So how can you get rid of bloated abs? Unfortunately, there is no fast way to lose the bloated stomach. The best thing you can do is to maintain a healthy diet and exercise routine.
Bloated stomachs are caused because of a build-up in gas after eating a meal that contains high amounts of fibre, sodium, or sugar.
Waking up to a bloated stomach every day can be the most frustrating thing when you are trying to build six-pack abs.
There are ways to fix your bloated abs, but you need to make certain lifestyle changes and incorporate specific core exercises into your workout routine.
Follow these simple steps to get six-pack abs! Change your diet and do the following ab exercises.
WHAT IS CAUSING YOUR BLOATED ABS?
Not sure what's causing your bloated abs? There are two common conditions that might be responsible:
The first is an excess of gas in the digestive tract, which can come from eating foods such as cruciferous vegetables and beans.
The second culprit is inadequate chewing, so you get down food too quickly for it to properly digest. Fixing either problem requires a bit more than just sticking with one diet or another but there’s no reason why simply making these changes shouldn't result in pain-free stomach muscles again.
Identifying which condition you have is the first step to getting rid of bloated abs. There are two types of bloat, water retention and trapped gas, so knowing your symptoms will help prevent further damage or discomfort.
A buildup of gas in your stomach could be caused by several things, including:
- Constipation
- Overeating large meals
- Gluten intolerance
- Lactose intolerance
- Excessive water retention
Everyone has probably experienced bloated and tight abs at some point in their life. Symptoms of this can be easily fixed by making a few dietary changes, but it is very common so do not feel too bad!
One of the main causes of bloated abs is workout-related injuries in the midsection. These injuries cause swelling which leads to a bulge that looks just like bloating but is not caused by what you eat.
The most common type of injury-causing this problem is compression on ab muscles resulting from:
- Abdominal muscle strain
- Poor core posture and incorrect breathing
- Weight gain
The most likely cause of bulging abs is an abdominal strain. This type of injury usually results from overuse, which strains the largest ab muscles such as the Rectus abdominis. Just like any other muscle in the body, if you use your stomach too much it will hurt.
Poor posture can cause your internal organs to get crushed, which may result in abdominal swelling. When you slouch or have incorrect breathing techniques while working out, it impairs the effectiveness of ab workouts and results in muscle strain instead due to poor form.
Lastly, weight gain in the midsection can put tension on the waistline area and cause swelling in the abs. Having excess body fat particularly belly fat is also associated with poor posture which can further aggravate bulging ab muscles.
Let's Know About 3 SIMPLE AB WORKOUTS FOR GETTING RID OF BLOATING
After identifying the root cause of your bloated abs, you can then begin to fix it.
If your bloated stomach is caused by gastrointestinal issues, then you must make adjustments to your diet. One of the most common changes will be including more fibre in order for things like constipation and diarrhoea to become less severe.
- Reducing your carbohydrate, lactose, or salt intake
- Eating smaller meals
- Drinking more water
If your bloated abs are caused by bulging abdominal muscles then you must make adjustments to your exercise routine. Specifically, incorporating particular core exercises into the existing workout routine will help reduce bloating.
We want to share 3 simple ab workouts that can help reduce bloating of the abs. These ab exercises are designed for targeting different causes of bulging or bloated abs and they will strengthen your core muscles, too! Not only do these moves give you flat abs but also improve weight loss.
WORKOUT 1: You Can ISOMETRIC ABDOMINAL WORKOUT
In this first ab workout, we're going to do a series of isometric holds. Isometrics are exercises that engage your muscles without any body movement. These moves may look simple but they'll be very challenging!
Traditional planks:
Planks are a great exercise for your abdominal muscles. To do them, get into position by starting on all fours and balancing on your hands and toes.
In a plank, the most important thing is creating one long line with your body. Your neck should be connected to that of your heels as you hold this position for 30 seconds or more if possible. If it hurts from doing planks on hands then forearm planking can also work well.
Side planks:
To do the side plank, balance on one arm and lift your hips. Rotate so that you're facing left then right as you hold this position to work out your oblique muscles. Your side abs are also called the obliques, and they're important to exercise if you want a nice flat belly.
