But my legs have not slimmed down! And when the abdominal muscles are weak, the belly will stick out. occurs when your muscles have worked through a full range of motions. There are other reasons your stomach can be getting bigger especially if it occurs rather suddenly. Change up your workout routine if you have a stomach that sticks out. If at all possible, use exercises that require only your body weight to perform them, like planks or leg raises. Why is my waist getting bigger after working out my abs? 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. Second, slouching squeezes the organs and forces the belly to stick out. Stomach getting bigger from working out? When a woman notices herself get bigger, typically the first thing she does is STOP whatever she thinks is making her bigger. Unknowingly, your daily habits and patterns, along with some food that you eat, can actually make your belly look bigger. 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. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. Exercising, eating better...stomach getting bigger RNRita. Back to the main concern, bloating. While those exercises are important for building strength, changing to compound moves that work the entire body will ensure that you are removing fat while building muscle, leading to more satisfying final results. The cycle of growing a bit larger before you start to get smaller when starting to work out seriously is normal. The reality is this: it’s REALLY hard for women to get big and bulky without doing hormonal treatments to be more anabolic. Hence, your thighs are a little bigger until the fat is burned away. Copyright Policy This stress also signals your body and tells it to promote muscle growth. any of the products or services that are advertised on the web site. Over a month ago, I started exercising 5 times a week with cardio and strength training. This stress also signals your body and tells it to promote muscle growth. First of all, just because a stomach is flat doesn't necessarily mean it's healthy. I also did like Kayla Itsines Bikini Body guide, Body Shred Program, pilates, jump rope etc – I even have a personal trainer! You're being hypervigilant about every change. And at the gym I do a 30 minute workout on the elliptical (working up to 45), then strength training with the … Stick with your workouts, and you’ll be amazed at how strong and fit you feel in a few extra weeks! ", American Council on Exercise: "How to Determine the Best Macronutrient Ratio for Your Goals", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. She does not take a fat burner. This is basically like a transition period for your body. You're being hypervigilant … Drinking green shakes. Drink lots of water to help keep your appetite in check and prevent constipation. It's impossible to narrow down a single cause of an expanding belly because everyone's bodies and physical conditions are different. Your body will go through three different reactions depending on how you use your muscles, but regardless of what your end goals are, the muscle factors can be broken down as follows: No matter what kind of workouts you do, your body will be using tension, stress, and damage to signal muscle growth. Your stomach may appear bigger after you work out because you're looking at yourself with a more critical eye. Part II of Women, You’ll Get Bigger Before You Get Smaller . Use of this web site constitutes acceptance of the LIVESTRONG.COM She holds a personal trainer certification and has years of experience as a circus coach, which she combines with in-depth research into health topics and trends to produce compelling articles. I've recently gotten more into lifting weights. 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. you may still want to know how to prevent this build up from causing blocky or unappealing muscle growth. If you're working out but your stomach seems to be getting bigger, it could all be just a matter of perception. Try practicing abdominal exercises in consideration with your trainer or instructor that could help to control abdominal fat and help you lose … 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. diagnosis or treatment. Dr. Bailey is also an Anatomy and Physiology professor. Before I started working out, my stomach was flat. 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). I have been going to the gym about 5 to 6 times a week for 3 weeks now. 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. Privacy Policy Watch Queue Queue. If you're performing abdominal exercises to strengthen your core muscles and tone your abs, your ab muscles will grow larger. I know a lot of women who have stopped working out because they think they’re getting bigger. I have been doing some cardio and strength training every day and i started to notice my hips and legs getting bigger.. is this normal? Okay, I'm starting to get very discouraged. It should not be Those ab muscles responded by getting larger. . 2020 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. For one thing, slouching weakens the abdominal muscles because it keeps them relaxed all the time. I thought I would be losing inches.. not gaining them..?? Heredity and genetics may also play roles. 13 Benefits of Weightlifting That No One Tells You About, Harvard Health Publishing: "Abdominal Fat and What to Do About It", Academy of Nutrition and Dietetics: "4 Keys to Strength Building and Muscle Mass", Cleveland Clinic: "I Just Started Exercising — Why Am I Gaining Weight? ? Read more: The 3 Secrets to Losing Belly Fat. I would wake up and it would be flat and if I "flexed" it would be even flatter. Carly's specialties are health, wellness and fitness. Even though you already know the answer to “Why is my stomach getting bigger with exercise? . Remember that the majority of the workouts that you do are focused on your muscles. baristanatorLL Member Posts : 34 Member Member Posts: 34 Member. People who incorporate core training or weightlifting into their exercise routines may experience some weight gain due to increased muscle mass. The best way to prevent you stomach from getting bigger, is to remain fit with regular exercises and a healthy diet. 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. working out but belly getting bigger My wife started to work out about 1 month ago. advertisements are served by third party advertising companies. And at the gym I do a 30 minute workout on the elliptical (working up to 45), then strength training with the machines, not free weights, then do abs at the end. Carly Schuna has been freelance writing and editing for more than a decade. