The Most Effective Ways On How To Get A Bigger Waist
A bigger waist is not the most popular thing gym enthusiasts set a goal for. Most of them are already gifted with bigger waist muscles that those who are dealing with perpetually smaller waists look up to. I, for one, am trying to know the ways on how to get a bigger waist for quite some time as I own an especially smaller one.
If you’re looking for simple ways to beef up the muscles or thin the fat on your waist, please look no further as I’m dedicating this article just for you. Throughout this discussion, you’ll learn the different steps to achieve that bigger waist you’ve all been dying to have in ways that are both simpler and easy to follow.
Things You'll Need
1. Yoga Mat
Ensure that the mat you’re going to use is not that thin that it easily dents when you perform various stretching and exercises on it.
And as you’re about to indulge yourself with these sequences, it’s also crucial that your yoga ma has a non-slip feature to provide you safety and comfort as you conduct these waist exercises.
Similar to your mat, your dumbbells should also be comfortable and not slippery. I’d suggest a pair of dumbbells that are coated with vinyl as its surface is less slippery than other coating materials. These features should aid you on any moderate to intense type of workout for sculpting your waist muscles.
3. Adjustable Bench
Your bench should be able to help you in attaining the thickening of your waist muscles. And as there are a slew of exercises out there for this specific need, the bench should be adjustable to accommodate different positions, particularly the decline and incline positions.
Your barbell might look harmless to you from afar, but it is probably if not certainly the most fragile equipment you should be handling carefully and efficiently.
It’s universally suggested that a barbell should feature a heavy-duty bar that is also textured and has a non-slipping quality in its grip area. In addition, your barbell must be easy on floors and rust-resistant.
Method #1: The Power Of A Simple Stretch
- 1. Sit on a mat while you try to straighten your back. Open your legs wider than your shoulders.
- 2. Open your arms on your sides.
- 3. Rotate your shoulders 90 degrees while you try to touch your left foot with your right hand.
- 4. Get back on the starting position then repeat the entire sequence to your left hand and right foot.
- 5. Perform 30 leans to each side. Ensure that you retain a straightened back while you do this.
Method #2: Corkscrewing
- 1. Lie on your mat, flat on your back. Your arms should be at your sides.
- 2. Next, straighten and squeeze your legs together. Slowly lift them towards your head.
- 3. Your body and legs must create a 45 degree angle. Ensure that your shoulders, arms, and legs are lying flat on the floor completely. Don’t lift them as you try to lift your legs.
- 4. Roll back your spine slowly as you lean your legs to the right slightly. You can retain this position until you feel your oblique muscles are working. During this step, please make sure that your legs are squeezed together.
- 5. Return your legs to the center but don’t put your legs on the ground.
- 6. Perform the same lean to the left.
- 7. Perform the sequence from side to side until you feel that you’re exerting. I’d recommend three sets for this method. In these sets, inhale slowly and freeze for two seconds one each side.
Method #3: The Side-bending
- 1. Lie down on your side. Your hip should be touching the mat while your legs are slightly bent to a side.
- 2. Lift your hip away from the mat. Ensure that you engage your thighs and abs muscles as you reach your arm over your head. This should create a lifted arc in your torso.
- 3. Lower the side of your calf to the mat very slowly. Count to 8.
- 4. Perform 15 high arc bends on the right then complete another 15 on the left.
Method #4: Air Swimming
- 1. Lie on your stomach while you press your thighs together. Place your arms straight forward then point your feet. Slowly lift your arms, legs, chest and head up. Hold this position.
- 2. In an alternating fashion, lift your right arm/left leg and left arm/right leg. Don’t touch the floor while you do this sequence.
- 3. Perform 10 sets of air swimming with each time counting to 20. I’d recommend a 10-second rest in between sets.
Method #5: Weighted Twists
- 1. You can either use a dumbbell or a weight plate in the sequence. Your weights should be able to fix your positions and balance the training load.
- 2. Hold your chosen weight with both hands. Sit on your mat. Bend your knees. Your feet should be flat on the ground.
