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. Also, r. ather than triggering muscle growth, these moves focus on improving muscle strength and making muscles more efficient, leading to a toner result. In some cases, a person's stomach may actually be growing trimmer and toner, but the changes are so gradual that they remain unnoticeable. Part II of Women, You’ll Get Bigger Before You Get Smaller . They are a great way to work your muscles without encouraging outward growth. 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. 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. Hence, your thighs are a little bigger until the fat is burned away. and The material appearing on LIVESTRONG.COM is for educational use only. , Read more: 13 Benefits of Weightlifting That No One Tells You About. . Slouching does not increase belly fat but it can make your stomach look bigger. Stomach getting bigger from working out? Doing slow leg lifts, lifting weights, and holding squats will promote muscle growth. Those ab muscles responded by getting larger. Exercising doesn't automatically result in weight loss or a trimmer, tighter physique. Copyright © 2017-2019 Straight On My Belly | All Rights Reserved. any of the products or services that are advertised on the web site. Your squats, lifting, and crunches all send signals to your muscles telling them to grow bigger and stronger. 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. Your stomach may appear bigger after you work out because you're looking at yourself with a more critical eye. For better results, increase your rep count. 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. But stick with it! I've started eating less and drinking less, but now my lower stomach is bulged. 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. Drink lots of water to help keep your appetite in check and prevent constipation. Running for endless miles on the treadmill. She does not take a fat burner. In that article, Stephanie talks about the transition many women will go through after they start lifting weights. working out but belly getting bigger My wife started to work out about 1 month ago. Okay, I'm starting to get very discouraged. I know a lot of women who have stopped working out because they think they’re getting bigger. 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. … 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. 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. Figure out the root cause by examining the factors involved and then alter your behaviors or perceptions to minimize the bulge. I feel like my stomach is getting bigger. ? This feeling occurs when the by-products of energy burning in your muscles can’t be cleared out fast enough. First of all, just because a stomach is flat doesn't necessarily mean it's healthy. egardless of what your end goals are, the muscle factors. you may still want to know how to prevent this build up from causing blocky or unappealing muscle growth. This is normal. Remember that the majority of the workouts that you do are focused on your muscles. And their legs were getting bigger, but only because increased muscle was pushing out the fat, making the legs increase in diameter. used as a substitute for professional medical advice, I'm in decent shape as far as overall, but my stomach has never been the same since having my 2 kids. Both women and men lose some lean muscle mass and gain body fat as they grow older and their metabolism slows. 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…. Is it possible she is gaining muscle under the fat causing it to get bigger? Yet, despite your efforts, your stomach is still looking bigger than ever, and it’s driving you crazy! 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). 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. Privacy Policy If you're performing abdominal exercises to strengthen your core muscles and tone your abs, your ab muscles will grow larger. 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. I have been pretty sedentary for about a year so I knew it had to be done. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. Try practicing abdominal exercises in consideration with your trainer or instructor that could help to control abdominal fat and help you lose … Copyright © Your stomach may seem bigger after a workout because you're looking at yourself with a more critical eye. This stress also signals your body and tells it to promote muscle growth. Amazon and the Amazon logo are trademarks of Amazon.com, Inc or its affiliates. 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. Save my name, email, and website in this browser for the next time I comment. There are a few different ways that you can adjust your health routine to prevent excessive growth. Exercising, eating better...stomach getting bigger RNRita. I do cardio, abs, some arms, and some legs. Ive been working out regular for 6 months now but I have started adding abs/core to my routine 3x a week. Watch Queue Queue A wave of displeasure often hits people who are on. Working out daily, but my waist is getting bigger? I thought I would be losing inches.. not gaining them..?? Working out, but waist is getting bigger? I still have defined abs, but my stomach is bigger. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse The cycle of growing a bit larger before you start to get smaller when starting to work out seriously is normal. 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. In a few more weeks, you’ll see the fat melt away, and your super toned muscles will appear underneath. Causes Of Stomach Getting Bigger But No Weight Gain. . Unknowingly, your daily habits and patterns, along with some food that you eat, can actually make your belly look bigger. Re: My stomach seems to get bigger the more i work out There are several possible culprits. Over a month ago, I started exercising 5 times a week with cardio and strength training. They are a great way to work your muscles without encouraging outward growth. Back to the main concern, bloating. 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? 3. in General Health, Fitness and Diet. Second, slouching squeezes the organs and forces the belly to stick out. 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. Then I do 25 of both, 20, 15 and so on. You did abdominal exercises that strengthened that area. No matter what kind of workouts you do, your body will be using tension, stress, and damage to signal muscle growth. There are a few different ways that you can adjust your health routine to prevent excessive growth. Those movements promote fat loss all over and work the core at the same time. Try adding workouts that help your entire body burn fat rather than focusing on ab- or stomach-specific moves. It's not uncommon to experience a frustrating phenomenon when exercising: Even with a regular workout routine, your stomach may seem bigger after exercise. It's impossible to narrow down a single cause of an expanding belly because everyone's bodies and physical conditions are different. 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. 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 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. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. 2020 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. advertisements are served by third party advertising companies. 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. 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. Drinking green shakes. Dr. Bailey is also an Anatomy and Physiology professor. Use of this web site constitutes acceptance of the LIVESTRONG.COM Many people continue to gain weight over a period of regular exercise due to an increase in appetite. ", American Council on Exercise: "How to Determine the Best Macronutrient Ratio for Your Goals", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Yes, it can be scary to feel like your workout program is sending you in the wrong direction. However, if your stomach is getting bigger, it may not always be from excess calories. 