Side planks with a trunk twist:
In order to complete your side plank routine, don't forget about the twist. From a right-side position with hips lifted and shoulder over the elbow, reach underneath left hip so trunk twists downward. Lift arm back up towards the ceiling while twisting opened and closed for ten reps each before switching sides.
WORKOUT 2: You Should PILATES PELVIC FLOOR WORKOUT
Pilates is a great workout that many people underestimate. Pilate exercises look simple, but they unexpectedly burn calories and strengthen the hard-to-reach pelvic floor muscles.
The pelvic floor holds up your entire abdominal region; when it's strong you become more stable and less likely to experience overuse injuries such as runner’s knee or IT band syndrome (runners world).
Glute bridges:
In a neutral position with your arms by your sides and feet pulled in towards the glutes, exhale as you press down into your heels so that hips lift off of the ground.
Keep legs pressed together to protect balance while lifting them up until they are hovering just above the floor without letting either leg touch down on it. Then lower back downwards very slowly.
Do ten repetitions for one set of this exercise before moving onto another similar workout plan like bicycling or running if desired more than three days per week.
Bird dog:
Exercising with a bird dog is an excellent way to work your shoulder and back muscles as well as tone up those core abdominal muscles. Start by being on all fours, keeping your spine straight from head to tailbone.
Then lift both of your left arm and right leg parallel with the ground so they are at a 90-degree angle-squeeze in those pelvic floor muscles! Now slowly lower them back down one limb after another until you have finished going through this motion for each side equally.
Bird dogs can be pretty tough but always remember that exercise should not cause pain or discomfort.
Clamshells:
To get into the position, lay on your right side and prop up your head with a hand. Bend one knee so that it's resting in front of you while aligning the other leg at parallel to form an "X."
Then open this left knee as far as possible without twisting then slowly lower back down. Repeat 10 times before moving onto the next step which is repeating these motions for another ten reps but on opposite sides (flip over).
WORKOUT 3: You Should CARDIO AND YOGA
Stomach gas can be relieved by dietary changes, but if that doesn't work then cardio might help. Like yoga and crunches, doing cardio will reduce stomach bloating caused by bulging abdominal muscles.
Exercising in the form of cardio helps reduce excess stomach gases. As your heart rate rises, you breathe faster and more deeply which can help expel built-up gas from your system.
However, if you want to get the most out of cardio, then make sure that your breathing is in sync. The best way to breathe during a workout session is inhaling and exhaling from both your nose and mouth together. this will reduce gas buildup as well as bulging abdominal muscles because yoga can help with all these things.
Yoga stretches the core region of your body which allows for gases to move through and reduce bloating.
Yoga can help relieve strained muscles in your abs. As these strains heal up, the swelling goes down and bloat disappears.
What exactly causes bulging abdominal muscles?
There are a variety of different factors that can contribute to bulging abdominal muscles. According to physical therapist Theresa Marko, PT, DPT, MS and CEIS these include gastrointestinal distress and underlying medical conditions as well as those listed below-
- poor lifting practices
- tears in the abdominal muscles during pregnancy
- incorrect breathing techniques
Poor Lifting Practices
Geoff Tripp is head of fitness science at Trainiac, says that lifting heavy loads with poor abdominal bracing can cause this condition.
Tripp says that it's not just one exercise, but rather a period of time where poor lifting practices leading to the development of diastasis recti. Excessive weight gain also stretches abdominal muscles and linea alba.
Diastasis Recti During Pregnancy
When the abdomen expands to support a growing baby, tears in diastasis recti muscles can occur. This is because childbirth stretches this muscle and its connective tissue beyond normal limits.
This is not your average stretch mark. The marks are usually very thin and appear long, according to Marko. They also typically show up around the belly or hips where the skin has been stretched out too much due to weight gain (or loss).
Marko, a pregnant woman herself, recommends investing in pregnancy belts during the latter stages of your pregnancy to relieve back pain and discomfort.
Diastasis Recti In Infancy
According to board-certified physical therapist Kristen Gasnick, PT, DPT of the University of Pittsburgh Medical Center (UPMC), infants can be born with diastasis recti if they are preterm and their abdominal muscles haven't fully fused.
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