Five Effective Exercises for Reducing Gas

November 9, 2018
Doing ab exercises, walking, and some yoga poses can significantly reduce gas.

Gas forms in the digestive tract when you swallow air and bacteria reach undigested food. 

The body expels gas to prevent it from accumulating, but sometimes it stays in and causes pain. It also tends to cause cramps and bloating of the abdomen which can be extremely painful and bothersome.

Luckily, there are exercises for reducing gas and relieving these symptoms.

1. Bicycling

Reducing Gas

Riding a bike outside or an exercise bike helps move your stomach and release gases on its own.

2. Walking

Aerobic exercise stimulates bowel movements and helps break down gas bubbles. Brisk walking while breathing through your nose with your head high and shoulders back helps circulate gas and eliminate it.

See also:Learn about the Great Benefits of Daily Walks

3. Abdominal exercises

Abdominal exercises

Ab exercises make stomach muscles contract and relax, eliminating gas. They help move gas efficiently through the digestive system.

  • The best way is by lying on your back on a mat, bending your knees at a 45-degree angle, and placing your hands behind your back.
  • When you inhale, lift your head, neck, and shoulders while tightening your abdominal muscles
  • Make sure you let your ab muscles do the work for you; don’t force or stiffen your neck.
  • Lower your head and exhale.
  • Repeat 12 to 15 times.

4. Yoga poses

Many yoga poses, or asanas, can help reduce excess gas.

Gas-freeing pose, or Pavanmuktasana

  • Lie down on your back and bring your right knee to your chest.
  • Intertwine your fingers on the upper part of your knee to keep it pressed it against you.
  • Lift your head and try to touch your knee to your nose.
  • Try to hold your breath and stay there for 10 to 20 seconds.
  • Next, release the pose and straighten your leg, repeating with the other leg.

Cobra pose

Cobra pose

  • Lie down on your stomach and extend your legs with the tip of your toes against the mat.
  • Your hands should be flat on the floor under your shoulders.
  • Press your feet, hips, and pubic bone against the mat, extending your arms until your chest has lifted off the mat as high as possible. Make sure your lower body stays planted on the mat.
  • Tighten your glutes, keeping your tailbone pressed and your shoulder blades back.
  • Hold this position for 15 to 30 seconds; your breathing should be smooth and normal.
  • Then, return to starting position.
  • Repeat up to 5 times, until you’ve calmed any pressure in your stomach.

Check out this article: Yoga Poses That Help You Slim Down Fast

5. Sitting on the ground with your knees to your chest

  • You can add on to this exercise by placing both hands on your knees, drawing circles by bringing both legs together and outward to the right.
  • Next, bring them into your chest as much as possible and repeat on the left.

Causes of abdominal gas

Causes of abdominal gas

There are many factors that cause excess gas, some of which are habits that can be changed:

  • Eating very quickly or talking while eating. This leads to swallowing more air which causes gas.
  • Not chewing food thoroughly.
  • Drinking soft drinks or sweet beverages.
  • Having a food intolerance.
  • Medication or antibiotics.
  • Eating food that is difficult to digest that can lead to gas accumulating, such as: legumes, high-fat dairy products, fiber-rich food, and some vegetables.
  • Conditions like irritable bowel syndrome, constipation, dyspepsia, and tympanites.

Preventing gas from accumulating

It’s essential that you take a few simple measures to prevent gas from accumulating while eating:

  • Eat slowly and chew your food thoroughly. Doing so will lead to slower digestion without food fermenting in your stomach, which would lead to more gas.
  • Avoid chewing gum or smoking, as both increase gas production in the intestine.
  • Stop using artificial sweeteners since they hinder digestion.
  • Get into the habit of ingesting herbal teas or herbs after eating lunch or dinner, as they help digestion a great deal. The most recommended are: chamomile, lemon verbena, mint, and aniseed, among others.
  • Consult a medical professional if you have gas and other symptoms such as stomach or rectal pain, heartburn, nausea, or vomiting.
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  • Yoga for weightlifters: 7 Poses for increased range of motion. Matthews J. (2015).