Why You May Feel Bloated After a Workout

You’re just about to slip on that new dress you’ve been dying to wear, but you notice your stomach has suddenly inflated thanks to pesky bloating. We’ve all been there, and one influencer is shedding light on the fact that bloat can happen any time, any place.

“Bloating can be caused by SOOO many things,” Courtnee Leeper wrote in a September 9 Instagram post. She’s right. Eating too fast, chewing gum, and drinking through a straw can all cause your abdomen to puff out on you. Yet there are other causes as well, and the one Leeper focuses on might surprise you: working out.

Uh, we thought exercise was supposed to make our stomachs slimmer, no? Well, Cynthia Sass, RD, MPH, Health contributing nutrition editor, says that though you might feel bloated after working out, it probably isn’t directly caused by physical activity. 

Rather, Sass says you’re probably huffing and puffing and accidentally gulping down air while trying to catch your breath as you exercise. That can trap air in the gastrointestinal tract and cause a puffy tummy. It’s similar to what happens when you eat too fast and swallow gas-producing air.

RELATED: Bloated All the Time? 11 Reasons Why

Another thing that can cause bloat after working out is eating too close to your gym session, especially if your meal contains fiber, protein, and fat, which take longer to digest, says Sass. “When you start your barre class or run, blood flows away from the digestive system toward your muscles, which slows digestion further and may lead to bloating,” she explains. So hold off on downing that protein bar or shake until after your workout.

Artificial sweeteners can also cause bloating because they’re difficult for your system to digest, and they hang around in your stomach for awhile. Before reaching for a sports drink, check the label to make sure it doesn’t contain bloat-inducing artificial sweeteners. It might be refreshing during your workout, but it could leave you with some serious distension afterward.

RELATED: This Influencer Posed in Her Bra and Leggings to Prove That Social Media Doesn’t Tell the Whole Story

Bloating might not be comfortable, but unfortunately, you can’t always prevent it from happening. Instead of being angry with your stomach for ballooning on you, accept that it happens to everyone…and it’s temporary.

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Emily Skye Lower Body and Ab Dumbbell Workout — VIdeo

It’s the perfect at-home routine for busy days.

When it feels like there isn’t even enough time in the day to catch your breath, you need a no-hassle workout that won’t get you completely sidetracked. Thankfully, this lower body and ab routine by fitness influencer Emily Skye can be done right in your living room, and only requires two hand weights. Skye recommends going through this circuit six times. The most important thing to remember: keep your core and glutes tight for every move.

RELATED: 4 Products Emily Skye Uses for Full, Natural Brows

Dumbbell squat

Stand with your feet shoulder width apart and your toes pointed out. Engage your abdomen, and rest the dumbbells on your shoulders. Squeeze your glutes as you lower your body down into a squat, and raise yourself back up. Do this for 30 seconds.

Glute bridge

Lay down on your back with your knees bent. Tighten your glutes, and draw your belly button in, eliminating the gap between the floor and your back. Put your hands on the ground at your sides, and lift your hips up and down. Repeat for 30 seconds.

RELATED: 3 Moves You May Be Getting Wrong at the Gym—Plus, How to Fix Them

Glute dumbbell lunges

Stand with your feet hip width apart. Rest the dumbbells on your shoulders again, and step your left leg behind you. Squeeze your glutes, and return to the starting position. Repeat on the other side, and do this for 30 seconds.

Plank kicks

Start in a plank position, keeping your neck neutral. Lift your left leg off the ground, then put it down and lift your right leg. Make sure your core and glutes are tight. Repeat for 30 seconds.

Mountain climbers

Staying in the same position, bring your left leg up to your chest, then stretch it back behind you and do the same with the other leg. Do this for 30 seconds.

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