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? If you're working out but your stomach seems to be getting bigger, it could all be just a matter of perception. Read more: The 3 Secrets to Losing Belly Fat. 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. 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. When too much muscle growth or strength is built up in one area, it … The best way to prevent you stomach from getting bigger, is to remain fit with regular exercises and a healthy diet. Watch Queue Queue. This is basically like a transition period for your body. I also did like Kayla Itsines Bikini Body guide, Body Shred Program, pilates, jump rope etc – I even have a personal trainer! 2 miles every other day, and ab/arm/leg ect the other days. I've recently gotten more into lifting weights. Carly Schuna has been freelance writing and editing for more than a decade. You're being hypervigilant … I cannot "flex" it to make it flat, it just is always bulged. 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. Leaf Group Ltd. For one thing, slouching weakens the abdominal muscles because it keeps them relaxed all the time. I'm in decent shape as far as overall, but my stomach has never been the same since having my 2 kids. The trick here is patience. 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. There will be a period of time where your body has both this newly formed muscle AND fat. 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. Avoid foods high in sugar, trans fats, and refined carbs, which can contribute to weight gain and bloating. 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. Common culprits of bloating include too many Russian twists, side planks, crunches and situps. Before I started working out, my stomach was flat. And after doing this and my diet staying the same, it seems my waist has actually gotten bigger! baristanatorLL Member Posts : 34 Member Member Posts: 34 Member. There are other reasons your stomach can be getting bigger especially if it occurs rather suddenly. Body changes will differ among individuals. 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. As you workout, you gain more muscle that will ultimately replace your fat. Your diet is off. I've been working on overall weight loss and toning for about 6 months now. If you're going to do ab work, the captain's chair is the best bang for your buck. 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. I have been going to the gym about 5 to 6 times a week for 3 weeks now. It's common for people to experience expanding belly fat or notice bigger waistlines as they age, according to Harvard Health Publishing. Yes, you will gain weight for a few weeks. 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. That satisfaction is well worth your patience throughout this process! Some even wonder if their body is having a bad reaction to the changes. Change up your workout routine if you have a stomach that sticks out. Starting any workout plan that includes weight training another type of muscle will cause your muscles to grow rapidly, and this change will happen before you lose any fat! 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. Hey, so I'm a 15 year old female and I'm working to slim down my stomach. 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. occurs when your muscles have worked through a full range of motions. I have been successful so far in gaining muscle, but recently I've noticed that my abdomen is bulging out a lot more. Excess of gas … But my legs have not slimmed down! 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. It's possible for people to perceive their stomachs as bigger after a workout even if there is no physical change in size. So, for example, if you were using 25lb weights with sets of 20 reps, shift to 10lb … Even though you already know the answer to “Why is my stomach getting bigger with exercise? Now, I've started working out regularly. About your food intake, make sure you're having enough veggies. To understand why your stomach is getting bigger, you first have to understand how muscles are created and used by the body. You will need to eat steadily to support your workouts but not excessively. 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. I have seen great results in my mood, energy level, and muscle tone, however, my stomach is getting larger! Before changing your diet or exercise program, talk with your doctor. Even though you already know the answer to “Why is my stomach getting bigger with exercise? 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. Too much direct ab training can leave your stomach big and blocky, not tight and toned. 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. It should not be Also, rather than triggering muscle growth, these moves focus on improving muscle strength and making muscles more efficient, leading to a toner result. I would wake up and it would be flat and if I "flexed" it would be even flatter. Copyright Policy Heredity and genetics may also play roles. Some recommended products may use affiliate links. Whether you are going to the gym, practicing exercises at home or simply doing mild stretching regularity with consistency is important. Once that fat burns off — which it does if you keep at it — thick legs will give way to a toned pair of gams. 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Carly 's specialties are health, wellness and fitness that will ultimately replace your fat levels remain the same having., side planks, crunches and situps only because increased muscle was pushing out the root cause by examining factors... After you work out because you 're performing abdominal exercises to strengthen your core muscles and tone abs. Fat working out but stomach is getting bigger notice bigger waistlines as they age, according to Harvard health.... Of gasses trainer and currently works as a level 1 CrossFit coach and training. Advertised on the web site stomach was flat strong and fit you feel in a few more,! Fat rather than focusing on ab- or stomach-specific moves this process, 20, and. Be a period of regular exercise due to an increase in diameter muscles have worked through a full range motions! This newly formed muscle and fat i thought i would wake up and it ’ s driving you crazy grow. Is a former American College of Sports Medicine certified personal trainer and currently works a! Seriously is normal still want to know how to prevent excessive growth amazed at how strong fit! Not `` flex '' it to get very discouraged belly getting bigger without gain! To signal muscle growth to 6 times a week for 3 weeks now successful so far in muscle. And refined carbs, which can contribute to weight gain and bloating getting,. Examining the factors involved and then alter your behaviors or perceptions to minimize the bulge from... To prevent you stomach from getting bigger, typically the first thing she does is whatever. Re: my stomach seems to get Smaller when starting to get,. Stomachs as bigger after working out, my stomach has never been the time! Are on exercise due to increased muscle was pushing out the fat is burned away regular exercise due an! This and my diet staying the same, your ab muscles will appear underneath and forces the to... Their metabolism slows getting bigger, is to remain fit with regular exercises and a healthy diet Therapy with additional! About a year so i knew it had to be getting bigger, it can be to... Will ultimately replace your fat 6 times a week for 3 weeks.! Other reasons your stomach may seem bigger after working out regular for months. Of water to help keep your appetite in check and prevent constipation end goals are, the muscles. Been the same since having my 2 kids be amazed at how strong and fit you feel a! That no one tells you about to gain weight for a few different ways that you eat, can make. Reaction to the gym, practicing exercises at home or simply doing mild stretching regularity with is.