6 Simple Exercises for Relieving Bloating and Improving Digestion

The regular practice of these exercises may help to regulate intestinal transit, reduce bloating, and eliminate digestive discomfort, while improving your flexibility.
6 Simple Exercises for Relieving Bloating and Improving Digestion

Last update: 01 August, 2022

Regular exercise is one of the best habits you can pick up for maintaining good physical and mental health, as well as for relieving bloating. In addition, exercise is the most effective way to eliminate 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 and reap its benefits.

There’s a wide variety of workout routines that, in addition to helping you lose weight and tone your body, contribute to maintaining overall well-being. That’s why it’s worth practicing them.

In addition, there are a series of movements that help relieve bloating and minimize digestive difficulties. You can do them in any free space and can act as a complement to traditional remedies.

1. The knees-to-chest exercise to relieve bloating

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

How to do it

  • Firstly, 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. Remember to breathe the entire time and avoid tensing your body.

2. The Child’s Pose

A woman doing the Child's Pose.

The Child’s Pose is a relaxing activity that benefits 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

  • 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.
  • Finally, hold this pose for up to one minute.

3. Seated spine twist

This pose allows you to increase the flexibility of your body, tone your abdomen, and presses the digestive organs to stimulate the elimination of waste.

How to do it

  • Firstly, 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

A woman doing a rested squat.

This type of squat is designed to fight gas, reduce inflammation, and other symptoms of digestive discomfort. It also helps improve balance and has benefits for the glutes and legs.

How to do it

  • Firstly, 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.
  • Finally, inhale and exhale gently while doing the exercise.

5.  The bridge

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.

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 with your hands around your ankles.
  • Keep the pelvis elevated for about 30 seconds and return to the starting position in a slow movement.

6. The extended triangle pose

The extended triangle.

This exercise is an interesting way to relax the tendons and joints of the hips and knees. Performing this pose helps slow intestinal transit and control bloating and digestive discomfort.

How to do it

  • Firstly, stand firmly and 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.

Other things you can do to relieve bloating

To reduce inflammation, experts recommend that you adopt good eating habits, ranging from chewing properly to choosing the most suitable foods for you. On the other hand, it’s recommended that you stay well hydrated and avoid leading a sedentary lifestyle.

So, are you trying to improve your digestive problems and relieve bloating? In that case, go ahead and practice the simple exercises we discussed here. You’ll see that they’re very useful for your health.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • 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.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.