6 Simple Exercises to Relieve Bloating and Improve Digestion

· January 22, 2017

Regular exercise is one of the most recommended habits for maintaining good physical and mental health.

This type of activity supports the body’s main systems and, in turn, is the most effective way to eliminate excess calories and fat.

At present, there are many facilities to use for exercise every day. In fact, nowadays you don’t even need to go to a gym to exercise.

In addition, there’s a wide variety of workout routines that, as well as helping to tone and lose weight, contribute to maintaining the overall well-being of the body.

For example, there are a number of movements whose effects help us reduce bloating and minimize digestive difficulties.

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

Are you going to try them at home?

1. Knees to chest exercise

This exercise is one of the best activities to combat abdominal bloating and gas.

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.
  • Inhale and bring your knees to your chest slowly.
  • 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 your posture for a minute, breathing slowly.

2. Child’s Pose


The child’s posture is a relaxing activity that supports the muscles of the lower back and legs.

Practicing this pose decreases the symptoms caused by constipation and digestive difficulties linked to stress.

How to do it

  • Get on your knees, sit on your heels and position your feet so that your big toes are together behind you.
  • Inhale deeply and, as you exhale, tilt your torso forward and down with your hands in front.
  • Keep your neck relaxed and your forehead brushing against the floor.
  • Hold this position for up to one minute.

3. Seated spine twist

Sentada girando espina

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.

How to do it

  • Sit on a rug and form a 90-degree angle with your torso and legs extended.
  • Then bend your right knee in a slow motion and turn your hip to the right.
  • Use your left elbow as a support in front of your right knee and try to reach back without feeling pain.
  • Hold this position for 30 seconds, rest and repeat it with opposite side.

4. The resting squat

This type of squat is designed to fight against gas, reduce inflammation and other symptoms typical 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 until the end of the exercise.

5.  The bridge

Puente con pesas

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

Doing this pose regularly decreases tension, back pain, and common stomach problems.

How to do it

  • Lie on your back with your knees bent and feet planted on the floor. Then raise your hips upward and support your body by putting your hands around your ankles.
  • Keep the pelvis elevated for about 30 seconds and return to the starting position with a slow movement.

6. The Extended Triangle Pose

Triángulo extendido

This exercise is an interesting way to relax the hip and knee joint tendons.

Practicing this pose helps relieve slow intestinal transit and controls bloating and digestive discomfort.

How to do it

  • Stand straight with your feet shoulder-width apart.
  • Separate your feet by approximately one meter with a side step.
  • Inhale and raise your arms at shoulder height with your palms facing down.
  • Turn your left foot to 90 degrees, and your right foot about 60 degrees, to the left.
  • Exhale and slowly lean forward towards the left.
  • Slide your left hand over your left leg and lower yourself as much as you can.
  • Turn your neck to look at the raised right hand.
  • Continue breathing and try to hold this position for 20 to 30 seconds.

Are you trying to improve your digestive problems? Practice these simple exercises to check whether they solve your digestive problems.