Why Do I Fart When I Do Crunches? (6 Crunching-Flatulence Facts)

It’s a question that most of us are too embarrassed to ask, “Why Do I Fart When I Do Crunches?”

Trust me, we’ve all been there.

You’re casually making your way through your workout.

It’s time to focus on some ab work and decide to start off with some crunches.

However, a few reps in you can feel that build up or pressure, and you know exactly what’s about to come.

So, you do everything in your power to “hold it in”.

In fact, you’re no longer concentrating on your crunches, but rather you’re scared by what’s potentially about to occur.

And then suddenly you let rip – head down, shame filling every ounce of your body, clearly your workout is over and it’s time to leave the gym.

Allow me to explain the common denominator between crunches and farting.

Why Do I Fart When I Do Crunches?

There are various reasons why you fart when you do crunches. Firstly, using your midsection, bending or twisting places pressure on the gastrointestinal tract. So, any pockets of air or gas in the gastrointestinal tract are literally forced out of the body. Additionally, breathing incorrectly during any exercise, not just crunches, can force excess air into your stomach and the intestines. This air needs to be released from the body, and the most common way this occurs is through farting.

1. Crunches Can Affect Your Digestive Tract

A Woman Doing Crunches on a Swiss Ball

Firstly, I will say that no matter how embarrassed you feel about farting during crunches, we’ve all done it.

Admittedly, none of us particularly likes talking about the things that emanate from our posterior.

But, just remember, it’s a completely natural bodily function, and you’re definitely not the only person who farts.

Now, there are various reasons why you may fart when you do crunches, but it typically occurs due to pressure placed on the gastrointestinal tract.

Basically, during crunches you’re using your stomach, while also bending at the waist, and quite often you’ll be twisting as well.

So, not only does this place pressure on the gastrointestinal tract, but it will also compress the intestines.

This in turn will cause any pockets or gas or air in the gastrointestinal tract to literally be forced out of the body.

And unfortunately, the main way this occurs is through a booty bomb, trumping, quacking, etc.

Call it what you will, but that build up of pressure, air, or gas, has to be released eventually.

And this frequently occurs in the form of a fart while you’re doing crunches.

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2. You’re Not Breathing Correctly

Realistically, the reason you fart during crunches will always be because of excess air in the stomach, gastrointestinal tract, and intestines.

However, the way in which this air gets there can differ.

Something else you should be wary of when performing crunches (or any exercise for that matter) is how you’re breathing.

It’s important to have control over your breathing, regardless of how intense an exercise you’re performing.

With that being said, we’ll all hit a stage whereby we’re breathing rapidly and very heavily.

Okay, I’ll admit that this doesn’t often happen when you’re doing crunches, but it can.

This is especially true if you’re performing weighted crunches or aiming for a high number of reps.

Basically, when you’re breathing rapidly you’ll force air into the stomach and intestines.

And yes, you’ve guessed it, there’s usually only one way this air is going to escape from the body.

So, make a point to steady your breathing during crunches, and always breathe correctly.

This means breathing in through your nose and out through your mouth.

If you can maintain this type of steady breathing it will limit how much air builds up in your gastrointestinal tract.

When to Inhale & Exhale During a Workout

3. Water Could Be to Blame

Something else to consider is your water intake while exercising.

Obviously, keeping yourself well-hydrated during exercise is a must.

However, the way in which you drink water is what could be causing you to fart.

We’ve all been at the stage when we’re gasping for water after a particularly intense exercise.

And usually we’ll simply gulp down water as fast as possible.

Unfortunately, through gulping water you’ll end up swallowing more air, which yet again makes its way into the digestive tract.

This excess air, once more, will eventually need to be released, and this typically happens via your mouth or your backside.

Therefore, ensure that you do keep yourself hydrated while you’re training, and throughout the day.

However, make sure you take small, regular, sips, and you won’t start creating air in your body that needs to eventually be released.

4. Why Do I Fart During Exercise?

I will say that farting isn’t purely limited to performing crunches.

In fact, there are a whole host of exercises, resistance and cardio-based, that could set your posterior into action.

I’m sure you’ve probably experienced the occasional “let rip” while squatting, performing deadlifts, or even during a run.

Basically, the fact that you’re moving and taking part in physical activity can stir up additional air and gas inside the body.

Plus, going back to breathing again, the way in which we breathe during many resistance-based exercises could cause an issue.

Many strength athletes will typically use a breathing technique called the Valsalva manoeuvre when lifting weights.

This involves sucking in a big breath, and then holding onto that breath while you exert maximum effort during a lift.

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Once you get to the hardest part of the rep you’ll generally exhale all that air.

However, quite often you won’t fully exhale all this air through the mouth.

And this usually means that it’s trapped inside your body waiting to be released at a later time.

5. Be Wary of Pre-Workout Fibre

Your tendency to fart during crunches may have nothing to do with the actual exercise itself or the energy you’re exerting.

Of course, you will be placing pressure on the “hot spots” while performing crunches, but this doesn’t mean they’re always to blame.

Food plays a huge role in our bodily functions, and this of course does include farting.

If you feel that you’re farting excessively during crunches, or any other exercise for that matter, then it may be an idea to lay off the high-fibre foods prior to your workout.

I know that we all want to fuel our workouts correctly.

And more often than not this may involve consuming some form of carbohydrates, especially fibre.

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Basically, you’re looking to exercise with something inside your stomach to fuel your workout, plus the energy boost you get from eating carbs always helps.

With that being said, if farting is an issue then I’d suggest you lay off the fibre before you workout.

This typically involves foods like bread, beans, apples and pears, broccoli, berries, brussel sprouts, lentils, oats, quinoa, etc.

So realistically, many of the foods that are extremely good for you can also be the source of additional gas inside the body.

Therefore, it would probably make sense to eat these types of foods at least a couple of hours before your workout, or simply eat them afterwards.

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6. Get Your Nutrition Sorted

Okay, while I’m on the subject of food, I may as well talk about your overall diet.

Most people will usually exercise and look to get their nutrition sorted too.

So, this will typically mean eating whole, unprocessed foods, as well as plenty of fruits and vegetables.

Additionally, you’ll increase your water consumption, while also focusing on eating easily digestible foods.

Well, that’s the plan anyway, but I know for a fact that not all of us always stick to “healthy eating”.

Look, I see absolutely nothing wrong with treating yourself every once in a while.

So, go ahead and enjoy a cheat meal, or even an entire cheat day.

However, if your diet mainly consists of processed, high-carb, fatty, greasy, high-sugar foods then you aren’t doing your gut a lot of favours.

As I say, I see nothing wrong with eating crap every now and then, and I do enjoy a burger and fries, pizza, Indian and Chinese takeaways, cakes, and ice cream myself.

But, if this forms the majority of your weekly nutrition then you’re going to be farting anyway, whether you’re doing crunches or not.

Final Thoughts

So, as you can see, there are a wide variety of reasons why you fart when doing crunches.

With that being said, many of these occur due to pressure being placed on the stomach, gastrointestinal tract, and intestines.

This will generally involve a build-up or air or gas inside the body and unfortunately this has to be released somehow.

Additionally, the way you breathe during crunches, or any intense physical activity, can also lead up to a build up of air in the stomach and intestines.

Finally, you should also be wary of your diet.

This could mean avoiding high-fibre foods pre workout, or simply having an overhaul of your entire diet.

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