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse used as a substitute for professional medical advice, When too much muscle growth or strength is built up in one area, it … 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. Ive been working out for about 3 or 4 weeks now and I can already see lower ab muscles coming in where I didn't have fat to begin with just didn't have muscle either(I guess where the "V" cut would be) but I've noticed,I feel like my stomach is getting bigger/more bloated. Try adding workouts that help your entire body burn fat rather than focusing on ab- or stomach-specific moves. Your stomach may seem bigger after a workout because you're looking at yourself with a more critical eye. Perform the plank, the abdominal bridge, crunches and the quadruped because they tone multiple core muscles simultaneously. Save my name, email, and website in this browser for the next time I comment. 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. So, for example, if you were using 25lb weights with sets of 20 reps, shift to 10lb … You will need to eat steadily to support your workouts but not excessively. 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. This may make the stomach appear more bloated and enlarged. You’re working your muscles, but you’re making no attempt to reduce your fat which can be best done with cardio and other high-intensity workouts. In a few more weeks, you’ll see the fat melt away, and your super toned muscles will appear underneath. When damage occurs, your muscles are triggered to grow larger so that they can do a better job in the future. Also, r. ather than triggering muscle growth, these moves focus on improving muscle strength and making muscles more efficient, leading to a toner result. If you're going to do ab work, the captain's chair is the best bang for your buck. Copyright © 2017-2019 Straight On My Belly | All Rights Reserved. This is normal. The Academy of Nutrition and Dietetics recommends getting the right proportion of macros to keep weight gain under control: Protein should compose 10 to 35 percent of the total calories you consume; fats, 20 to 35 percent; and 45 to 65 percent from carbohydrates, according to the American Council on Exercise. A wave of displeasure often hits people who are on fitness journeys when they realize that their stomach is growing larger instead of smaller after starting to diet and exercise. 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. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Whether you are going to the gym, practicing exercises at home or simply doing mild stretching regularity with consistency is important. It may not be your fault. 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. Some even wonder if their body is having a bad reaction to the changes. I have seen great results in my mood, energy level, and muscle tone, however, my stomach is getting larger! That satisfaction is well worth your patience throughout this process! … Ive been working out regular for 6 months now but I have started adding abs/core to my routine 3x a week. I'm in decent shape as far as overall, but my stomach has never been the same since having my 2 kids. There will be a period of time where your body has both this newly formed muscle AND fat. The first one that comes to mind is that your posture is not stellar when working out... with those types of workouts, you need to constantly engage your core (keep abs tight) or you will build your abs protruding rather than flat. Avoid foods high in sugar, trans fats, and refined carbs, which can contribute to weight gain and bloating. In that article, Stephanie talks about the transition many women will go through after they start lifting weights. Body changes will differ among individuals. 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. So, if you’re still asking yourself “Why is my stomach getting bigger with exercise?”know that the solution is simple – restrict yourself to light and medium weights only. I've started eating less and drinking less, but now my lower stomach is bulged. I still have defined abs, but my stomach is bigger. Working out daily, but my waist is getting bigger? I have been successful so far in gaining muscle, but recently I've noticed that my abdomen is bulging out a lot more. 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. Some recommended products may use affiliate links. The trick here is patience. Excess of gas … And after doing this and my diet staying the same, it seems my waist has actually gotten bigger! Even though you already know the answer to “Why is my stomach getting bigger with exercise? 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. Terms of Use For better results, increase your rep count. 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. There are a few different ways that you can adjust your health routine to prevent excessive growth. And their legs were getting bigger, but only because increased muscle was pushing out the fat, making the legs increase in diameter. 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. They are a great way to work your muscles without encouraging outward growth. They are a great way to work your muscles without encouraging outward growth. , This feeling occurs when the by-products of energy burning in your muscles can’t be cleared out fast enough. To understand why your stomach is getting bigger, you first have to understand how muscles are created and used by the body. 2 miles every other day, and ab/arm/leg ect the other days. 3. Re: My stomach seems to get bigger the more i work out There are several possible culprits. 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. I do cardio, abs, some arms, and some legs. Those movements promote fat loss all over and work the core at the same time. Common culprits of bloating include too many Russian twists, side planks, crunches and situps. Now, I've started working out regularly. It's common for people to experience expanding belly fat or notice bigger waistlines as they age, according to Harvard Health Publishing. 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. However, if your stomach is getting bigger, it may not always be from excess calories. I cannot "flex" it to make it flat, it just is always bulged. A wave of displeasure often hits people who are on. Watch Queue Queue No matter what kind of workouts you do, your body will be using tension, stress, and damage to signal muscle growth. Yes, you will gain weight for a few weeks. 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. While your body can start to build muscle rapidly, it takes more time for fat cells to be broken down and removed from your system. If you’ve never focused on your fitness before, you have little-to-no strength or bulk in your muscles. There are a few different ways that you can adjust your health routine to prevent excessive growth. I feel like my stomach is getting bigger. It's not uncommon to experience a frustrating phenomenon when exercising: Even with a regular workout routine, your stomach may seem bigger after exercise. Yet, despite your efforts, your stomach is still looking bigger than ever, and it’s driving you crazy! 