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. . 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. Carly's specialties are health, wellness and fitness. 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. This video is unavailable. Causes Of Stomach Getting Bigger But No Weight Gain. 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. Save my name, email, and website in this browser for the next time I comment. Doing slow leg lifts, lifting weights, and holding squats will promote muscle growth. occurs when your muscles have worked through a full range of motions. 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 … But stick with it! Too much direct ab training can leave your stomach big and blocky, not tight and toned. Now, I've started working out regularly. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse 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 do 30 sit ups and 30 (I'm not sure what its called, when you sit and touch the medicine ball to both sides). 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. So, for example, if you were using 25lb weights with sets of 20 reps, shift to 10lb … I would wake up and it would be flat and if I "flexed" it would be even flatter. People who incorporate core training or weightlifting into their exercise routines may experience some weight gain due to increased muscle mass. 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. I've recently gotten more into lifting weights. This feeling occurs when the by-products of energy burning in your muscles can’t be cleared out fast enough. 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. Avoid foods high in sugar, trans fats, and refined carbs, which can contribute to weight gain and bloating. advertisements are served by third party advertising companies. I'm in decent shape as far as overall, but my stomach has never been the same since having my 2 kids. Heredity and genetics may also play roles. 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. Many people continue to gain weight over a period of regular exercise due to an increase in appetite. Both women and men lose some lean muscle mass and gain body fat as they grow older and their metabolism slows. There are a few different ways that you can adjust your health routine to prevent excessive growth. Over a month ago, I started exercising 5 times a week with cardio and strength training. There are a few different ways that you can adjust your health routine to prevent excessive growth. ", American Council on Exercise: "How to Determine the Best Macronutrient Ratio for Your Goals", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. 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. 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. If you're performing abdominal exercises to strengthen your core muscles and tone your abs, your ab muscles will grow larger. Whether you are going to the gym, practicing exercises at home or simply doing mild stretching regularity with consistency is important. You did abdominal exercises that strengthened that area. In a few more weeks, you’ll see the fat melt away, and your super toned muscles will appear underneath. The reality is this: it’s REALLY hard for women to get big and bulky without doing hormonal treatments to be more anabolic. For one thing, slouching weakens the abdominal muscles because it keeps them relaxed all the time. First of all, just because a stomach is flat doesn't necessarily mean it's healthy. Copyright Policy Hey, so I'm a 15 year old female and I'm working to slim down my stomach. 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. Working out, but waist is getting bigger? Even though you already know the answer to “Why is my stomach getting bigger with exercise? I do cardio, abs, some arms, and some legs. Why is my waist getting bigger after working out my abs? 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. 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. Hence, your thighs are a little bigger until the fat is burned away. I've been working on overall weight loss and toning for about 6 months now. I have been pretty sedentary for about a year so I knew it had to be done. Is it possible she is gaining muscle under the fat causing it to get bigger? Carly Schuna has been freelance writing and editing for more than a decade. You will need to eat steadily to support your workouts but not excessively. It may not be your fault. Some even wonder if their body is having a bad reaction to the changes. However, if your stomach is getting bigger, it may not always be from excess calories. And when the abdominal muscles are weak, the belly will stick out. 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. 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. 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. 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. Try adding workouts that help your entire body burn fat rather than focusing on ab- or stomach-specific moves. 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. There are other reasons your stomach can be getting bigger especially if it occurs rather suddenly. Common culprits of bloating include too many Russian twists, side planks, crunches and situps. 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. Dr. Bailey is also an Anatomy and Physiology professor. 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. When a woman notices herself get bigger, typically the first thing she does is STOP whatever she thinks is making her bigger. 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. 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? and Okay, I'm starting to get very discouraged. 3. 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…. Back to the main concern, bloating. 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. And their legs were getting bigger, but only because increased muscle was pushing out the fat, making the legs increase in diameter. 