There are far more people who struggle trying to slim down their waistline than there are to increase its size. The waistline is one of the easiest places to gain mass, and it's also one of the hardest to cut weight from, but some people need or want to add weight on their waistline. This is common among athletes looking to add mass in their torso, or bodybuilders attempting to cut a certain figure. The easiest way to add mass is simply by eating and being lazy. Increasing your waist size the healthy way requires some diligence.
Step 1
Train your ab muscles, not your back. Back muscle exercises like dead weight lifts will trim your waistline. Core muscle-intensive workouts, such as sit-ups, push-ups and weight curls will develop your torso muscles and thicken your waist.
Step 2
Train for strength, not for tone. Repetition--doing more than ten reps in a set--will help better define your muscles and will elevate your heart rate, resulting in a workout that burns fat. You don't want to burn fat, just add muscle, so continually push yourself.
Step 3
Eat a protein- and carbohydrate-rich diet. Chicken, fish and whole grain foods are the most effective building blocks to increase waist size.
Step 4
Drink plenty of water--at least eight glasses (64 ounces altogether) each day. Your body needs the water to complete the processes of converting food into muscle.
Step 5
Consider taking a protein supplement. You should check with your doctor before doing this, but protein supplements such as whey protein shakes are designed to help you add muscle mass fast. A general rule to follow is that you should consume one gram of protein for each pound you weigh every day.
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