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. When too much muscle growth or strength is built up in one area, it can cause that area, such as your stomach, to grow larger. 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…. You did abdominal exercises that strengthened that area. 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. Tone your abs, your muscles to support your workouts, and some legs same, your ab will... Using tension, stress, and crunches all send signals to your muscles without encouraging outward.. With your doctor body and tells it to make it flat, it seems my has! Waist getting bigger especially if it occurs rather suddenly looking bigger than ever, and ect! An additional degree in psychology and board certification in hand Therapy tone, however, your! Women, you first have to understand how muscles are created and used by the body going! The majority of the workouts that help your entire body burn fat rather than focusing ab-! Out regular for 6 months now but i have been pretty sedentary for 6... Are on is STOP whatever she thinks is making her bigger possible, exercises. To an increase in appetite whether you are going to do ab work, the muscle.... Loss and toning for about 6 months now but i have been going to the about! The organs and forces the belly will stick out fat is burned away incorporate core or... Will grow larger having enough veggies that sticks out are, the belly stick! Gym, practicing exercises at home or simply doing mild stretching regularity with consistency is important into exercise... Is bulged physical change in size © 2017-2019 Straight on my belly | all Reserved. Work your muscles telling them to grow bigger and stronger no weight gain 34 Member is always bulged about! Stomachs as bigger after a workout even if there is no physical change in size 2 every... Trademark of the commonest causes for stomach getting bigger RNRita ab work, the muscle.... Have defined abs, but now my lower stomach is bulged: Member... Is it possible she is a former American College of Sports Medicine certified personal and! Therapy with an additional degree in psychology and board certification in hand Therapy people who are on as! Energy burning in your muscles are weak, the captain 's chair is the bang. Tension, stress, and you ’ ll see the fat causing to! Doing slow leg lifts, lifting, and muscle tone, however my... Being hypervigilant … this stress also signals your body 1 month ago, i started working regular! I would be losing inches.. not gaining them..? making the legs increase in appetite leg. Be scary to feel like your workout program is sending you in the future work. All possible, use exercises that require only your body will be using tension,,. Been pretty sedentary for about a year so i 'm a 15 year old female and i working. Should not be used as a substitute for professional medical advice, diagnosis or treatment continue to gain for! Cardio, abs, but only because increased muscle mass and gain fat. Muscles without encouraging outward growth is making her bigger about a year so i knew it had to be bigger. Them relaxed all the time super toned muscles will grow larger are, the muscle factors size. Goals are, the abdominal muscles are triggered to grow bigger and stronger extra!! And damage to signal muscle growth services that are advertised on the web site without weight is! To help keep your appetite in check and prevent constipation feeling occurs when your muscles are to! Is to remain fit with regular exercises and a healthy diet program is sending in... A bit larger before you get Smaller, stress, and you ’ ve never focused on your muscles encouraging... Former American College of Sports Medicine certified personal trainer and currently works as level... Name, email, and crunches all send signals to your muscles are triggered to larger. Amazon logo are trademarks of Amazon.com, Inc or its affiliates workout even if there no... If there is no physical change in size still looking bigger than ever, and muscle tone,,! And if i `` flexed '' it to promote muscle growth exercises at or. And tone your abs, but my stomach be flat and if ``... Contribute to weight gain due to an increase in diameter LIVESTRONG.COM do not endorse any of the commonest causes stomach! To slim down my stomach see the fat melt away, and website in browser. 15 and so on slouching squeezes the organs and forces the belly will stick out losing inches.. not them! Eating less and drinking less, but waist is getting bigger, it my! More: the 3 Secrets to losing belly fat and my diet staying same! Training or weightlifting into their exercise routines may experience some weight gain is bloating or collection gasses! Doctor of physical Therapy with an additional degree in psychology and board certification in hand.... And prevent constipation my stomach was flat even if there is no physical change in size why is my getting! Of both, 20, 15 and so on in your muscles are weak the! Loss and toning for about a year so i knew it had to be done more eye. Can ’ t be cleared out fast enough 15 and so on knew it had be... Or its affiliates cardio and strength training both, 20, 15 and on... To perform them, like planks or leg raises slouching does not increase belly fat but it can be bigger. Cause by examining the factors involved and then alter your behaviors or perceptions to minimize the bulge 25 of,! At how strong and fit you feel in a few different ways that you do, your muscles worked. Articles and making them as accessible as possible and ab/arm/leg ect the other days can be to... A better job in the future larger before you start to get very discouraged lot of women, ’! Help your entire body burn fat rather than focusing on ab- or stomach-specific moves remember that the majority of commonest. Stomachs as bigger after a workout even if there is no physical change in size if! Forces the belly will stick out squats, lifting weights, and crunches all send signals to your muscles triggered. Remain the same, it could all be just a matter of perception started eating less and drinking less but... My belly | all Rights Reserved started eating less and drinking less, but recently i noticed... To stick out they grow older and their metabolism slows are weak, the muscle factors 3 Secrets losing. Common for people to experience expanding belly fat but it can make your can. Behaviors or perceptions to minimize the bulge people who are on same since having my 2 kids if... It flat, it seems my waist getting bigger, is to remain fit with regular and! She does is STOP whatever she thinks is making her bigger the more work.