidus is associated with chronic lower-back pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Erector spinae &#8211; They run up the back from the hips. They\u2019re responsible for posture and allowing you to bend backward, side to side, or stand up straight.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When it comes to \u2018does waist size increase with muscle?\u2019 the obliques are often the main culprit. Because of their location, when they get bigger due to exercise, they may make the waistline appear bulkier instead of narrow as many people want.<\/span><\/p>\n<p><strong>BetterMe App helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_waist_size_increase_with_muscle\">Start using our app <\/a>and you will see good results in a short time.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Your_Waist_Naturally_Get_Bigger\"><\/span><b>Does Your Waist Naturally Get Bigger?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it can. Some reasons why your waist may be getting bigger include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased visceral fat due to a bad diet, poor sleeping habits, and lack of exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Age &#8211; As we age, we lose muscle mass as well as elastin and <a href=\"https:\/\/betterme.world\/articles\/collagen-for-weight-loss\/\">collagen<\/a> in our skin. Looser abdominal muscle and saggy skin can make the waistline expand even without weight gain (<\/span><a href=\"https:\/\/www.health.harvard.edu\/womens-health\/ask-the-doctor-my-waist-has-expanded-but-i-havent-gained-weight-is-this-because-ive-stopped-wearing-a-belt\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased stress &#8211; Research has shown that the higher your stress levels, the more likely you are to gain weight and have a bigger waist (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21305825\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5573629\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Other factors such as hormonal imbalances, increased alcohol intake, and pregnancy can all lead to your waist getting bigger.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_waist_size_increase_with_muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/2.png\" alt=\"does waist size increase with muscle\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscle_Makes_Your_Waist_Smaller\"><\/span><b>What Muscle Makes Your Waist Smaller?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some sources say that in order to reduce your waist size, it\u2019s best to concentrate on working your ab muscles and your obliques. We say that a smaller waist is more about your body fat percentage rather than the core muscles themselves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While bigger core muscles can make your jeans fit a little tighter around the waistline, the change is neither big nor drastic. The biggest culprit of a larger waist is fat. So, if you want a smaller waist, you should do exercises that help with calorie burning &#8211; which equates to fat burning &#8211; and you\u2019ll see changes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that high-intensity intermittent exercise, high-intensity interval training, or simply high-intensity exercises are the best for losing belly fat (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2021.685166\/full\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8497689\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Examples include stationary cardio circuits, running\/cycling circuits, and strength-based circuit training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strength training exercises such as squats, lunge jumps, push-ups, and pull-ups can also work as HIIT if they\u2019re done at a faster pace. You can also do exercises that combine cardio and strength training such as burpees, mountain climbers, <a href=\"https:\/\/betterme.world\/articles\/calories-burned-jumping-jacks\/\">jumping jacks<\/a>, and high knees to meet your goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These are much better at making the waist smaller than targeted core workouts.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Stop_My_Waist_Getting_Bigger\"><\/span><b>How Can I Stop My Waist Getting Bigger?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">How can I slim my waist? This is an issue that bothers many women who are working out and cannot seem to achieve their desired hourglass figure. It\u2019s also an issue with men who want to have a trimmer waist.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The two main things you can do to keep your waist from getting bigger are:<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>1. Fix your diet<\/strong> &#8211; While an <a href=\"https:\/\/betterme.world\/articles\/hourglass-figure-diet\/\">hourglass figure diet<\/a> is not really a thing &#8211; this figure is more due to genetics than diet or exercise &#8211; there are some foods you can add to your diet that will help you get a trimmer figure and waistline.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These include fruits and vegetables, lean protein, whole grains, and healthy fats. It\u2019s also important to mind your portions. Eating too much can lead to an increase in body weight and visceral fat, two things that contribute to the dreaded muffin top.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>2. Avoid certain, but not all core exercises<\/strong> &#8211; Exercise in general is great for a trimmer waist. As explained, working out burns calories, which helps give you a leaner physique and a smaller waistline &#8211; both cardio and strength training are fantastic for this. However, some targeted core exercises can lead to increased muscle mass and make the waist bigger &#8211; specifically those that target the obliques.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of such exercises you should avoid in order to stop and hopefully reverse this waist-thickening process include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weighted_side_bends\"><\/span><b>Weighted side bends<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise targets the love handles. The workout and the added weight will make the obliques larger, thereby increasing your waistline.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weighted_Crunches\"><\/span><b>Weighted Crunches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While regular crunches can be considered to be an okay option, adding weights to them is not advisable. This is because the extra weight forces your rectus abdominis &#8211; aka &#8216;six-pack&#8217; abs &#8211; to work double time. Eventually, your six-pack will stand out more, increasing your waistline and making your waist look larger.