That "blah" feeling of being bloated ... we've all been there, right?
Listen, I get it. Whether it's from that big meal you just had, or maybe it's just one of those days ... bloating can really mess with how you feel and how you move.
I've been helping people achieve their health and fitness goals for years. In that time, I've come to learn some great strategies for fighting that uncomfortable, bloated feeling.
What Really Causes Bloating? Let's Break It Down...
Before we dive into the exercises for bloating relief, we need to understand what's actually causing that uncomfortable feeling. Well, bloating typically stems from several key factors.
Your digestive system might get overwhelmed when you eat too much at once. This can cause food to sit longer in your stomach and give you that "too full" feeling.
Sometimes, it's about eating foods your body isn't used to. This can lead to excess gas production and inflammation.
Then there's the hormonal aspect. Monthly cycles can cause fluid retention and digestive changes.
Let's not forget about digestive issues like IBS (Irritable Bowel Syndrome) either, which can cause bloating for many people.
The Best Exercises for Bloating Relief (That Actually Work)
Here's something interesting ... Recent research has shown that physical activity can be more effective at relieving bloating than some medications (1).
But, I'm not just going to throw random exercises at you ... I want to explain why these specific movements help with bloating.
Walking After Meals: Your First Line of Defense
Studies have shown that a simple 10-15 minute walk after meals can reduce bloating and improve digestion (2). The science behind it is pretty straightforward too.
Walking stimulates your digestive system, helping food move through more efficiently. This could be what helps with reducing gas buildup.
Top 7 Yoga Poses for Bloating Relief
I've tested these poses myself and recommended them to countless clients. Here's why they work and how to do them right:
Cat-Cow Flow
What it does:
Massages your digestive organs and stimulates movement.
How to do it:
1. Start on your hands and knees.
2. Inhale: Drop your belly and lift your chest (Cow).
3. Exhale: Round your spine and tuck your chin (Cat).
4. Repeat 8-10 times, moving with your breath.
Make sure to keep these movements slow and controlled!
Child's Pose
What it does:
Gently compresses your digestive organs and promotes relaxation.
How to do it:
1. Start by kneeling on a mat.
2. Sit back on your heels.
3. Extend your arms forward and lower your chest toward the ground.
4. Keep your knees wide for comfort.
5. Hold for 1-2 minutes while taking deep breaths.
Supine Twist
What it does:
Massages internal organs and aids digestion.
How to do it:
1. Lie on your back.
2. Bend your knees into your chest.
3. Drop both knees to one side.
4. Keep both shoulders grounded.
5. Hold for 30 seconds on each side.
6. Repeat 3 times on each side.
Bridge Pose
What it does:
Stimulates abdominal organs and improves digestion.
How to do it:
1. Lie on your back with your knees bent.
2. Place feet flat on the floor, hip-width apart.
3. Press into your feet to lift your hips.
4. Clasp your hands underneath your back.
5. Hold for 30-60 seconds.
6. Lower slowly and repeat 3 times.
Seated Forward Bend
What it does:
Compresses digestive organs and stimulates movement.
How to do it:
1. Sit with legs extended straight in front.
2. Inhale and lengthen your spine.
3. Exhale and hinge forward at your hips.
4. Reach for your feet or shins.
5. Hold for 1 minute.
6. Release slowly and repeat twice.
Wind-Relieving Pose
What it does:
Exactly what the name suggests - helps release trapped gas.
How to do it:
1. Lie on your back.
2. Draw your knees to your chest.
3. Wrap your arms around your shins.
4. Gently rock side to side.
5. Hold for 1-2 minutes.
6. Release and repeat if needed.
Standing Forward Bend
What it does:
Stimulates digestion and relieves bloating.
How to do it:
1. Stand with feet hip-width apart.
2. Bend forward from your hips.
3. Let your head and arms hang heavy.
4. Bend your knees slightly if needed.
5. Hold for 1 minute.
6. Roll up slowly, vertebra by vertebra.
The Nutrition Connection: Beyond Exercise for Bloating
While exercise is powerful for bloating relief, we need to talk about what you're putting in your body too. I would argue that this is most of the battle when it comes to bloating.
Proper hydration is crucial for preventing bloating (3). I recommend aiming for at least 90oz (Women) or 125oz (Men) of water daily. Start your morning with a full glass and keep a water bottle handy throughout the day! It's an easy way to help hit your water goals a lot easier.
Fiber intake plays a huge role too. Studies suggest taking 25g (Women) or 38g (Men) daily (5). The key is to increase it slowly to avoid discomfort. I always recommend focusing on as many whole food sources as possible too.
When it comes to food choices, lean proteins, and fresh produce can be helpful. This will also mean minimizing processed foods. This isn't just my opinion either. These anti-inflammatory foods can significantly reduce digestive discomfort (4).
Taking Your Bloating Relief to the Next Level
Look, I know how frustrating bloating can be ... I've been there. But, these exercises for bloating relief, combined with the right nutrition, can make a real difference.
Sometimes you need that extra support, and that's where quality supplements come in.
At 1st Phorm, our mission is to help real people earn real and long-term results. We know you don't take shortcuts when it comes to your goals. That's why we don't take any shortcuts when it comes to the products that can help support your goals.
That's why I'm confident you'll love Opti-Greens 50. Opti-Greens 50 is designed to help support optimal digestion and gut health. For that reason, many people who take it, including myself, have noticed a lot of relief from bloating!
Opti-Greens 50 isn't just any greens powder - It's a comprehensive blend of 50 diverse ingredients. It combines probiotics, digestive enzymes, organic grasses, and a bunch of nutrient-dense superfoods.
The formula in Opti-Greens 50 can help support better nutrient breakdown and absorption too. This, along with its design for promoting a healthier gut environment could be why so many people love it!
As someone who uses it every day, I've personally noticed a big difference in my digestion and natural energy. Try Opti-Greens 50 for yourself today!
But, even if greens powders aren't your thing, we also offer so much more. You can shop our full selection of gut health products here.
Want to learn more about managing bloating or have questions about which supplements might be right for you? Don't hesitate to reach out! We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Hosseini-Asl, Mohammad K., et al. "The Effect of a Short-Term Physical Activity After Meals on Gastrointestinal Symptoms in Individuals with Functional Abdominal Bloating: A Randomized Clinical Trial." Gastroenterology and Hepatology from Bed to Bench, vol. 14, no. 1, 2021, pp. 33-41.
(2) "Walking Stimulates Stomach and Intestinal Movement." PLOS One Research, 2023.
(3) "Bloating: Causes and Prevention Tips." Johns Hopkins Medicine, 2024.
(4) "6 Things You Can Do to Prevent Bloating." UCLA Health Research, 2024.
(5) "Online Nutrition Resources at Your Fingertips." USDA.gov, U.S. Department of Agriculture, 31 Mar. 2015, www.usda.gov/about-usda/news/blog/online-nutrition-resources-your-fingertips.
