6 Simple Exercises for Relieving Bloating and Improving Digestion

November 6, 2018

Regular exercise is one of the best habits you can pick up for maintaining good physical and mental health. Two of its many benefits are aid in relieving bloating and improving digestion.

Physical activity strengthens the body’s main systems. In turn, it’s one of the safest and most effective ways to get rid of excess calories and fat.

There are currently many methods available to get your daily dose of exercise. In fact, these days you don’t even have to go to a gym to exercise.

There’s a wide variety of workout routines that, help us lose weight and contribute to maintaining the overall well-being of the body. You don’t even need any particularly specialized gym equipment to go through these.

Many of the movements in these routines have positive effects on our health. Some are specialized to help relieve bloating and minimize digestive difficulties.

These can be done in any free space and can act as a complement to home remedies.

Why don’t you try them at home and see what effects they have?

Exercises that help in relieving bloating

1. The knees-to-chest exercise

This exercise is one of the best activities for reducing gas and to help relieve bloating.

Also read: Drink This Tea to Burn Abdominal Fat

How to do it

  • Lie on your back on a yoga mat with your legs extended and your arms at the sides of your body.
  • Bring your knees to your chest slowly as you inhale.
  • Hold both legs with your hands and try to lift your tailbone off the floor.
  • Be sure to keep your back and shoulder blades flat on the floor.
  • Hold this pose for a minute before going back to the resting position, breathing slowly.

2. The Child’s Pose

Chils pose exercise for relieving bloating

The Child’s Pose is a relaxing activity that strengthens the muscles of the lower back and legs.

Practicing this pose decreases the symptoms caused by constipation and digestive difficulties linked to stress. Some expects say that it can even relieve bloating.

How to do it

  • From a kneeling position, sit back on your heels and position your feet so that your big toes are touching behind you.
  • Inhale deeply. Afterwards, tilt your torso forward and down with your hands in front while exhaling.
  • Keep your neck relaxed let your forehead brush gently against the floor.
  • Hold this position for up to one minute before going back to the resting position.

3. Seated spine twist

Waist twisting exercise for relieving bloating

This posture allows you to increase the flexibility of your body, to tone your abdomen, and presses the digestive organs to stimulate the elimination of waste. This elimination of waste can help with relieving bloating.

How to do it

  • Sit up straight on a rug or mat with your torso and legs at a 90-degree angle.
  • Bend your right knee slowly while turning your right hip to the right.
  • Use your left elbow as a support for your right knee and try to reach back as far as is comfortable.
  • Hold this position for 30 seconds, rest, and repeat it on the opposite side.

4. The resting squat

This type of squat is designed to combat gas, reduce inflammation, helps in relieving bloating, and to tackle other typical symptoms of digestive discomfort.

It also helps improve balance and has benefits for the glutes and legs.

How to do it

  • Stand straight with your feet hip-width apart.
  • Bend your knees a little and bring your hips back as if you were going to sit on a chair.
  • Lift both arms over your head and try to hold this position for a minute.
  • Inhale and exhale gently while doing the exercise.

5.  The bridge

Hip bridge exercise for relieving bloating

The bridge is a simple pose that helps to tone the abdomen, legs, and glutes.

Doing this pose regularly decreases tension, back pain, and common stomach problems, aside from relieving bloating.

How to do it

  • Lie on your back with your knees bent and feet planted on the floor.
  • Raise your hips upward as far as is comfortable. Steady your body using your arms while doing this.
  • Keep the pelvis elevated for about 30 seconds and return to the starting position in a smooth and slow movement.

6. The extended triangle pose

Triangle exercise for relieving bloating

This exercise is an interesting way to relax the tendons and joints of the hips and knees.

Performing this pose helps relieve bloating and slow intestinal transit. It also controls digestive discomfort in general.

How to do it

  • Stand straight with your feet shoulder-width apart.
  • With a side step, bring one foot far out enough to have about a one-meter space between your feet.
  • Raise your arms up to shoulder height with your palms facing down. Inhale as you perform this movement.
  • Turn your left foot 90 degrees, and your right foot about 60 degrees, to the left.
  • Slowly lean towards the left while exhaling.
  • Slide your left hand down your left leg and go as low you can.
  • Turn your neck to look at your raised right hand.
  • While continuing to breathe, try to hold this position for 20 to 30 seconds.

Are you trying to get rid of some digestive problems? Try these simple exercises out to see whether they can help to improve your digestive issues.

  • Cao, Yanet Cabrera, and Alejandro Fadragas Fernández. “Probióticos y salud: una reflexión necesaria.” Revista Cubana Medicina General Integrada 21.3-4 (2005): 3-4.
  • Cronin, John B., et al. “Glúteo medio: Anatomía aplicada, disfunción, valoración y fortalecimiento progresivo.” PubliCE Standard (2009).
  • Wasserman, Max Schmulson, et al. “Consenso latinoamericano de estreñimiento crónico.” Gastroenterología y hepatología 31.2 (2008): 59-74.