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cable_wood_chops\"><\/span><b>Cable wood chops<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This workout is usually done using a kettlebell, dumbbell, medicine ball, or cable machine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For anyone who wants to grow their obliques or side abs, they are a great addition to any routine. However, if you desire an hourglass figure or even just a smaller waist in general, then it may be best to avoid them. The best core exercises for a slim waist are isometric exercises such as planks, side planks, and hollow body holds.\u00a0<\/span><\/p>\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=\"How_Do_You_Shrink_Your_Waist_When_Building_Muscle\"><\/span><b>How Do You Shrink Your Waist When Building Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Thankfully, some workouts are known to be more effective than others in slimming the waist. Some fantastic examples of workouts that are great for your core without the undesired effect of making your waist bigger include (<\/span><a href=\"https:\/\/www.bodybuilding.com\/content\/the-ab-exercise-women-shouldnt-do.html\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lying_leg_raises\"><\/span><b>Lying leg raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back, legs straight and together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your legs back down until they\u2019re just above the floor. Don\u2019t let them touch the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for a moment and then raise your legs back up and repeat.<\/span><\/li>\n<\/ul>\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 alternative is a more advanced version to the lying leg raise. This exercise is also fantastic for increasing grip strength.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a bar that\u2019s high above your head &#8211; preferably one that\u2019s far enough up that your arms are straight and your feet are off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your abs and hip flexors to lift your feet off the ground by raising your legs outward in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you lift your legs and ensure that the legs remain straight. Don\u2019t bend them at the knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Note that while the aim of this exercise is to raise the legs to a 90-degree angle or higher, don\u2019t overwork yourself. Raise your legs to a position you feel comfortable with.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your legs back down to a vertical body position while inhaling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this 10 to 15 times (or more) depending on your core strength.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunge_Twist\"><\/span><b>Lunge Twist<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your feet hip-distance apart, lift your arms straight out in front of you and clasp them together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunge forward with your right leg and rotate your arms and torso to the right.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step back to the standing position and repeat the move with your left leg. Remember to only twist your torso, not your entire body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this move 10 to 16 times.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_waist_size_increase_with_muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/3.png\" alt=\"does waist size increase with muscle\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Toe_Taps\"><\/span><b>Toe Taps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a yoga or gym mat with your hands on either side of your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your legs and bend your knees so they\u2019re right over your hips and your shins are parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core by contracting your belly to pull your navel to your spine. Slowly lower your right foot and leg to tap the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remember to maintain the 90-degree bend in your knee as you lower. Return your right leg to the start and repeat with your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate for 30 to 60 seconds<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Please note that you should consult your doctor before you attempt any of the above exercises. This is even more important when it comes to people with chronic or unstable health conditions, asthma, or any other respiratory ailment, high blood pressure, osteoporosis, or diabetes (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/do-you-need-to-see-a-doctor-before-starting-your-exercise-program\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_waist_size_increase_with_muscle\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Ab_Training_Increase_Your_Waist_Size\"><\/span><b>Does Ab Training Increase Your Waist Size?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it can. However, other causes are more likely than your core exercises. Some culprits of a bigger waist while exercising are:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscle_growth_under_a_layer_of_fat\"><\/span><b>Muscle growth under a layer of fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As previously stated, core exercises don\u2019t miraculously melt or burn fat. When you do core exercises, you build and grow the muscles that are hiding under the fat and this may temporarily make your waist bigger.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you lose this top layer of fat, your waist will be smaller despite the muscle growth. Remember while it may weigh the same as fat, muscle occupies a much smaller space.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eating_more_calories_than_you_burn\"><\/span><b>Eating more calories than you burn<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Making healthier food choices and watching your portions and calorie intake (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/484370-why-is-my-waist-getting-bigger-now-that-im-exercising\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">) will go further toward fat loss than working out. It doesn\u2019t matter whether you do a combination of sit-ups, crunches, planks, and other core workouts on a daily basis. If you eat more calories than you burn, your waist will grow despite your intense ab workout routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A lot can be fixed regarding calorie intake and extra fat. To curb the stomach bulge, you should:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat a healthy diet <\/b><span style=\"font-weight: 400;\">&#8211; Focus on plant-based foods such as fruits, vegetables, and whole grains. Choose lean sources of protein such as fish and low-fat dairy products. Limit saturated fat, which is found in meat and high-fat dairy products such as cheese and butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep portion sizes in check <\/b><span style=\"font-weight: 400;\">&#8211; Calories don\u2019t only count when you\u2019re eating unhealthy foods such as pizza, burgers, pastries, french fries, and other deep-fried foods.