Why You Get Gassy During an Abs Workout

Compression on the Core

Gas is a result of swallowed air as well as the action of bacteria in your large intestine as it breaks down certain foods, according to the National Institute for Diabetes and Digestive and Kidney Diseases (NIDDK). When you squeeze, twist, or compress your belly and intestines, which are full of the trapped air, the gas exits — sometimes to your dismay.

Certain yoga poses are infamous for this effect. In fact, according to Yoga Basics, “wind-relieving pose” — in which you lie on your back and pull your knees tightly into your chest — is named that for obvious reasons.

Inefficient Breathing

If you’re working so hard during your ab workout that you’re gasping for air, you might inadvertently be causing gas. The NIDDK says that swallowing air can cause you to fill up with extra gas.

Focus on inhaling during the setup phase of an exercise and exhaling during exertion. During a crunch, for example, inhale as you engage your abs and place your hands behind your head. Exhale as you lift your head, neck, and shoulders up off the floor. Inhale as you lower back to start.

Doing Abs After Cardio

Feeling gassy may be a result of cardio exercise you did prior to the abs work, not the abs work itself. Distance runners and, to a lesser extent, distance cyclists and triathletes are particularly prone to this effect, according to the Gatorade Sports Science Institute.

When you do cardio exercise for an hour or longer, your body shunts blood to your legs and arms and away from your stomach. Cycling posture and jostling during running can further contribute to gut problems, including gas. Drinking from water bottles also encourages you to swallow air every time you hydrate. When you crank out crunches after your run, the gas is released.

Other Causes of Gas

Exercise may not be the culprit when it comes to feeling bloated after a workout. Certain foods and lifestyle habits are known to cause gas, so it may just be a coincidence that gas caused by other factors is expelled during a workout.

According to the NIDDK, foods that tend to cause gas include:

• Cruciferous vegetables such as broccoli and cauliflower
• Onions and garlic
• Beans and legumes
• Pears, apples, and peaches as well as the juices made from these fruits
• Dairy products
• High-fiber grains such as bran
• Gum and candy with sugar alcohols such as sorbitol and mannitol

Lifestyle habits likely to lead to gas buildup include:

• Drinking from a straw
• Consuming carbonated drinks
• Chewing gum
• Eating and drinking too quickly

Preventing Gas After an Ab Workout

To avoid passing gas during an ab routine, try to avoid eating gas-causing foods before your workout. Drink water slowly during breaks rather than guzzling it, and take a break between cardio and ab work (or save abs for another day), especially if you did a very long run or ride.