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