How to Gain Weight in the Abdominals & Waist

While a lot of people struggle to lose body fat, especially in the waist, many others believe they are too thin in the waist and want to gain body mass. This can be achieved through fitness and dietary changes that provide the body with support to gain both fat and muscle in a healthy way.

Instructions

• 1

  Increase consumption of dietary fats and carbohydrates. Instead of choosing diet foods or anything that reads, "low fat," choose the regular varieties. Be sure to choose omega fats and whole grain carbohydrates more than saturated fats and refined carbohydrates. Some foods with healthy fats include oily fish, nuts and olive oil. Unhealthy fat is usually found in greasy meats and processed foods. Whole grains are in carbohydrates such as whole wheat bread and brown rice, while refined carbohydrates are usually in the form of white breads and white rice.

• 2

  Exercise your abdominal muscles, including your obliques, every other day to the point of muscle exhaustion. This will build up the muscles so that your waistline widens. Crunches and sit ups work your upper and lowers abs and your obliques. Complete crunches by laying on your back and slowly crunching either half-way up or into a sitting position. Oblique twists help to widen your waist and can be performed either standing or sitting. Keep your legs straight and slowly turn your torso to each side as far as you can twist.

• 3

  Supplement your diet with nutritional shakes, either store-bought or homemade. Shakes can be made at home by combining full fat milk, protein powder, flax oil and fruits. Yogurt can be added to boost the fat content.

• 4

  Practice regular strength training and reduce the amount of cardiovascular exercise you perform. Cardiovascular exercises help the body burn fat, so those exercises should be kept at a minimum when trying to avoid fat loss.

• 5

  Consume plenty of protein to support your strength training and aid in building body mass. Protein is found in all meats, legumes, dairy and protein supplements.