Your stomach may appear bigger after you work out because you're looking at yourself with a more critical eye. But my legs have not slimmed down! I've started eating less and drinking less, but now my lower stomach is bulged. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the I do cardio, abs, some arms, and some legs. I still have defined abs, but my stomach is bigger. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. There are a few different ways that you can adjust your health routine to prevent excessive growth. Figure out the root cause by examining the factors involved and then alter your behaviors or perceptions to minimize the bulge. You're being hypervigilant about every change. Excess of gas … 2020 You will need to eat steadily to support your workouts but not excessively. Stomach getting bigger from working out? Part II of Women, You’ll Get Bigger Before You Get Smaller . Change up your workout routine if you have a stomach that sticks out. Over a month ago, I started exercising 5 times a week with cardio and strength training. Also, rather than triggering muscle growth, these moves focus on improving muscle strength and making muscles more efficient, leading to a toner result. Ive been working out regular for 6 months now but I have started adding abs/core to my routine 3x a week. If you're working out but your stomach seems to be getting bigger, it could all be just a matter of perception. It's impossible to narrow down a single cause of an expanding belly because everyone's bodies and physical conditions are different. I cannot "flex" it to make it flat, it just is always bulged. This is normal. When a woman notices herself get bigger, typically the first thing she does is STOP whatever she thinks is making her bigger. The fat around the belly is the last one to get rid of in most cases due to the following reasons; lack of adequate sleep, a diet that isn't balanced, and inadequate water intake. Doing more vigorous aerobic exercises can help burn off extra weight around the midsection, and adding a regular routine of core moves to your workout can tighten stomach muscles. Believe it or not, this is a common phenomenon, and the answer as to why this happens (and what you can do about it) makes a lot of sense. ? So, if you find yourself wondering and asking, “Why is my stomach getting bigger with exercise?” and are tempted to stop, read the rest of this article before you make any drastic choices. Unknowingly, your daily habits and patterns, along with some food that you eat, can actually make your belly look bigger. If you're going to do ab work, the captain's chair is the best bang for your buck. If your fat levels remain the same, your expanding ab muscles will increase the size of your stomach. To understand why your stomach is getting bigger, you first have to understand how muscles are created and used by the body. As you workout, you gain more muscle that will ultimately replace your fat. Privacy Policy In addition to the change in size that can be caused by muscle growth by previously dormant muscles, it is possible that either dehydration or water retention actually cause some of the changes in your stomach size. For one thing, slouching weakens the abdominal muscles because it keeps them relaxed all the time. and The reality is this: it’s REALLY hard for women to get big and bulky without doing hormonal treatments to be more anabolic. Body changes will differ among individuals. Terms of Use Many people continue to gain weight over a period of regular exercise due to an increase in appetite. She is eating healthy, doing cardio, weight training 4x per week, taking protein etc.... She is working her stomach 3-4 times per week and she has gained an inch on her waist. Perform the plank, the abdominal bridge, crunches and the quadruped because they tone multiple core muscles simultaneously. Yet, despite your efforts, your stomach is still looking bigger than ever, and it’s driving you crazy! Exercising, eating better...stomach getting bigger RNRita. But stick with it! Hence, your thighs are a little bigger until the fat is burned away. Watch Queue Queue One of our most popular posts, Women, You’ll Get Bigger Before You Get Smaller, gets quite a lot of feedback.The post currently has over 200 comments and we get emails almost daily about the article. Running for endless miles on the treadmill. Once that fat burns off — which it does if you keep at it — thick legs will give way to a toned pair of gams. Harvard Health points out that as your body composition changes, it's possible to notice a bigger midsection even if you haven't gained any weight. occurs when your muscles have worked through a full range of motions. But even if your stomach isn't looking larger, you're better off canning the crunches and situps altogether and sticking to stabilization exercises, such as planks, instead. I have been pretty sedentary for about a year so I knew it had to be done. Instead of doing flex-type workouts, try finding moves that are more still and steady like planks, very slow versions of movements, and iso-holds. I have been going to the gym about 5 to 6 times a week for 3 weeks now. Working out, but waist is getting bigger? I’ve been working out for over two years now … i used to run long distance at 6mph-8mph for 40mins-1hr for the first year but then changed to intervals (30:30secas for 30mins) at 5.5mph and 10 mph…. Although it's unlikely for your stomach to look bigger after exercise, it is possible as greater superficial muscle definition is one result of core workouts. Remember that the majority of the workouts that you do are focused on your muscles. I thought I would be losing inches.. not gaining them..?? Carly's specialties are health, wellness and fitness. Slouching does not increase belly fat but it can make your stomach look bigger. Water retention can occur if your diet is too high in sodium as it’s a substance that causes the body to hold onto extra water, and this can cause you to feel larger than you really are. StraightOnMyBelly .com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Hey, so I'm a 15 year old female and I'm working to slim down my stomach. If your intention is not to bulk up, but you’re ready to make your workout more difficult, try increasing the number of reps of a particular weight lifting exercise that you do rather than increasing the weight that you are lifting. I feel like my stomach is getting bigger. Drink lots of water to help keep your appetite in check and prevent constipation. Some exercises, such as crunches, are flexion-based, so your abs will grow outwards because of the way that they are used and flexed during this type of workout. I do 30 sit ups and 30 (I'm not sure what its called, when you sit and touch the medicine ball to both sides). She enjoys putting a creative spin on articles and making them as accessible as possible. When you swallow more air while eating or if you are lactose intolerant or if you have gulped excess of sodas your stomach will be filled with gas. Some recommended products may use affiliate links. No matter what kind of workouts you do, your body will be using tension, stress, and damage to signal muscle growth. Stick with your workouts, and you’ll be amazed at how strong and fit you feel in a few extra weeks! , This may make the stomach appear more bloated and enlarged. The best way to prevent you stomach from getting bigger, is to remain fit with regular exercises and a healthy diet. f you find yourself wondering and asking, “Why is my stomach getting bigger with exercise?” and are tempted to stop, read the rest of this article before you make any drastic choices. Exercising doesn't automatically result in weight loss or a trimmer, tighter physique. … I also did like Kayla Itsines Bikini Body guide, Body Shred Program, pilates, jump rope etc – I even have a personal trainer! Your stomach may seem bigger after a workout because you're looking at yourself with a more critical eye. Read more: 13 Benefits of Weightlifting That No One Tells You About. Copyright © While losing overall body fat will be a by-product of that process, the signals that your body focuses on first are muscle-related, so it is completely normal for you to get a bit bigger from muscle growth before your new body shape begins to be refined. People who incorporate core training or weightlifting into their exercise routines may experience some weight gain due to increased muscle mass. So, for example, if you were using 25lb weights with sets of 20 reps, shift to 10lb … And when the abdominal muscles are weak, the belly will stick out. It's common for people to experience expanding belly fat or notice bigger waistlines as they age, according to Harvard Health Publishing. She is a former American College of Sports Medicine certified personal trainer and currently works as a Level 1 CrossFit coach. Why is my waist getting bigger after working out my abs? Try adding workouts that help your entire body burn fat rather than focusing on ab- or stomach-specific moves. I would wake up and it would be flat and if I "flexed" it would be even flatter. I know a lot of women who have stopped working out because they think they’re getting bigger. Eating more calories will result in gradual, consistent weight gain, and it's likely that many of those extra calories will show up around the midsection, especially as you age. The fibers in your muscles tear and while they heal and become even bigger muscles, they are soothed by fluids surrounding them, according to the Cleveland Clinic. . If you’ve never focused on your fitness before, you have little-to-no strength or bulk in your muscles. Save my name, email, and website in this browser for the next time I comment. It may not be your fault. I've been doing lots of ab exercises 6 days a week to try and get a lean stomach with abs but my stomach is getting a lot bigger and more bloated. Basically, if you move to higher weights, your muscles will likely get thicker while if you stick to the same weight but increase reps, you’ll be able to tone the existing muscle that you already have. For better results, increase your rep count. And at the gym I do a 30 minute workout on the elliptical (working up to 45), then strength training with the … Whether you are going to the gym, practicing exercises at home or simply doing mild stretching regularity with consistency is important. In some cases, a person's stomach may actually be growing trimmer and toner, but the changes are so gradual that they remain unnoticeable. Copyright © 2017-2019 Straight On My Belly | All Rights Reserved. I've recently gotten more into lifting weights. How to Use Recumbent Bikes: Steps, Benefits and Tips, How Much Belly Fat Is Too Much: Risks and Solutions, Best Recumbent Bikes at an Affordable Price Point, Goege New Style Trimmer Belt: A 2018 Review, Fitru Waist Trimmer Ab Belt for Men and Women: A 2018 Review, Lady Slim Colombian Latex Waist Cincher Review, Why is Belly Fat Hard to Lose: Five Surprising Fixes, How To Flatten Your Stomach: The Simplest and Easiest Ways to Flatten Your Belly. Your time would be much better spent strength training big muscle groups by doing compound movements that engage your core- like squats for example, or pushups, pull ups for the back. Try practicing abdominal exercises in consideration with your trainer or instructor that could help to control abdominal fat and help you lose … I'm in decent shape as far as overall, but my stomach has never been the same since having my 2 kids. Yes, it can be scary to feel like your workout program is sending you in the wrong direction. Before I started working out, my stomach was flat. Hence, avoid foods that are high in sodium such as frozen foods, salty chips, cold cut lunch meat, and canned items with a lot of salt in them. Especially after starting a new workout routine, many people are hyper-vigilant about any changes in their body size or looks, and that increased awareness may result in them taking notice of a change that is not actually present. 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