Bloating is something everyone has to deal with once in a while. It mostly happens after eating too much in one sitting or having excess gas build up in your body, which may also be caused by eating certain foods or consuming drinks that contain lots of gas. Bloating could also be a result of an issue with your digestive system.
Whatever the cause, there is no doubt that it creates this feeling of discomfort that makes it feel like your body or stomach is swollen or bigger than normal. You may also experience pain and slight rumbling along with the discomfort.
The good thing about bloating is that it does not last. Usually, a few hours after eating, the food would digest, and you would no longer feel the discomfort again. But that means you would have to wait a while for that to happen, and before it does, you would have to deal with the uncomfortable feeling.
To speed things up, there are some exercises you can do to ease the discomfort and get rid of bloating. These exercises are quite easy to do and will help you find relief almost immediately. Plus, they would also help the food digest better, as well as prevent constipation, which is usually triggered by excessive bloating in most cases.
If you want to find out some of the exercises you can do to get rid of bloating, then keep reading.
1. Walking or Jogging
It is that simple. Get on your feet and take a walk. People underestimate the power of walking exercise, but sometimes, it is the little things that count the most.
Usually, the next thing many people do after eating is to lie down or sit on a couch, and this could affect the digestion process.
What you should do instead is to keep your body active, and there is no simpler way to do that than taking a walk.
Walking for 10 – 20 minutes can be very beneficial when you are feeling bloated.
If you are up for it, jog instead. Jogging while feeling bloated can seem like an uphill task, but after you have taken the first few steps, it will get easier.
Now, exercises you should do when you feel bloated do not have to be intense. The sim here is to get your body moving, not build muscles.
So when it comes to something like jumping rope, you do not need to make it so intense or force yourself.
Just try to do as many jumps as you can handle. The skipping motion would help to shake off some of that bloat and make you feel less discomfort.
This one might seem a little tough for someone who has not tried it before, but it is very easy to do and quite helpful.
To do it, follow the steps below:
- Lie on the floor with your arms beside your body, and bend your knees, keeping your feet flat on the floor.
- Make sure your knees and heels are aligned.
- Keeping your back straight, push your hips up from your heels, and feel a stretch in your chest.
- For a variation, try pressing up with one hip, while stretching one leg forward and breathing five breaths, then switch sides and hold for another five breaths.
4. Stretch it out
Stretching also helps to relieve bloat. There are so many kinds of stretches that you can do, but the aim of all of them is to get your body to open up.
You can do it standing or lying on a yoga mat. Move your arms and knees around, stretching them as far out or inward as possible.
Sit-ups are one of the most effective exercises to do when bloated.
This is because sit-ups work on your abdominal core, and that contracts nyour abdominal muscles and pushes unwanted air out of your system.
To do a proper sit-up follow these steps:
Lie on your back with your two hands behind your head.
Keeping your knees slightly bent, and lift your upper body off the floor by contracting your abs.
Sit up until your elbows touch your thighs and repeat.
You can ask someone to hold your feet so you stay firm.
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