Feeling tight in all the wrong places? Whether you ate a little too much, or yourstomach didn’t quite agree with your last meal, we feel you, bloating can be rough.
That swollen, sometimes painful feeling isusually diet-related and caused by eating too much or the wrong types of food for yourbody, excess gas buildup, or problems with the muscles of the digestive system.
If you’ve tried these steps to eliminatebloating, but you’re still feeling down, try our anti-bloat exercises to help promotecirculation and blood flow and banish that bloat for good.
Try it first: Cardio! Whether a nice long walk, a brisk jog, a bikeride, or even a jaunt on the elliptical, cardio will help deflate your bloat.
Physical activity such as this will help expelgas that causes pain and help move digestion along.
Aim for 30 minutes of mild to moderate exertion.
Then add: Yoga poses! Cat-Cow! Many yoga poses, like Cat-Cow, can help withdigestion and bloat.
In this move, you’ll stretch and compressyour intestines to help promote movement.
Equipment needed: Mat! Start on all fours with your hands directlyunder your shoulders, and your knees directly under your hips.
Your spine and neck should be neutral.
Engaging your core, start the upward phaseof the movement: Exhale and push your spine toward the ceiling, allowing your back toround and your head to fall toward the floor in alignment with your spine.
Hold for 10 seconds.
Continuing to engage your core, move to thedownward phase: Let your stomach fall toward the floor, arching your back the oppositeway.
Let your shoulders come together, keepingyour neck neutral.
Hold for 10 seconds.
Repeat 3 times for 1 minute total.
Torso Twist! The Torso Twist will increase blood flow andcirculation, exactly what you need when your stomach feels like a puffer fish.
Equipment needed: Mat! Sit down on the mat with your legs extendedand arms at your sides.
Activating your core, bend at the knees andbring your legs up toward your chest, balancing on your tailbone.
Bend your elbows and bring your arms in frontof your chest, palms touching each other.
Ensuring that your core is engaged and yourback and neck remain straight, begin to rotate your upper body to the left, stopping whenyour right elbow crosses your knees.
Return to the middle and repeat twisting tothe right.
That’s one rep.
Complete 2-3 sets of 10 reps.
Extended Triangle Pose! The gentle stretching in Extended TrianglePose will help get things moving again.
Equipment needed: none! Stand straight with your feet together andarms down by your sides.
Step back 3 – 4 feet with your left foot, turning your left foot at a 90-degree angle, and twisting your chest toward the left sideof the room.
Keeping your legs extended, reach your rightarm forward and your left arm backward with your palms facing down.
Hinging at the waist, bring your right handto the floor, keeping your chest open and your left arm extended.
Bring your gaze to wherever it’s comfortable, up toward your left arm or straight ahead.
Hold this pose for 15 seconds, ensuring yourbreath is conscious and deep.
Repeat with the other side.
Sphinx Pose! Similar to the Cobra Pose, Sphinx Pose willstretch your torso and thus your digestive organs, aiding in digestion.
Equipment needed: Mat! Start by lying face down on a mat with yourelbows bent and palms next to your chest.
Bracing your core, begin to press up slowlyby extending through your spine.
Keep your glutes relaxed and utilize yourlow back while maintaining a neutral neck.
Once you’ve reached a comfortable height, pause for a few seconds and lower back down to the starting position.
Repeat 5 times.
Extended Puppy Pose! Try this pose when you’ve eaten too much, it will relax you and your stomach.
Equipment needed: Mat! Start on all fours with your hands stackedbelow your shoulders and your knees stacked below your hips.
Walk your hands a few inches forward and curlthe top of your toes to the floor.
Exhale and start to move your butt back whileyou drop your forehead to the floor and extend your arms with palms on the floor.
Keep a slight bend in the back.
Hold for 30 seconds to 1 minute.
Monitor and move! A combination of tracking your diet and bloatresponse, as well as cardio and yoga moves, will have you feeling back to yourself inno time! If your bloating is persistent or causingextreme distention in your abdomen, even after you’ve tried changing your diet or exercising, make an appointment with your doctor.
While bloating is a common issue, it can alsobe an early sign of ovarian cancer in women.
The key to knowing whether it’s seriousor simple is to get a screening.
The results can help you understand your bodya little more.