Have you ever enjoyed a meal and then felt like an overfilled balloon ready to burst? Do you avoid eating certain foods in public or skip dinners with friends due to uncomfortable (and embarrassing) bloating and abdominal pain? If you answered yes, you are not alone. According to the Cleveland Clinic, between 10% and 25% of healthy people worry about bloating after meals, with 75% rating their symptoms as moderate to severe. Fortunately, whatever the cause of bloating, you can prevent or relieve these digestive issues without taking a pill or missing a meal. We’re here to explore how to get rid of bloating after eating with five exercises that really work, according to an expert. (You can thank us later!)
The most typical culprit behind a bloated belly is extra intestinal gas caused by digestive issues, according to the Cleveland Clinic. However, several factors can cause gas buildup. Some of them are simple and easy to deal with, like overeating, sipping on carbonated drinks, eating too fast, drinking through a straw, or filling up on fiber-rich foods. However, bloating and abdominal discomfort are sometimes caused by more serious issues, such as food intolerance or an underlying health condition like irritable bowel syndrome (IBS), according to the National Institute of Diabetes and digestive and kidney diseases.
Research shows that engaging in short-term physical activity after eating can help treat gastrointestinal symptoms like bloating. Rachel MacPherson, ACE-certified personal trainer at Garage Gym Reviews, is here to share exactly how to get rid of bloating after eating. She says Eat this, not that!, “If you are bloated, physical activity will help relieve symptoms. Even a 15-minute walk can help reduce bloating and gas.” MacPherson adds that if bloating is common for you, try to keep your daily step count high. She explains, “Aiming for 10,000 steps a day helps prevent bloating and other gastrointestinal issues, with fewer side effects the longer you walk.”
Along with walking, these foolproof exercises — which can be done anytime, anywhere — will help ease that dreaded post-meal bloat. Keep reading to find out how to get rid of bloating after eating: a personal trainer’s top five exercises that will help you feel like yourself again.
The first exercise you can do to deflate your belly is the wide leg forward bend. To start, MacPherson asks you to stand up straight with your feet together. Then, widen your stance about three feet, making sure your feet stay parallel to each other. Put your hands on your hips, lengthen your spine and inhale deeply.
On the exhale, lean forward while keeping your spine long. Place your fingers or palms on the floor and slowly bring them back in line with your feet. Hold this position while taking 10 deep breaths. Next, place your hands on your hips and strengthen your core. Inhale to stand up, keeping your back straight. Relax your neck for the duration of the movement and keep your shoulders away from your ears.
The next step is the Twisting Squat Jump. Stand up straight and engage your core, keeping your chest and chin up. Swing your hips back and bend your knees to lower yourself into a squat. Next, forcefully push your body upwards while twisting your right side to perform a 180 degree turn in the air. Land softly with your knees bent. Immediately do another twisting jump squat to return to the starting position, except this time twist to the left. Repeat for a total of 10 reps.
The third exercise to relieve belly bloat is the heel lift. MacPherson instructs you to lie on your back, bend your knees, and keep your feet flat on the floor. Your arms should be placed at your sides with your palms facing your body. Exhale and bend as you slam your core forward and to the right to touch your right heel. Return to the center and repeat the movement on your left side. A repetition consists of a single right and left turn. Repeat for a total of 15 to 20 reps.
High knees are another great exercise for deflating. Start by jogging in place and raise your knees as high as you can without arching back. Keep your core engaged and try to lift your knees above hip height. Continue for 30 seconds before pausing for another 30 seconds. Repeat this circuit for a total of four to five minutes.
Last but not least, Hip Circles. Stand up straight and place your feet shoulder-width apart. Place your hands on your hips. Shift your hips and weight to the right, then arch forward, pushing your hips forward in a circular motion, then shift to your left side. Return to center by moving your hips in a circular motion for 30 seconds. Change direction for another 30 seconds.
Adam is a health writer, certified holistic nutritionist, and 100% plant-based athlete. Learn more about Adam
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