5 exercises that can make you look fat

If you are striving to get in shape, you should be careful when choosing the exercises you do, because some exercises can have the exact opposite effect on your body. Some exercises activate certain muscles, making the body appear larger than it was. But the good news is that there are suitable alternative options for each.

We did some research to figure out what exercises you should do occasionally, if your goal is to get a lean body, check out this article to learn how, and be sure to check out the bonus section at the end.

The exercises presented in this article are very effective, focus on the muscles separately, and stimulate their growth. Needless to say, muscles get larger when they are active, as does the area around them.

1. Lateral bending

In general, if you do too much exercise that works both sides of the body, there is a good chance that you will end up with a wide, fuller waist. Lateral bending movements can be considered at the top of the list of exercises that lead to this result.

Alternate option: The side plank is one of the most effective exercises for getting strong lateral muscles without bulking them up.

Lie on your side, keeping your legs extended, and put your elbow directly under your shoulder

Push your body up so that it is in a straight line from the shoulders to the feet

Maintain this position for as long as possible

Get down slowly and repeat the movement on the other side

2. Rolling over

Rolling can be done with a wheel, (double dumbbells) or a special barbell, and it's a powerful upper and lower abdominal exercise, but if you overdo it, your stomach may look bigger instead of looking flat.

Alternative option: The plank or plank is a simple exercise, but don't underestimate its effectiveness, it strengthens the entire body without making the core muscles bigger.

Lie facing forward with your forearms on the floor and your elbows directly under your shoulders.

Keep your body straight

Maintain this position as much as possible

3. Exercise with a medicine ball

Working out with a medicine ball activates a limited set of muscles, but it can make your waist appear wider.

Alternative option: Emptying the stomach is an effective option to move the transverse abdominal muscles, and if you practice it regularly, you will get strong and solid muscles.

Take deep breaths while warming up

Exhale to fully empty the air

Pull your stomach in as hard as you can

Maintain this position as much as possible

4. Pull rope

Rope exercises target the rectus abdominis muscle, and if you do them incorrectly, your stomach may become larger than you expected.

Alternate option: The V-shaped static sits with the same results, strengthening the rectus abdominis muscles, but unlike rope exercise, it builds core strength, and does not increase bulk.

Start from a sitting position

Activate the mid-body muscles by raising the legs up while keeping them straight

Extend your arms toward your legs

Hold on to this position as much as possible

5. Grinding with weights

Crunching with weights can be done to get the six abs, if that's what you really want to achieve. However, it may not be the best option if you want your waist to stay slim.

Alternative option: The body arch is an effective muscle exercise, and may be a good option if you have back pain. If you do it correctly, the back muscles will not be affected much.

Lie on your stomach

Raise your upper body off the floor, extending your legs and arms

Hold on to this position as much as possible

Bonus: Overtraining

It's very tempting to rush to exercise with enthusiasm when you want to get fit or lose weight. However, experts warn that excessive exercise may be a hindrance to achieving your dream. Rest and relaxation are important for building strong muscles and avoiding injuries. It is always necessary to follow a balanced diet, as even the best muscles will look bulky if they are covered with a layer of fat.

Have we forgotten any other exercises that might make you look bigger than you want to? Or maybe you tried some of them at some point? Tell us about your experience in the comments section below.