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Exercises for Your Gut (helps bloating)

These are some of my favorite exercises for when I need to relieve bloating. To perform this movement all you need is a mat!

The Quadruped

The quadruped is my favorite exercise to help de-bloat! Not only does this exercise improve core control, but it is also challenges your cross-over stability and shoulder stability and can be modified for all levels.

Quadraped Sequence for Better Digestion
How To:
  • Start on your hands and knees on your mat (on all-fours) with your knees planted directly under your hips. 
  • Round your back in a “C” curve, looking in toward your belly.
  • Arch your back by dropping your belly down. Then lift your head and chest forward and up.
  • Continue for five to eight reps. 
  • To progress this exercise, extend your right leg straight back while remaining in quadruped position.
  • As you round your back, pull the right knee into your chest, as you arch your back, extending the opposite leg straight behind you.
  • After five to eight reps, you can repeat this flow on the other side. 
  • Note: Keep your shoulders and hips even throughout exercise and your spine in neutral

Seated Spine Twist

This move works your abdominals as well as your obliques—all while maintaining a neutral spine.

Yoga Seated Twist for Better Digestion

How To:
  • Start by sitting tall with your legs extended and your feet flat on the floor. 
  • Raise your arms to shoulder height (parallel to the mat)
  • Slowly rotate your torso to the right, going for a large rotation.
  • Recoil halfway out of the rotation, then go into rotation on that same side again.
  • Return to your starting position.
  • Continue to cue belly to spine as you rotate in the opposite direction.
  • Note: It is important to hinge only at the hips and maintain a neutral spine and straight line from wrist to wrist

Swimming Exercise

Finally, we have the swimming exercise. This movement works your whole body and is easy to modify (see my notes below).

Yoga Exercise - Swimming

How To:
  • Start by lying on your mat, face down with your arms reaching overhead and your legs underneath.
  • Press your pelvis slightly into the floor to anchor and stabilize the hips.
  • Maintain the spine in its position while extending one hip and flexing the opposite shoulder to lift the leg and arm slightly higher.
  • Begin to pump the opposite arm and opposite leg up and down as you inhale for five counts and exhale for five counts.
  • Repeat five to eight times.
  • Note: If the opposite movements add too much stress on your spine, you can rest your forehead with your arms on the mat and perform the movement with your leg
We all tend overindulge during the holidays. KEEP going to the gym or your at home workouts. Or try doing these in the morning before you start your day. Drink your green drinks, facials and eat colorful veggies. Happy Holidays!
~Tiffany❤

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