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Eating an excessive amount of calories from healthy meal options is also detrimental to your waist size. Take note of your usual calorie intake and cut it by at least 500 calories. A <a href=\"https:\/\/betterme.world\/articles\/caloric-deficit\/\">caloric deficit<\/a> is essential for cutting down on body and stomach fat.<\/span><\/p>\n<p>3. <b>Replace sugary beverages <\/b><span style=\"font-weight: 400;\">&#8211; Energy drinks, sodas, and pre-packaged fruit juices are not the best for you and your waistline as they\u2019re full of added sugar. Instead of purchasing these, opt for water. You can even infuse it with a bit of fresh fruit to give it some added flavor.<\/span><\/p>\n<p>4. <b>Workout <\/b><span style=\"font-weight: 400;\">&#8211; Not just ab and core workouts. Incorporate full-body workouts such as cardio and HIIT training that will make you sweat and burn more calories. You require at least 30 minutes of exercise five days a week. Simple examples include walking, jogging, taking part in a dance or Zumba class, joining a circuit training class, or doing strength training (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/features\/the-truth-about-belly-fat#1\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/menopause-belly\/\"><i>Tackling Menopause Belly: Strategies for a Trim Waistline in 2023<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_waist_size_increase_with_muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/7-1.png\" alt=\"does waist size increase with muscle\" \/>\u00a0<\/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=\"Does_waist_size_increase_when_lifting\"><\/span><strong>Does waist size increase when lifting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, waist size can increase due to weight lifting. Strength training breaks muscle fibers that then grow bigger and stronger after rest and an adequate intake of protein.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Building your core muscles will make these muscles more pronounced and slightly increase your waist size. However, this isn\u2019t typically very noticeable and can be easily fixed by reducing your body fat percentage. You get to keep the abs and reduce an extra inch off the waistline.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_does_working_the_obliques_increase_waist_size\"><\/span><strong>How does working the obliques increase waist size?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Due to the location of the obliques (the \u2018love handle\u2019 area of the midsection), targeting them during exercise can cause them to grow, thereby making your waist bigger and broader. Please note that this doesn\u2019t mean you should stop exercising your obliques.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These muscles are quite important to your overall core strength, and you\u2019re advised to keep them in tip-top shape. It should be clear that it\u2019s best to choose to avoid weights when working on your love handles (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/388803-can-oblique-exercises-make-the-waist-wider\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/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. Two studies from 1998 and 1999 showed that aside from lifestyle and environmental factors, waist size is also highly influenced by your genes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10375046\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9845227\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This could explain why despite doing all the core workouts, some people can\u2019t get an hourglass figure and some people tend to hold their weight in their stomach more than others.<\/span><\/p>\n<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;\">No, they don\u2019t. Squats are largely a lower-body workout that targets your gluteus, quadriceps, hamstrings, adductor, hip flexors, and calves. Doing squats constantly will make these muscles bigger.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fun fact: squats also target the core muscles &#8211; specifically the rectus abdominis and erector spinae, albeit not directly. This helps increase core strength, which helps with balance.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_pounds_to_lose_an_inch\"><\/span><strong>How many pounds to lose an inch?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For the average person to lose an inch from around their waist, they should look to lose approximately 4 lbs (1.8 kgs) from their weight (<\/span><a href=\"https:\/\/www.telegraph.co.uk\/health-fitness\/diet\/weight-loss\/easy-ways-how-to-lose-inch-off-waist-in-week-trim-belly-fat\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_micro_workouts_build_muscle\"><\/span><strong>Can micro workouts build muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, they can. Research has shown that mini\/micro workouts can build muscle, improve your health, and prevent long-term sickness (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30153194\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11601564\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-022-06283-8\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_waist_size_increase_with_muscle&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_waist_size_increase_with_muscle\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line_Does_Waist_Size_Increase_With_Muscle\"><\/span><b>The Bottom Line: Does Waist Size Increase With Muscle?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it can. Core workouts build bigger muscles, which can increase the size of your waistline. However, this shouldn\u2019t deter you from exercising. It\u2019s a temporary and fixable situation that\u2019ll go away if you eat the right foods and choose the right workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also keep in mind that weights are not your enemy. While weighted oblique workouts can have some undesirable effects, they\u2019re still quite important for strengthening and improving balance. Use lighter weights for this area or stick to doing body weight exercises if you\u2019re worried.