How to Increase Waist Size
Increasing waist size is not a common challenge. However, some individuals may feel their bodies lack proportion due to a waist that is too small in relation to their hips or shoulders. Increasing waist size is possible using specific techniques. Here are some tips.
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Instructions
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Reduce protein intake and eat more carbohydrates. Carbohydrates tend to be stored around the midsection as fat. Increasing carbohydrates in your diet will contribute to a layer of fat around the waist that will increase waist size. Carbohydrates include breads, pasta and potatoes. A Tufts University study showed that eating white bread in particular can contribute to a larger waist size.
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Increase calorie intake to increase waist size. Add 500 or more calories per day to contribute to weight around the waist. The Food and Drug Administration recommends that active men and women take in 2,500 and 2,000 calories per day, respectively. Add more calories to your diet beyond that to gain weight in your waist. Try using weight gainers such as Twin Lab Mass Fuel or Super Pro Gainers Fuel to increase calories. They can be purchased in powder form at most drug stores and are mixed with milk or water to form a juice or shake. Most weight gainer fuels are a combination of protein, vitamins and carbohydrates. They may contain 2,000 or more calories per serving and will help you to put on weight quickly and increase waist size.
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Decrease shoulder and back exercises that may contribute to upper body mass. Building a large upper body will add to the appearance of a disproportionately small waist. Focus on overall body exercises to create balanced musculature.
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Do back lifts. Bodybuilding.com recommends back lifts to increase waist size. These are exercises that work the back and help increase waist size by increasing muscle in the abdominal band. In addition, do weight-bearing abdominal exercises. When you do crunches or leg lifts, add a weight to the abdominal area to increase muscle mass. This will help increase waist size by adding muscle thickness in the abdominal area. Work your obliques using weights as well. Do side bends with heavy weights to increase muscle mass in the obliques and contribute to width. Dead lifts and squats using heavy weights will also help balance musculature.
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Tips & Warnings
An increase in waist size can contribute to heart disease.
