Can You Increase Waist Size?

Workouts Focused on Muscle

    Your waist muscles include the rectus abdominis or "six pack" muscles in front and the obliques on the sides. According to the American Council on Exercise (ACE), the most effective exercises for the rectus abdominis are the bicycle crunch, the captain's chair and exercise ball crunches. For the obliques area, perform the captain's chair, the bicycle crunch and the reverse crunch. ACE recommends three to five sets of eight to 12 repetitions of each exercise, with short recovery times in between. Give yourself at least 48 hours' rest between workouts to allow your muscles to generate new tissue.

Foods for Gaining Muscle

    According to Joe Stoppani, PhD and Joe Wuebben of "Muscle & Fitness," nutrition is 50 percent of the equation for gaining muscle. Eat 2 to 3 grams of carbohydrates per pound of bodyweight and 1 gram of protein per pound of bodyweight every day. ACE and "Muscle & Fitness" also recommend eating carbohydrate and protein shakes before and shortly after weight training for even more success.

About the Author

Nicole Vulcan has been a journalist since 1997, covering parenting and fitness for The Oregonian, careers for CareerAddict, and travel, gardening and fitness for Black Hills Woman and other publications. Vulcan holds a Bachelor of Arts in English and journalism from the University of Minnesota. She's also a lifelong athlete and is pursuing certification as a personal trainer.