- 3. Lean back at 45 degrees then hold your hands straight out in front of your chest.
- 4. Now, rotate to your right and ensure that you only do this with your torso.
- 5. Return to your original position, and then rotate to your left side as far as you can. When doing this, picture a wall right behind you as you touch it with your chosen weight.
- 6. Perform the twists 30 times for each side.
Method #6: Barbell Side-bending
- 1. Remove the squat rack’s safety bars. Next, get the barbell positioned across your trapezius muscle close to the base of your neck and shoulder. Do this sequence as if you’re going to do a squat.
- 2. Your feet should be wider than your shoulders. Now, bend your knees into one-third of a squat as you extend your arms over the length of the barbell to handle the barbell in place.
- 3. Next, contract your transverse abdominis muscle tightly as you suck your navel toward your spine. While bending your waist, lower the right side of the barbell as far as you can. Contract your left oblique muscles so you could return smoothly to an upright position.
- 4. Place the left side of the barbell as far as you can. Return to an upright position.
- 5. Perform 4 to 6 sets of 12 reps per side.
Method #7: Decline Weighted Crunches
- 1. On a decline bench, place your body in an upright position with a dumbbell. Use both of your hands to hold the dumbbell’s bar with both hands as you lower your body with the weight extended directly over your chest.
- 2. Lower the weight just beyond your head, slightly in line with your trunk. Please ensure that you keep your arms straight in this sequence.
- 3. Perform a crunch, simultaneously drawing the dumbbell back over the center of your chest. Raise your trunk off the bench.
- 4. Return to your original position with the weight slowly and just beyond your head.
- 5. Perform 4 to 6 sets using a heavier weight for the next sets.
Method #8: Reverse Crunches Via An Incline Bench
- 1. Place the incline bench to nearly 135 degrees. Lie on it as if you’re performing incline presses. Ensure that you situate your pelvis on the bench’s inclined portion as you hold yourself in place by grasping the bench’s upper end.
- 2. Contract your rectus abdominis muscle as you raise your pelvis off the bench slightly. Perform 1 set with 10 reps.
- 3. Attach 5-pound weights to each of your ankle. Perform 4-6 sets of no more than 12 reps per set.
Method #9: The Power Of Squats And Deadlifting
Deadlifts and squats are two of the best exercises you can perform if you like to thicken your waist. Although it is not proven yet, these exercises have reportedly produced some growth in the waist area.
Along with strengthening the hamstrings, quads, and glutes, both activities cling on your core’s muscles so it can stabilize your weight and your body during the lifting sequence.In addition, these muscles comprise of the rectus and transverse abdominis, your spinal erector and internal and external obliques.
Great Tips For Getting A Bigger Waist!
Your nutrition is paramount to making your waist bigger. In fact, it’s a more important factor in your waistline’s size than these exercises. Now, in order to increase your waist’s muscle mass, you need more healthy calories as opposed to those that should make you fat.
I’d also recommend the consumption of high-protein foods. This is greatly due to the fact that protein is the building block of your muscles and that the abundance of which should help you gain weight in your waist and abdominal muscles safely and effectively.
According to the U.S. Centers of Disease Control and Prevention, it’s advised that 10-35% of calories you consume every day must be from protein. For us women, we are encouraged to eat 46 grams of protein every day while men are recommended to consume 56 grams.
Apart from the listed exercises, perform your regular moderate to intense cardio like running, cycling, and walking. These should aid your heart and lungs healthily while they also help you burn more calories than any other type of exercise. When you opt for a lower-intensity cardio regimen, you are bound to retain some excess weight along with the extra belly fat.
Another tip to enhance these exercises is to perform core-strengthening activities. These will help you build muscles in your waist and abdomen.
Wanting a bigger waist is not an easy aspiration, especially when you don’t have the right body assessment and the discipline that should be present when trying to reach a goal that involves a change in the body. The easy steps I have outlined for you should guide you thoroughly, but you'll fail at all of these if you neglect to effect a change in your diet.
If you have more tips or waist-thickening exercises that you’d like to share, please leave them on the comment section below!