How to Get a Bigger Waist ? Best Waist-to-Hip Ratio 14 Tips

How to get a bigger waist ? If you want more curves but don’t want to ruin your health, there’s no need to put on “bad weight” from junk food. Adjusting your diet and exercise routine allows you to add curves where you want.

This article will cover tips on getting a bigger and slim waist alongside a big butt and hips.

How Do I Get a Bigger Waist?

A large, muscular waist is a visual cue for strength and dominance. The abdomen, obliques, and lower back muscles contribute additional bulk to the waistline overall.

To expand your waistline, you should engage in strength-training exercises designed to do so and adopt a diet that encourages muscle gain while discouraging fat gain.

Strength training for the abdominal muscles is the best way to build a strong core and a defined waist.


waist squat tuto

  • Gradually Increase Your Weight

Increase the weight and perform sets in the moderate rep range if you want to develop larger abdominal muscles (eight to 12 reps).

Adding heavyweight exercises is not recommended until you have established a firm foundation of core strength. You should add weight gradually to avoid injuring your spine.

Strength training benefits from regular adjustments and changes like any other type of physical activity.

Alternate your routine every few weeks, increasing the weight, the number of repetitions, or both, to prevent your core muscles from becoming accustomed to new strains.

Make sure to give your muscles time to rest and recover between sessions. The ideal time frame is around 48 hours. In this period of rest, muscle fibers can repair and expand.

Some ideal exercises suitable for obtaining a bigger waist include:


  • Incline Weighted Crunches

This abdominal exercise is great for developing a solid core and lean abs.

In a seated position on a decline bench, hold a weight plate.

Relax with your legs tucked under the cushions. Wear the plate slung over your shoulder or crossed over your chest.

You can lift your top and mid back off the bench by contracting your abs and using the strength of your abdominal muscles.

Raise yourself as high as possible while resting your lower back on the bench.

Reduce your height gradually, and then do it again.


  • Weighted Side Bends

This targeted side-ab exercise will help you pack on muscle without adding bulk elsewhere. A pair of dumbbells are used in the performance of this standard exercise.

Keep your feet hip-width apart and your body erect.

Lift a weight in your right hands, such as a dumbbell, kettlebell, or weight plate.

Flex your left hip and hamstring slowly till after you feel a mild pull. Keep your torso straight and avoid leaning forward or backward.

You must circle back around the middle and swivel to the opposite side. Locate your center and return there. Do it again, and then switch roles.


Waist shapes graph

  • Good Morning Workouts

Lifting weights first thing in the morning helps tone and strengthen the back muscles and the waist. The hamstrings and glutes benefit greatly from this movement as well.

Place a barbell with sufficient weight across your shoulders and just beneath your neck.

Keep your feet shoulder-width apart and your body erect. Don’t lock your knees; keep your back flat as you bend forward from the waist while keeping your legs straight.

Reduce your height until your torso is flat on the ground and back up until your hips are fully extended. Repeat.


  • Lower Back Hyperextensions

The lower back, and also the middle and upper back, get targeted from hyperextensions.

As you start, you shouldn’t use any weight, but as your strength increases, you should begin to add weight.

Place a hyperextension bench under your face and lie face down on it.

You should lean forward at the waist until your upper thighs are flat against the pad.

Hold your arms across your chest. Put some weight on your chest if you like. Bend at the waist and lower your torso while keeping your back straight.

Slowly return your torso to the starting position when you reach the point where you can no longer go without rounding your back.


  • Ab Wheel Rollouts

It is indeed one of the most effective core exercises for the waist.

Try using a barbell with weight plates or an abdominal wheel.

Get down on your knees and grab the handles or the bar with your hands.

Pull in your abs. Extend your arms and roll until your torso is parallel to the ground.

Roll back to the beginning position using your abs for support. Repeat.



  • Keep an eye on your eating habits

A larger waist results from improper nutrition, but it won’t be hard or ripped. If you want a muscular and bigger waist, eat fewer processed foods and less sugar while increasing your protein intake to burn fat while you add muscle.

Fill your plate with colorful produce, lean proteins like chicken, fish, beans, and tofu, and healthy fats like olive oil and avocado. Eat avocados, olive oil, nuts, and seeds to get the healthy fats you need.

A nutritionist can help you figure out how many calories you need based on your specific goals. The trick to optimizing muscle growth is to consume sufficient calories to fuel intense workouts while avoiding excessive calories, which lead to weight gain.


How to achieve a slim waist and larger butt / Waist ?

Most women who work out do so to increase their hip / waist size. It’s been observed that people find attractive those who have large hips and glutes.

Being muscular and athletic is reflected in a woman with strong hips and a tiny waist. To the eye, a greater waist-to-hip ratio is indicative of muscular fitness and overall health.


What Does Hip to Waist Ratio Have to Do with Physical Fitness?

The waist-to-hip ratio indicates a woman’s musculature, genetics, lifestyle choices, fertility, and youth.

Because women are less likely to engage in vigorous physical activity as they age, their hips and waistlines tend to lose definition as they gain weight. Even though this can be avoided and reversed, the link is significant.

First, research shows that a waist-to-hip margin of 0.7 is the healthiest and most aesthetically pleasing body proportion.

The most desirable proportion is a tiny waist and large hips.

The hips are common for women of healthy weight and good genetics to deposit excess fat. There’s a chance their physical makeup simply favors a more muscular and strong physique.


woman with large waist and hips

How to Grow Your Butt: The Perfect Guide


  • Guidelines for Building Waist Muscles

A lot of what we know about waist muscle development comes from scientific studies. We all know that:

  1. Weight lifting is the best way to stress your waist muscles into growing stronger,
  2. Eating enough protein and enough extra calories in addition to what you typically eat is necessary to gain weight and muscle on the waist.
  3. You must get plenty of good sleep for your waist to repair and develop.

The key to successfully increasing hip size is finding a balance between the four aforementioned muscle-building principles. Even if you perform the most effective butt workout, your muscles will not grow if you aren’t consuming enough protein and calories.

Inversely, too. Even if you eat the perfect muscle-building diet, you won’t see results if you don’t put your muscles through enough stress. Alternately, you may only develop the parts of your muscles under the greatest stress.

  • What Are the Best Exercises to Increase Butt Size?

There is no quick fix for achieving a butt that is perfectly round, full, and attractive. You need to train for real strength and agility in the hips.

You can perform squats, deadlifts, side planks, a step-up, and ancillary hip exercises such as glute bridges or hip thrusts.

While all three of these motions are not required to increase hip/waist size, they provide the most rapid and consistent increases in glute size.

The gluteus medius is the collective name for your hip muscles. A wide range of compound lifts is used to ensure they develop in tandem with the remaining portion of your muscle mass. Add some side planks to your routine to focus on those areas.

You can think of the gluteus maximus as the “bigger” of your two sets of butt muscles. The squat, Romanian deadlift and hip thrust are excellent exercises for developing these larger, stronger muscles.

That’s where you’ll find the most success, so focus most of your efforts there.

Muscle growth is stimulated for two to three days after a good workout. Every workout routine should include squats, deadlifts, and hip thrusts.


Final Words

Exercises that target the gluteal muscles are necessary if you want to develop larger hips. Two muscles in your posterior are called the gluteus maximus and the gluteus medius. Both influence the size and contour of your hips.

Focus on improving your strength as a primary goal. Strive to increase your weekly lifting total by one measure. Muscle size directly correlates to strength. Hip size increases with strength training.

Make sure you get quality sleep and stick to a healthy muscle-building diet to promote muscle growth.




Leave a Comment

Your email address will not be published. Required fields are marked *