Have you ever enjoyed a meal and later felt like a balloon was full and ready to explode? Are you Avoid eating certain foods In public or skipping dinner with friends due to being uncomfortable (and embarrassing) blowing And the Abdominal tightness? If you answered yes, you are not alone. according to Cleveland Clinic, anywhere from 10% to 25% of healthy individuals worry about bloating after meals, with 75% describing their symptoms as moderate to severe. Fortunately, regardless of the cause of the bloating, you can prevent or relieve these digestive problems without taking a pill or missing mealtime. We’re here to explore how to get rid of post-eating bloating with five really effective exercises, according to an expert. (You can thank us later!)
The most common culprit behind a flatulence It is extra intestinal gas caused by digestive problems, according to the Cleveland Clinic. However, several factors can cause gas accumulation. Some are simple and easy to treat, such as overeating, sipping on soda, eating too quickly, drinking through a straw, or filling up on lots of high-fiber foods. However, bloating and abdominal discomfort are sometimes caused by more serious problems, such as a food intolerance or an underlying health condition such as irritable bowel syndrome (IBS), according to the National Institute of Diabetes and Digestive and Kidney Diseases.
Search He explains that engaging in short-term physical activity after eating can help address digestive symptoms such as bloating. Rachel Macpherson, ACE Certified Personal Trainer with garage lounge reviewHere to share exactly how to get rid of bloating after eating. Says Eat this, not that!“If you have bloating, physical activity will help relieve symptoms. Even a 15-minute walk can help reduce bloating and gas.” Macpherson adds that if bloating is a common occurrence for you, try to keep your daily step count high. “A goal of 10,000 steps per day helps prevent bloating and other digestive issues, while reducing side effects the more you walk,” she explains.
In addition to walking, these foolproof exercises – which can be done anytime and anywhere – will help alleviate that dreaded feeling. Post-meal bloat. Keep reading to discover how to get rid of bloating after eating: the five best personal trainer exercises that will help you feel like yourself again.
The first exercise that you can do to tone your stomach is the wide forward bend. To start, Macpherson instructs you to stand up straight with your feet together. Then extend your stance by about three feet, making sure your feet are still parallel. Place your hands on your hips, lengthen your spine, and take a deep breath.
As you exhale, bend forward while keeping your spine long. Place your fingers or the palms of your hands on the floor and slowly bring them back to align with your feet. Hold this position while taking 10 deep breaths. Next, put your hands back on your hips, supporting your core. Inhale to rise back to standing, keeping your back straight. Relax your neck during the entire movement, keeping your shoulders away from your ears.
Next is the twisting squat jump. Stand upright and engage your core, keeping your chest and chin engaged. Hitch your hips back and bend your knees down into a squat position. Next, forcefully raise your body with your right side twisting to perform a 180-degree rotation in the air. Land softly with your knees bent. Immediately do another twisting jump to land back in the starting position, except for twisting to the left this time. Repeat for a total of 10 reps.
The third exercise to reduce flatulence is heel touches. Macpherson instructs you to lie on your back, bend your knees, and keep your feet flat on the floor. Your arms should be at your sides with your palms facing your body. Exhale and bend as you crush your core forward and to the right side to touch your right heel. Return to the middle and repeat the movement on your left side. One rep consists of one bend to the right and left. Repeat for a total of 15 to 20 reps.
High knees is another great sedation exercise. Start by jogging in place and raising your knees as high as possible without arching backwards. Keeping your core engaged, try to raise your knees above hip height. Hold for 30 seconds before stopping for another 30 seconds. Repeat this circuit for four to five minutes.
Last but not least, hip circles. Stand upright and place your feet about shoulder width apart. Put your hands on your hips. Shift your hips and weight to the right, then bend forward, pushing your hips forward in a circular motion, then shift to your left side. Return to the center, and move your hips in a circular motion for 30 seconds. Switch directions for another 30 seconds.
Adam is a health writer, certified holistic nutritionist, and 100% vegetarian athlete. Read more about Adam