Why Do I Get Stomach Cramps When I Work on My Abs?

Stomach cramps during workouts are often due to overexertion or eating too soon before exercising.

Experiencing abdominal cramps during ab exercises could be due to the engagement of abdominal muscles, exercise science, body temperature changes, or it might help to gently massage the affected area for relief.

While we often focus on the physical elements of abdominal cramps, it's essential to consider the psychological aspects as well. Stress and anxiety can exacerbate the sensation of pain, making it crucial to incorporate mental exercises and relaxation techniques to manage cramps effectively.

Let’s dive into a bit more detail.

Overworking or Overstretching the Abdominal Muscles

In my journey, I’ve encountered that wrenching pain stemming from muscle strains and overuse more times than I care to admit. I've seen this in new clients who usually overdo their first set of ab exercises.

That’s not to say ab cramps don’t affect experienced lifters. They often experience abdominal pain from strenuous and frequent exercise (especially crunches and sit-ups).

I often feel sore after workouts, a sign of muscles being used intensely. According to the National Library of Medicine, this soreness, known as Delayed Onset Muscle Soreness (DOMS), indicates muscle growth and increased physical capabilities [1].

Some of the best ways to relieve symptoms of stomach cramps are rest, massage, heat and cold exposure, and some medication. Let’s explore these further.

Stop Exercising and Massage the Area of Pain

I remember the intense cramps that would seize my muscles mid-workout. The pain was unbearable until I learned the art of pausing, breathing deeply, and gently stretching and massaging the afflicted area, a technique that has since become my immediate go-to remedy.

For immediate cramp relief, press into the muscle with two fingers and breathe deeply for at least 10 seconds.

Apply Heat

Heat application can relax tight muscles and improve blood flow, helping to ease spasms.

Icing the Abs

I remember nights when using an ice pack was my main form of relief, a routine I repeated every few hours. This practice was not only for pain relief but also served as a time to reflect on the body's natural healing process when provided with appropriate care.

Prescription Medication

If cramps persist, consult a doctor as they may be symptomatic of another issue, and medication may be necessary.

These are five measures I take to prevent stomach cramps when working out.

Lightening Workout Load

If you haven't worked on your abs for a while, I highly recommend you lighten the load on your abdominal exercises. This also applies to exercises that require strong core engagement (like squats and deadlifts).

I recall the excitement of getting back into my workout routine and the urge to immediately start high-intensity exercises. However, experience, often gained from previous errors, has taught me the importance of gradually increasing intensity, respecting the process, and acknowledging every small improvement in strength.

Light Pre-Workout Stretches

There were times when I was too eager and skipped the warm-up, which often led to muscle strain. Now, I start each session with a routine of light cardio and stretching, acknowledging the body's need for proper preparation and care.

Pre-workout stretching and cardio can enhance flexibility and reduce the risk of spasms.

Limit Consumption of High-Fiber Foods

A pre-workout supplement can be a better option than eating before exercise to enhance performance without discomfort.

Your diet plays a pivotal role in how your body responds to abdominal exercises. Consuming certain foods or large meals before workouts can lead to discomfort and cramps.

Consume Electrolytes

I recall workouts being affected by an unexpected issue - electrolyte imbalance. Learning that something as basic as sodium could have such a significant impact on my body was an enlightening experience [3].

Consume electrolyte-rich food and drink an hour before you exercise. Try bananas, sports drinks, nuts, potatoes, and milk [4].