4 Ways to Modify Workouts When You Have a Large Belly
Having been plus size for my pubescent and adult life, I know what it's like to feel like you have an inner tube around you all the time. Grade 9 gym class was so frustrating when they told me I failed the flexibility test. I couldn't reach my toes sitting down, even though I could touch my toes standing up. I knew that my flexibility was good but the teacher refused to allow an alternative to this standardized way of testing.
Since then, I’ve learned there are many ways to modify our workouts and flexibility training to achieve our goals. Here are four ways to modify workouts when you have a large belly
Do what feels good
Most people do not understand what it feels like to have a large body and how it's a barrier to movements compared to somebody smaller.
One of the most uncomfortable feelings for me is the feeling of my excess weight flapping when I run or jump. My favorite hack is to wear compression wear, which decreases the floppy feeling.
Overall it is not necessary to run or jump, and so if it doesn't feel good, stick to low impact work like walking, swimming, and weight training.
If it's uncomfortable to bend forward and squish your belly, don't do that movement. If you feel like you're compressing your Airways and it's difficult to breathe, don't do that movement.
Instead,
2. Change position
Sometimes moving from a standing to a seated position makes the movement easier. Sometimes moving from laying to seated or a different angle can make a difference. You can also try doing the exercise halfway to start, and as you build strength, tolerance, and flexibility, you can increase the range in which you complete the movement.
If your belly touches the ground during a plank, consider starting your hands on a raised surface like a step or two.
If it's uncomfortable to do crunches, consider standing or seated ab work.
Complete body movements such as squats, wood chops and burpees could be done halfway and increase over time as you feel comfortable.
3. Use props
Sometimes it feels like there is an inner tube around my stomach, and I just can't reach past it.
Doing a forward bend, for example, I add yoga blocks.
Doing a pigeon pose, sometimes I use my bolster or rolled-up blanket under my butt.
Some positions might require a strap to get more leverage than if I try it on my own.
While yoga blocks, a bolster, and a yoga strap are all available products, we can achieve some positions at home by using chairs, blankets, and pillows as a DIY.
4. Find an alternative movement altogether.
Unless there's a specific reason that you need to accomplish a specific exercise, there's nothing wrong with finding another activity that completes the same plan.
For example, I find it difficult to do push-ups. This is because the top half of my body is relatively heavy compared to my upper body strength. However, I can still work my chest by using dumbbells in a chest press motion.
If I want to stretch my hamstrings and my belly gets in the way, I can't get a full stretch on my own. But if I stand and reach for my toes, I get far more length. In this case, it's a combination of changing positions and choosing a different movement or exercise.
Always make sure that you move your body in an enjoyable way. If you choose a frustrating or discouraging exercise, you likely won't keep up with it. Instead, choose something you actually like, and you'll keep going and see your results.
Although having a larger body can be considered a barrier to movement, there are lots of ways that we can still reach our goals and accomplish the same steps. If you have a barrier to moving your body or completing an exercise because of the size and shape of your stomach, try changing your position, adding props, or changing the movement altogether. And if you're stuck, send me a message, and I can give you a suggestion.
