Why does women’s belly become smaller when doing fitness?

First, the core activation and contraction at the muscle level reduces the visual dimension. Second, the decrease in body fat eliminates the subcutaneous and visceral fat accumulated in the waist and abdomen. Many people also improve their flatulence and constipation, which is equivalent to clearing out the "excess inventory" in the stomach.

Have you ever had this experience? It’s only been three or four days since I started working out and I haven’t lost any weight. But when I put on my jeans, I found that half a finger was loose from my waist, and I could even fit a finger in? Don’t think it’s your own illusion. When I took the core Pilates class for the first time last year, I measured my waist circumference at 72 before the class. After the class, I measured it right down to 70. At that time, I thought there was something wrong with the instructor’s tape measure. Later I figured out that the transversus abdominis muscle was awakened. This muscle is like an invisible corset wrapped around the waist and abdomen. It has been in a "strike" state of relaxation after sitting and lying down for many years. The abdominal cavity has no strength to hold it. Even if you are not fat, your belly will protrude outward when you relax. After a few activation training, it will actively contract and draw the abdominal cavity inward, and it will naturally become flat visually. This change is the fastest, and you can even feel it on the same day.

If you have been exercising for a month or two and have also adjusted your diet, then there is a high probability that you are really losing fat as your belly becomes smaller. The physiological characteristics of girls determine that excess fat is more likely to be stored in the waist and abdomen. In addition to the soft subcutaneous fat that can be pinched, there is also visceral fat wrapped around the internal organs. If this fat is thick, your belly will be bulging even if you don't have much subcutaneous fat. When I had a body fat rate of 33%, my belly would bulge as if I was pregnant for two or three months even when I stood on an empty stomach. Later, I did aerobic training three times a week and strength training twice a week, and stopped drinking one cup of pearl milk tea every day. In three months, my body fat dropped to 25%. The first thing to lose weight was my belly. It used to be two centimeters thick when pinched, but now it is only a thin layer when pinched. Even the mild fatty liver indicated by the previous physical examination has disappeared.

Many people also say that they have not dieted, have not lost any weight, and their belly has become smaller. In fact, most of these are additional benefits brought by improved gastrointestinal function. Many girls usually sit for long periods of time, and their gastrointestinal motility is slow. They often suffer from flatulence and constipation. The stomach will naturally bulge due to waste gas and stool. When exercising, blood circulation in the whole body is accelerated, and gastrointestinal motility is also increased. When bowel movements are regular, the stomach will naturally become deflated. The girl in my previous department suffered from constipation all year round and her belly was bulging all the time. Later, she walked briskly for 40 minutes after get off work every day and did not deliberately eat less. Within two weeks, she said that her bowel movements were smoother. The jeans that were stuck in the crotch could be pulled down to her waist smoothly.

However, not everyone can slim down their belly first when exercising. I also have friends with pear-shaped figures. After a month of exercise, the first thing to slim down is the thighs. The changes in the waist and abdomen are almost invisible, so there is no need to worry. Fat consumption is systemic. As long as the caloric deficit persists, the fat in the waist and abdomen will be consumed sooner or later. Of course, don’t step on the same pitfalls I did before. I only practiced sit-ups and milk tea hotpot every day. After practicing for half a month, my belly became bigger. The core is tight, but the visceral fat accumulated from eating too much is still rising, which makes the belly more bulging. Moreover, if you only rely on temporary core training, once you stop training, the transversus abdominis will return to its relaxed state, and it will return to its original shape in less than half a month. If you really want to maintain a flat belly for a long time, you still have to focus on core training and body fat control.