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