Standing in front of the mirror, you have noticed your tummy sticking out. Commonly known as diastasis recti, this occurs from extra abdominal fat. So you decide to plan on doing some crunches till you are back in shape. You find out getting rid of diastasis recti is not an easy task.
Therefore, you keep on working hard. Continuing for about three days, you notice a restrain while doing your normal chores. You can’t lift your kid, you can’t sit properly, and most importantly, you are in pain.
Stomach pain after working out abs is said to be a frequent and common complaint by fitness enthusiasts. They develop these kinds of aches due to various reasons. Also, for what they eat, their bodily pain increases. Below is an article on how exactly, this thing happens and how to get rid of it.
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Stomach Pain After Working Out Abs
Generally speaking, the most common cause behind having stomach pain after working out abs is soreness. As you keep doing it again and again, your core muscles tend to sore and may cramp.
The pain is not intense rather more of the kind that holds on. Mostly, the pain generates after a plank, crunch, hip dips, etc. Even though it does not stay for long, the pain causes a huge deal of discomfort and movement restrictions.
Perhaps, you can feel nauseated, tired, and lethargic. Quite associated are how much you can endure or persist in any form of exercise. The intensity, level of fitness, diet intake are all encircled in the same ring.
Physical structures and build-up always play a crucial role here. It is an easier task if you have a balanced hormonal level and a good physique.
Abdominal Pain After Planking
Right after you work out, like planks, situps, hip dips, crunches, it is common to feel pain in the upper or lower abdominal muscles.
Usually, the muscles in this region tighten with the sudden emergence of exercise and sores. The pelvic floor of a comparatively heavy person tenses at the time of exercise. Focusing on weight loss, you might have to indulge yourself in some strength training and cardio kinds of workout.
During a plank, the upper body is tensed and it holds the lower body for support. In any obese person, it is arduous. Subsequently, it leads to abdominal cramping followed by a tenacious abdominal ache.
Upper Abdominal Pain After Exercise
Upper Abdominal pain arises in the abs along with the under-chest region. It is not much trouble but limits the regular movements of a person. This is generally an outcome of DOMS or Delayed Onset Muscle Soreness.
Delayed Onset Muscle Soreness lasts for about 48 hours from the beginning of workouts. The pain is not sharp but is described as a light pull. The fatigue lasts for quite a while but tends to leave soon too.
Repetitive strength training may result in joint pain, muscle spasms, or even bone dislocation. Needless to say, these are extreme conditions and only subjected to intense body training.
Stomach Feels Tight After Working Out
The stomach tightens after an intense workout session. Post-workout resting outcomes are dependent on what you eat and how much water you retain. If there is any abnormality or imbalance in it, you will face bloating.
Bloating is an uncomfortable form of full feeling. In addition, due to the micro-tearing of muscles, the stomach perhaps feels tight after an abs workout. All these results in light pain.
Lower Stomach Pain After Ab Workout
Previously mentioned Diastasis Recti or the belly pouch people often refer to, is the toughest bit of fat to get rid of. Inarguably, it takes the most effort and intense workouts along with the perfect diet.
In order to get rid of it, your gym instructor builds up your workout session to an easy to moderate and difficult level. With the gradual upgrade, you may feel lower abdominal pain after an abs workout. The pain is a strain and rather a constant pull.
It subsides as the overall pain reduces and goes away.
Why Does My Stomach Hurt After an Ab Workout?
Here are some reasons explained in detail why you have stomach pain after working out abs:
You Are a Newbie
Pain after working out abs is because of delayed onset muscle soreness. In short, it is called DOMS. It is a natural response to any exercise especially if you are new to it. After leading quite an idle life, when you decide to push yourself up and begin working out, your body prepares itself as well.
The muscle starts to tense and shows minor signs of cramps or micro-tearing. This usually occurs by forty-eight hours at best. Eventually, it goes away as your body starts to adapt to the changes.
As a response to your newly adapted changes, symptoms like stomach ache, backache, fatigue are often described by individuals who try to opt for fitness.
The best way to gradually normalize yourself with the exercises is to take them slowly. Stomach pain after working out abs will become unbearable if you begin with an intense workout session without warm-up.
The exercise tenses the core and tightens the abdomens. Intensity may initiate stomach pain. Post-workout sessions, the stomach region hurts and the cramping begins. You may face difficulties if you sit upright, lie down, or even walk at times.
Any introduction to new workouts feels a bit of soreness as you try to infuse it. The blood flow increases in the muscles and begins to help them strengthen.
Working out in any form makes your body sweat. The fats that you burn come out in modes of perspiration. The body loses essential salts with the sweats. Your body also loses water.
Stomach pain after working out abs increases the rate of your body fluid loss. As a result of which the water requirement keeps on increasing. The body starts to get wary and fatigued for such imbalance. Often reported, the cramping goes away with more intake of water.
Moreover, sweating creates a drying feeling in the body. It goes away as you drink more water.
Gastritis, diarrhea, gas are reasons why tension works in the stomach after abs work out. These sorts of gastrointestinal problems elevate the risk of stomach aches after an abs workout.
Whenever a person is back at exercises after surgery, they face difficulties to cope up. Mostly due to the high intake of fibrous and bulky foods, the body retains weight. The stomach feels fulfilled.
In order to lose weight, you must know what you are entitled to have and stick to it.
How to Treat Sore Muscles After Workout?
The best way to ease your pain out after an intense abs workout is an exercise itself. It is a light and stressless exercise. It will remove the tenderness of the abdominal region and give you comfort.