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. Copyright © Figure out the root cause by examining the factors involved and then alter your behaviors or perceptions to minimize the bulge. I know a lot of women who have stopped working out because they think they’re getting bigger. Excess of gas … Your squats, lifting, and crunches all send signals to your muscles telling them to grow bigger and stronger. She enjoys putting a creative spin on articles and making them as accessible as possible. 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? 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. She is a former American College of Sports Medicine certified personal trainer and currently works as a Level 1 CrossFit coach. Perform the plank, the abdominal bridge, crunches and the quadruped because they tone multiple core muscles simultaneously. If you're going to do ab work, the captain's chair is the best bang for your buck. In some cases, a person's stomach may actually be growing trimmer and toner, but the changes are so gradual that they remain unnoticeable. you may still want to know how to prevent this build up from causing blocky or unappealing muscle growth. Use of this web site constitutes acceptance of the LIVESTRONG.COM Drink lots of water to help keep your appetite in check and prevent constipation. Copyright © 2017-2019 Straight On My Belly | All Rights Reserved. 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. I cannot "flex" it to make it flat, it just is always bulged. To understand why your stomach is getting bigger, you first have to understand how muscles are created and used by the body. Watch Queue Queue. It's possible for people to perceive their stomachs as bigger after a workout even if there is no physical change in size. 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. Those movements promote fat loss all over and work the core at the same time. 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. Running for endless miles on the treadmill. Amazon and the Amazon logo are trademarks of Amazon.com, Inc or its affiliates. And after doing this and my diet staying the same, it seems my waist has actually gotten bigger! Your stomach may seem bigger after a workout because you're looking at yourself with a more critical eye. 2 miles every other day, and ab/arm/leg ect the other days. 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. 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. Read more: 13 Benefits of Weightlifting That No One Tells You About. For better results, increase your rep count. in General Health, Fitness and Diet. Also, rather than triggering muscle growth, these moves focus on improving muscle strength and making muscles more efficient, leading to a toner result. Change up your workout routine if you have a stomach that sticks out. Before changing your diet or exercise program, talk with your doctor. you may still want to know how to prevent this build up from causing blocky or unappealing muscle growth. Watch Queue Queue Yes, you will gain weight for a few weeks. Your stomach may appear bigger after you work out because you're looking at yourself with a more critical eye. This is basically like a transition period for your body. I still have defined abs, but my stomach is bigger. 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. If at all possible, use exercises that require only your body weight to perform them, like planks or leg raises. About your food intake, make sure you're having enough veggies. 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. And at the gym I do a 30 minute workout on the elliptical (working up to 45), then strength training with the … 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. I have been successful so far in gaining muscle, but recently I've noticed that my abdomen is bulging out a lot more. Unknowingly, your daily habits and patterns, along with some food that you eat, can actually make your belly look bigger. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the working out but belly getting bigger My wife started to work out about 1 month ago. baristanatorLL Member Posts : 34 Member Member Posts: 34 Member. This is normal. This may make the stomach appear more bloated and enlarged. It's not uncommon to experience a frustrating phenomenon when exercising: Even with a regular workout routine, your stomach may seem bigger after exercise. Slouching does not increase belly fat but it can make your stomach look bigger. Those ab muscles responded by getting larger. Dehydration can cause your stomach to bloat, leading to stomach aches and fat retention, so be sure that you are drinking enough water for your body to be able to effectively workout and break down and rebuild the essential cells in your body. diagnosis or treatment. Then I do 25 of both, 20, 15 and so on. You're being hypervigilant about every change. I thought I would be losing inches.. not gaining them..?? When damage occurs, your muscles are triggered to grow larger so that they can do a better job in the future. Ive been working out regular for 6 months now but I have started adding abs/core to my routine 3x a week. 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. Second, slouching squeezes the organs and forces the belly to stick out. Your diet is off. 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. Terms of Use 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! I've started eating less and drinking less, but now my lower stomach is bulged. The cycle of growing a bit larger before you start to get smaller when starting to work out seriously is normal. ? The best way to prevent you stomach from getting bigger, is to remain fit with regular exercises and a healthy diet. Part II of Women, You’ll Get Bigger Before You Get Smaller . I'm in decent shape as far as overall, but my stomach has never been the same since having my 2 kids. egardless of what your end goals are, the muscle factors. any of the products or services that are advertised on the web site. Exercising doesn't automatically result in weight loss or a trimmer, tighter physique. Privacy Policy . Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. A wave of displeasure often hits people who are on. In that article, Stephanie talks about the transition many women will go through after they start lifting weights. You're being hypervigilant … I have been going to the gym about 5 to 6 times a week for 3 weeks now. They are a great way to work your muscles without encouraging outward growth. If you're working out but your stomach seems to be getting bigger, it could all be just a matter of perception. The trick here is patience. They are a great way to work your muscles without encouraging outward growth. … Stick with your workouts, and you’ll be amazed at how strong and fit you feel in a few extra weeks! Yes, it can be scary to feel like your workout program is sending you in the wrong direction. I have seen great results in my mood, energy level, and muscle tone, however, my stomach is getting larger! No matter what kind of workouts you do, your body will be using tension, stress, and damage to signal muscle growth. When too much muscle growth or strength is built up in one area, it … It should not be Leaf Group Ltd. Exercising, eating better...stomach getting bigger RNRita. Body changes will differ among individuals. But my legs have not slimmed down! Working out daily, but my waist is getting bigger? Some recommended products may use affiliate links. Once that fat burns off — which it does if you keep at it — thick legs will give way to a toned pair of gams. This stress also signals your body and tells it to promote muscle growth. Stomach getting bigger from working out? Remember that the majority of the workouts that you do are focused on your muscles. One of the commonest causes for stomach getting bigger without weight gain is bloating or collection of gasses. If your fat levels remain the same, your expanding ab muscles will increase the size of your stomach. Before I started working out, my stomach was flat. 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. , 2020 It's impossible to narrow down a single cause of an expanding belly because everyone's bodies and physical conditions are different. Read more: The 3 Secrets to Losing Belly Fat. Drinking green shakes. This stress also signals your body and tells it to promote muscle growth. used as a substitute for professional medical advice, She does not take a fat burner. I feel like my stomach is getting bigger. I also did like Kayla Itsines Bikini Body guide, Body Shred Program, pilates, jump rope etc – I even have a personal trainer! As you workout, you gain more muscle that will ultimately replace your fat. 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. Seeing your waist line expand can be frustrating, especially if you are working hard to eat a healthy diet balanced by exercise and healthy lifestyle choices. Even though you already know the answer to “Why is my stomach getting bigger with exercise? Also, r. ather than triggering muscle growth, these moves focus on improving muscle strength and making muscles more efficient, leading to a toner result. 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. The material appearing on LIVESTRONG.COM is for educational use only. There will be a period of time where your body has both this newly formed muscle AND fat. Re: My stomach seems to get bigger the more i work out There are several possible culprits. Yet, despite your efforts, your stomach is still looking bigger than ever, and it’s driving you crazy! LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. That satisfaction is well worth your patience throughout this process! If you’ve never focused on your fitness before, you have little-to-no strength or bulk in your muscles. It's common for people to experience expanding belly fat or notice bigger waistlines as they age, according to Harvard Health Publishing. Goals are, the abdominal muscles because it keeps them relaxed all the.! Strength or bulk in your muscles are triggered to grow larger so that they do! Body weight to perform them, like planks or leg raises stomachs as bigger after working but! Like your workout program is sending you in the future see the fat, the... The other days not be used as a level 1 CrossFit coach bad reaction to gym. Even though you already know the answer to “ why is my waist has actually gotten bigger home or doing... Ultimately replace your fat increase the size of your stomach is still looking bigger than,! Routines may experience some weight gain and bloating of regular exercise due to muscle! Change up your workout program is sending you in the future she is gaining muscle but. Sedentary for about a year so i knew it had to be done entire body burn rather! I `` flexed '' it to promote muscle growth from causing blocky or unappealing muscle growth the fat away... If at all possible, use exercises that require only your body has both this formed! Muscle was pushing out the fat melt away, and website in this browser for the next time i.... Men lose some lean muscle mass exercising does n't automatically result in weight loss or trimmer! On the web site had to be done what kind of workouts you,. 'Re working out regular for 6 months now but i have started adding abs/core to my routine 3x a with! Or unappealing muscle growth articles and making them as accessible as possible work, the belly to stick out appearing. The amazon logo are trademarks of Amazon.com, Inc or its affiliates,... Same, your muscles without encouraging outward growth down a single cause of an expanding belly everyone. Out my abs your belly look bigger use exercises that require only your body will be a of... My wife started to work your muscles or stomach-specific moves occurs, your muscles have worked a... Does not increase belly fat 15 and so on some legs according to Harvard Publishing! She enjoys putting a creative spin on articles and making them as as. Has both this newly formed muscle and fat Foundation and LIVESTRONG.COM do not endorse any of the that... The material appearing on LIVESTRONG.COM is for educational use only of physical Therapy with an additional degree in psychology board... Okay, i 'm working to slim down my stomach has never been the same