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Does waist size increase with muscle? This is a question that someone who has recently started working out may find themselves asking. You may wonder about this after realizing that your ab and core workouts are not giving you the desired results.\u00a0 After all, ab workouts should make your waistline smaller, right? If this describes [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":79569,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[109,215],"class_list":["post-7487","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"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>Does Waist Size Increase With Muscle: Unpacking The Truth - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 DOES WAIST SIZE INCREASE WITH MUSCLE \u27a4? 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Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/b22c41d983870f077310ac4fd02cde10\"},\"headline\":\"Does Waist Size Increase With Muscle: Unpacking The Truth\",\"dateModified\":\"2025-07-11T00:12:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/\"},\"wordCount\":2463,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/How-to-Slim-Muscular-Legs-%E2%80%93-The-Tricks-and-Science-Behind-Muscle-Makeover.png\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/\\\">Does waist size increase with muscle<\/a>? This is a question that someone who has recently started working out may find themselves asking. You may wonder about this after realizing that your ab and <a href=\\\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/\\\">core workout<\/a>s are not giving you the desired results.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_waist_size_increase_with_muscle\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">After all, ab workouts should make your waistline smaller, right? If this describes you, you should know that you\u2019re not alone. In fact, this is a common question and occurrence. Let\u2019s take a look at if, how, and why muscle growth may make your waist bigger.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Does Gaining Muscle Increase Waist Size?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Unfortunately, yes it can. But how does this happen? It\u2019s a common misconception that doing multiple abs and core exercises will burn or melt your fat away. However, this is not true.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While working out in general helps burn calories, targeted workouts such as ab exercises do not do this alone. Instead, they help build and grow already existing muscles.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While you may not see them, you already have ab\/core muscles. They\u2019re just not as pronounced as they? ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/\",\"url\":\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/\",\"name\":\"Does Waist Size Increase With Muscle: Unpacking The Truth - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/How-to-Slim-Muscular-Legs-%E2%80%93-The-Tricks-and-Science-Behind-Muscle-Makeover.png\",\"dateModified\":\"2025-07-11T00:12:01+00:00\",\"description\":\"\u2605 DOES WAIST SIZE INCREASE WITH MUSCLE \u27a4? If this question has been bugging you, you\u2019re not alone. 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Kamau\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"caption\":\"\u0421. Kamau\"},\"description\":\"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. 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Read on to find out more about this and how you can fix it.","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\/does-waist-size-increase-with-muscle\/","og_locale":"en_US","og_type":"article","og_title":"Does Waist Size Increase With Muscle: Unpacking The Truth","og_description":"\u2605 DOES WAIST SIZE INCREASE WITH MUSCLE \u27a4? If this question has been bugging you, you\u2019re not alone. Read on to find out more about this and how you can fix it.","og_url":"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-07-11T00:12:01+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/How-to-Slim-Muscular-Legs-%E2%80%93-The-Tricks-and-Science-Behind-Muscle-Makeover-1024x640.png","type":"image\/png"}],"author":"\u0421. Kamau, Hollee Mohni, RD, CPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Hollee Mohni, RD, CPT","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/b22c41d983870f077310ac4fd02cde10"},"headline":"Does Waist Size Increase With Muscle: Unpacking The Truth","dateModified":"2025-07-11T00:12:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/"},"wordCount":2463,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/How-to-Slim-Muscular-Legs-%E2%80%93-The-Tricks-and-Science-Behind-Muscle-Makeover.png","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/\">Does waist size increase with muscle<\/a>? This is a question that someone who has recently started working out may find themselves asking. You may wonder about this after realizing that your ab and <a href=\"https:\/\/betterme.world\/articles\/pilates-ball-exercises\/\">core workout<\/a>s are not giving you the desired results.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_waist_size_increase_with_muscle\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">After all, ab workouts should make your waistline smaller, right? If this describes you, you should know that you\u2019re not alone. In fact, this is a common question and occurrence. Let\u2019s take a look at if, how, and why muscle growth may make your waist bigger.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Does Gaining Muscle Increase Waist Size?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Unfortunately, yes it can. But how does this happen? It\u2019s a common misconception that doing multiple abs and core exercises will burn or melt your fat away. However, this is not true.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">While working out in general helps burn calories, targeted workouts such as ab exercises do not do this alone. Instead, they help build and grow already existing muscles.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">While you may not see them, you already have ab\/core muscles. They\u2019re just not as pronounced as they? ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/","url":"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/","name":"Does Waist Size Increase With Muscle: Unpacking The Truth - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/does-waist-size-increase-with-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/How-to-Slim-Muscular-Legs-%E2%80%93-The-Tricks-and-Science-Behind-Muscle-Makeover.png","dateModified":"2025-07-11T00:12:01+00:00","description":"\u2605 DOES WAIST SIZE INCREASE WITH MUSCLE \u27a4? If this question has been bugging you, you\u2019re not alone. 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