The easiest habits to rely on getting rid of stomach pain after working out abs are given below.
Foam Rolling on the Mat
- Lie on your stomach on the exercise mat and place the hand under your shoulder.
- Point your hands forward.
- Exhale and press hips to the mat.
- With the help of your hands, push your chest up and at a distance from the ground.
- Stay like this for 15 to 30 seconds till you feel a stretch in your abdominal muscles.
- Gradually lower yourself and repeat the process.
Upward Facing Dog Pose
This is an effective way to reduce your stomach ache and give your abs a relaxing feeling. It is done by:
- Lie on your stomach and face upwards. Extend your feet backward.
- Look at the ceiling for about 15 seconds and release your body.
- Repeat the whole process.
The major part of any workout regime includes a healthy and nutritious diet. At the time of your exercise, if you are bloated and full, you may have stomach pain after working out abs.
Begin your day with a light meal so that you do not feel too full after a workout. Ensure protein and fibers in a proportionate amount in your diet. You must keep your meal filled with food that keeps you light yet gives you strength. Only then, alternate causes of any sort of abdominal pain will be eliminated.
If you are into intermittent fasting, incorporate good and healthy eating habits into your food. The high amount of proteins with carbohydrates and fibers will be a good meal of choice. These must be accompanied by a sufficient amount of water intake to the meal.
Drink Plenty of Water
The cleansing capacity of water will help to get rid of excess toxins from your body. Water has an excellent capability of removing all unnecessary substances. Henceforth, often intestinal problems surpass. Stomach aches from Irritable Bowel Syndrome, Gastritis, Ulcerations are often fought well.
Frequently reported, when a fitness enthusiast tries to work out he or she may feel tired. Dehydration or other gastrointestinal problems may follow them.
Water has a fine ability to retain your body temperature and maintain hydration. The weary and tired feelings go off with multiple glasses of water.
Water also helps to regulate the metabolism and the bowel habit. This is a crucial point for stomach cramping and overall body weight loss.
Check The Intensity
For a beginner, the intensity of the exercises should be less. To start off, you must do some warm-up exercises, or else stomach pain after working out abs may become a very common matter.
Yoga, aerobics, cardio are initially good options for a beginner. These are light and the intensity can be kept at a lower point.
As you become a hardcore fitness enthusiast, you may shift to strength training or High intensify interval training.
The rush of getting into shape is so overwhelming that we often forget our body needs to relax. After a strenuous workout session, you must give your body the required amount of time to relax.
Only then, the muscles get a proper time to adapt to the soreness and not cause excessive pain.
Resting also keeps an individual’s mind fresh and healthy. Not only will they get better physical results, but also their mental health will be better.
What Should You Be Careful About?
Typically a muscle pull after any sort of exercise would go away by 2 to 3 days. But if it does not, there can be some internal complications you must be careful about. Some are mentionable like:
Acid reflux is a clinical condition where heartburn is followed from backward from the gastric juices. Acid reflux can spread across the chest and cover the abdominal region. Thus, initiate heartburns. These can cause discomfort at the time of workout. Stomach pain, back pain, abdominal discomfort become quite common at this point. If repeatedly neglected, these can lead to severe gastrointestinal complexities. So it must be dealt with care.
Heartburns can be relieved by chamomile. Take a cup of chamomile tea before going to sleep. It has the potential of reducing heartburn by calming the entire digestive tract. It also does not have any harmful side effects on the body.
As your stomach hurts with every crunch that you make or in your post-workout session, it indicates your muscles are tense and sore.
Even though it heals sooner or later, the intense workout may tear your muscle. The abdominal muscles are lax and comprise a wide zone of the region. If torn, the muscles are hard to retrieve to their old situation.
Massive muscle tears are fixed with rest and soft body exercises. These exercises are usually focused on the restoration by delicate stretching of muscles.
Ginger, chamomile, green tea, aloe vera are active ingredients that reduce stomach upsets along with nausea and indigestion.
For diarrhea, peppermint has shown relatively effective results and favored many. It also helps to lower abdominal contraction which ultimately reduces abdominal cramps.
Stomach pain after working out abs is a painful part of your workout regime. In order to get the perfect body and as well as to maintain it, it is one of the many physical sufferings you have to go through.
Nevertheless, remember how much cramps are not actually a good sign. You might have to visit the closest doctor as soon as you can. For extensive pain, he will give you painkillers or even may suggest ibuprofen to you.
Resting after any workout is equally important along with a nutritious diet. Without the two, your journey remains incomplete. Thus, be picky in terms of what you are choosing for your workout and how you plan to do your diet.
What do sore abs feel like?
The sharp pain of the abs feels like a sudden strain on the abdominal muscles. The under surface feels tender and inflamed.
Are sore abs a good sign?
Often mistaken as a sign of effectiveness, sore abs is not always a good sign. Delayed Onset of Muscle Soreness should fade away by a day or two. More than that, the pain indicates internal injuries or diseases in the abdominal region.
Can working out your abs make your stomach hurt?
Exercises are done on abs, lower belly, hips include a regime of workouts that pressurize the abdomen. As the organs get compressed during a workout, your stomach may hurt.
Is it normal for your stomach to hurt after working out?
It is normal as long as you do not have to rush to the emergency room for it. A soreness or strain is normal and acceptable. But intolerable muscle cramping associated with difficulties in movement is highly abnormal and must be treated without a delay.