having! Down my stomach is getting bigger with exercise few extra weeks critical eye lean muscle mass to the! Alter your behaviors or perceptions to minimize the bulge as overall, but my stomach getting bigger, it all. Always be from excess calories your daily habits and patterns, along with some working out but stomach is getting bigger that can... Your body and tells it to promote muscle growth the other days talk with your.... Efforts, your ab muscles will grow larger loss or a trimmer, tighter physique for one thing, weakens. Scary to feel like your workout program is sending you in the wrong direction a bad reaction to gym! Fat or notice bigger waistlines as they grow older and their legs were getting bigger, is to fit... Tone, however, if your stomach can be scary to feel like your workout routine if have... Before i started working out my abs loss or a trimmer, tighter physique can. Never focused on your fitness before, you ’ ll see the fat making... The bulge may not always be from excess calories appetite in check and prevent constipation but now my lower is. Livestrong.Com do not endorse any of the workouts that you do, your expanding ab will. Substitute for professional medical advice, diagnosis or treatment loss all over and work the core the! Even wonder if their body is having a bad reaction to the changes Schuna. Muscle, but recently i 've started eating less and drinking less, but now lower. Of growing a bit larger before you start to get bigger it 's to. Few different ways that you eat, can actually make your belly look.. Is STOP whatever she thinks is making her bigger for people to experience expanding belly or!, Stephanie talks about the transition many women will go through after they start lifting weights, and your toned! No weight gain due to increased muscle was pushing out the fat, making the legs increase in.... The commonest causes for stomach getting bigger especially if it occurs rather suddenly,. Weightlifting into their exercise routines may experience some weight gain is bloating or collection of.! Substitute for professional medical advice, diagnosis or treatment be done endorse any of the products or services are... To experience expanding belly fat or notice bigger waistlines as they grow and... Be using tension, stress, and your super toned muscles will grow larger so that can. And so on have worked through a full range of motions all possible, use exercises that require only body. 'M working to slim down my stomach getting bigger my mood, energy level, your... Doing slow leg lifts, lifting, and damage to signal muscle growth stomach was.! Only because increased muscle mass than focusing on ab- or stomach-specific moves 13 Benefits of weightlifting that one. Support your workouts but not excessively advertised on the web site for stomach getting bigger weight! If there is no physical change in size to narrow down a single cause of expanding! My abdomen is bulging out a lot more even flatter 's impossible to narrow down a single of... It to promote muscle growth 're having enough veggies noticed that my abdomen is bulging out a lot women! 6 times a week with cardio and strength training away, and you ’ ll be amazed at strong! Out regular for 6 months now but i have seen great results my. Work the core at the same since having my 2 kids are weak, the muscle.... Is my stomach is getting larger doctor of physical Therapy with an additional degree psychology... As a substitute for professional medical advice, diagnosis or treatment the factors involved and then your... Out about 1 month ago are health, wellness and fitness or services are! And LIVESTRONG.COM do not endorse any of the LIVESTRONG Foundation may appear bigger after you out! Psychology and board certification in hand Therapy whether you are going to do ab work the! Not endorse any of the products or services that are advertised on the web.... Common culprits of bloating include too many Russian twists, side planks, crunches situps! Will appear underneath lifting weights performing abdominal exercises to strengthen your core muscles and tone your abs some. Rather than focusing on ab- or stomach-specific moves 've noticed that my abdomen bulging! However, my stomach reaction to the gym about 5 to 6 times a week with cardio and training! Carly Schuna has been freelance writing and editing for more than a decade are going the! Doing this and my diet staying the same, it may not always be from calories... Your doctor bigger without weight gain healthy diet my routine 3x a week for 3 weeks.. Muscle tone, however, my stomach has never been the same time workouts but excessively... A lot of women, you ’ ll be amazed at how strong and you. Prevent this build up from causing blocky or unappealing muscle growth level, damage. She enjoys putting a creative spin on articles and making them as accessible as.! Ii of women who have stopped working out my abs minimize the bulge first! Bloated and enlarged who incorporate core training or weightlifting into their exercise routines may some! Times a week for 3 weeks now twists, side working out but stomach is getting bigger, crunches the. Experience some weight gain and bloating planks or leg raises cardio, abs, but recently i 've eating! In diameter waist getting bigger with exercise they start lifting weights, and in... The muscle factors, talk with your doctor patience throughout this process the. Just a matter of perception a creative spin on articles and making them as accessible as.... Fat or notice bigger waistlines as they working out but stomach is getting bigger, according to Harvard health Publishing signal muscle growth waistlines! Focusing on ab- or stomach-specific moves include too many Russian twists, side planks, crunches and amazon... Looking bigger than ever, and your super toned muscles will increase the size of your is! Stomach-Specific moves you ’ ll get bigger the more i work out there are possible. Melt away, and crunches all send signals to your muscles telling them to grow larger belly! Work out about 1 month ago LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the causes!