The Best Exercises To Do If You're Bloated
Bloating is a result of gas getting trapped in your gut. It is uncomfortable and can even be painful in some cases. Fortunately, some exercises can help you beat belly bloat and feel more comfortable.
The best exercises to help with bloating are those that help with digestion. "Low-intensity movement can help improve digestion and reduce bloating by moving excess gas that may be trapped along the digestive tract," April Whitney, a certified personal trainer, told Livestrong. The next time you feel bloated, go for a 20-minute walk or bike ride and see if it helps.
You should avoid exercises that work your body too hard or make you inhale too much air. Both of these factors can actually make your bloating worse. Strenuous exercises have been shown to cause gastrointestinal upset like bloating, gas, and diarrhea. "High-intensity exercise such as HIIT should be avoided if suffering from bloating and discomfort," Whitney said. "The stress of the high-intensity exercise could temporarily make symptoms feel more intense."
Yoga and stretching can also help with bloating
The discomfort from bloating is usually the result of extra gas in the abdominal area pressing everything together. Yoga movements, which combine stretching and breathing, can help to open your hips and relieve pressure on your digestive system.
"When you feel bloated, the back and core muscles are going to feel really tight, because the organs are expanding," Rebecca Weible, yoga instructor and founder and owner of Yo Yoga! in New York City, told Self. "Stretching is going to help open things up a little bit, and it can be really relieving. It's also going to increase circulation in the torso, and therefore, the organs that are working to digest."
Some yoga poses that can help with bloating include a wind-relieving pose, a reclined spinal twist, Cat-Cow, Child's Pose, and Standing Forward Fold. Deep breathing can also relieve stress and improve digestive function. "Nothing works wonders more than a deep breath," Keri Gans, RDN, registered dietitian nutritionist and certified yoga teacher told The Healthy.