Does Working Out Give You a Belly Bulge?

Working out won't automatically give you a belly bulge. Exercises like running, cycling, swimming, sports and dancing are all much more likely to flatten the abdominal area than cause it to bulge. However, doing a lot of targeted abdominal work can end up giving you the appearance of a belly bulge, thanks to the muscles around your stomach becoming more developed and slightly bulky. Your abdominals are made up of several key muscles, all of which are affected by different types of exercise, so if you want to avoid developing bulky abs, it's important that your workouts don't include heavily targeted exercises.

  1. Rectus Abdominis

    • The rectus abdominis is perhaps the abdominal muscle that gets the most attention, as it's the "six-pack muscle." Extending from your ribs down to your pelvis, the rectus abdominis is stable core, and protects all of your internal organs. It's a vital muscle, but it's misunderstood. Performing hundreds of situps every week is not going to flatten the rectus abdominis, but will actually cause it to become thicker and stronger, as happens with any muscle put to frequent use. If you want to flatten the rectus abdominis, focus on exercises like the plank, superman raises and scissor kicks.

    External Obliques

    • The external obliques flank each side of your rectus abdominis and extend around to your back. While you are less likely to develop a bulge in the obliques from situps, side crunches or any weighted side exercise will cause them to develop into a square shape, which can exacerbate the appearance of a bulging belly when combined with a highly developed rectus abdominis. While having strong obliques is key for good core stability and healthy spinal support, you are better off focusing on movements like the side plank, superman bridge and sprints when trying to avoid the appearance of a belly bulge.

    Lowering Body Fat

    • Having developed abdominal muscles will more likely give you the appearance of a belly bulge if you have a layer of fat over the top of them. To reduce the appearance of the belly bulge, cutting down body fat is necessary so the muscles become defined. Adding regular cardio workouts to your routine, and making sure your diet is in line with your fat-loss goals, will help reduce body fat and avoid the barrel-bellied look.

    Sprints

    • If you want to get a really strong core that's flat but still toned and defined, sprints are one of the best exercises you can do. A tougher form of cardio than your usual run or cycle, sprinting requires quick, immediate bursts of energy, which forces your body to draw on your stored fat. It also has a direct impact on all of your abdominal muscles, as they all have to work continuously to keep you balanced, with your torso upright and your spine and organs stable for the duration of the sprint.