Wondering how to reduce gas and bloating? 10 exercises to relieve symptoms

The heart-warming effect of a tasty meal is often lost when it’s followed by gas and bloating. However, simple changes in the way you eat and the foods you eat can make a difference. In addition to this, there are many exercises that can help you prevent and reduce the likelihood of gas and bloating. Basic cardio like walking, swimming, or exercises like squats and crunches can help you prevent gas. If you want to deal with these problems, you should try exercises for gas and bloating. However, do not forget to do it in time to avoid complications.

Why do gas and bloating occur?

Gas and bloating occur when excess air or gas builds up in the digestive system, leading to abdominal discomfort and swelling. This can be the result of swallowing air while eating or drinking, or eating certain foods that produce gas during digestion, such as beans, carbonated beverages, or dairy products. It can also occur due to underlying digestive problems, such as allergic reactions to certain foods, irritable bowel syndrome, or intestinal infections, explains gastroenterologist Dr. Ajay B.

10 Gas and Bloating Exercises to Relieve Symptoms

There are many exercises as well as yoga poses that can help reduce gas and bloating. Here are some gas exercises you should try:

1. Walking

Nothing releases gas and bloating faster than brisk walking. This is one of the best exercises for gas. A good walk can help stimulate digestion and relieve bloating quickly. A study published in the American Journal of Gastroenterology claims that light physical activity, such as walking, improves intestinal gas clearance. This, in turn, reduces symptoms in patients who complain of bloating. Gentle walking can help relieve bloating and discomfort.

2. Swimming

Swimming can also help relieve gas and bloating. This is one of the best low-gas exercises that can help stimulate digestion without stressing your body too much. Swimming helps improve blood flow, which promotes better digestion. Many swimming strokes, such as freestyle and backstroke, involve the core muscles. A strong core can help improve digestion and reduce bloating. Regular swimming may also help with symptoms of chronic colitis, a digestive disease, according to a study published in the journal Oncotarget.

3. Cycling

Cycling can improve blood flow to the digestive organs, aiding digestion and reducing bloating. This can help you maintain a healthy weight, which can also have a positive effect on digestion. A study published in the journal Gastroenterology & Hepatology found that exercise using a bicycle improved the clearance of intestinal gas and reduced symptoms of abdominal bloating in patients.

4. Lean forward

Leaning forward can also help you with gas and bloating. Stand or sit with your legs straight, then slowly bend forward to touch your toes or reach for the floor. Hold for a few seconds and return to the starting position. Avoid straining or bouncing while stretching. Keep your back long and hinged at the hips, not rounding your spine. This is another one of the best gas exercises to help you get rid of your symptoms.

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5. Posture to relieve wind (pavanmuktasana)

This yoga pose is great for gas and bloating. Make sure to keep your head relaxed on the ground and breathe deeply for maximum effect. It is always recommended to avoid this exercise if you have lower back problems.

Here are the steps to do it:

• Lie on your back, bend one knee and pull it to your chest, keeping the other leg straight.
• Wrap both hands around the knee and hold for 20-30 seconds.
• Repeat with the other leg and then with both legs together.

6. Twisting posture (Ardha Matsyendrasana)

The twisting pose can also relieve gas and bloating. Remember to keep your spine tall while twisting and avoid jerky movements.

• Sit with one leg bent and the foot out from the opposite knee.
• Rotate your torso toward the bent knee, placing the opposite elbow on the outside of the knee for support.
• Hold for 20 seconds and switch sides.

7. Bridge Pose (Setu Bandha Sarvangasana)

If you are looking for an exercise to relieve gas, you can try the bridge pose to deal with bloating. It is important to engage the core and glutes and avoid excessive arching of the lower back. Slowly lower yourself to the ground. Here’s how to do it:

• Lie on your back, bend your knees, keeping your feet flat and hip-width apart.
• Lift your hips, keeping your shoulders and hands on the ground. Hold for 20-30 seconds.

8. Exercise twisting the trunk while sitting

A seated twist can help you feel better in no time. During twisting, keep the spine straight, avoid overexertion. Breathe deeply for better relaxation. Here’s how to do it:

• Sit on a chair, feet on the ground.
• Twist your upper body to one side, placing one hand on the opposite knee and the other on the back of the chair for support.
• Hold for 10 seconds, then switch sides.

9. Cat-camel stretching

The cat-camel stretch is one of the best exercises for gas and bloating. Move gently, without jerks. For maximum effect, synchronize the movements with deep breathing. Here’s how to do it:

• Start on all fours with your hands under your shoulders and knees under your hips.
• Alternate arching the back (lifting the head and tailbone) and rounding the back (pulling the chin and pelvis).
• Repeat slowly for 10-15 cycles.

10. Squats and crunches

Abdominal exercises for gas can help you relieve your symptoms. You can do squats as well as crunches, which work your core muscles and help you digest food better. They stimulate the abdominal muscles and can prevent gas and bloating. However, make sure you do it on an empty stomach or at least a few hours after your last meal. So, while they may not be suitable if you’re bloated, they can certainly prevent gas build-up.

How to prevent gas and bloating?

There are a few basic changes you can make when you eat that can help prevent gas and bloating.

• Be sure to eat slowly, chew your food thoroughly, and avoid overeating
• Limit gas-forming foods like beans, sodas, and artificial sweeteners
• Stay hydrated
• Engage in regular physical activity
• Manage stress as it can affect digestion
• Identify and avoid any specific food intolerances or triggers

Note: While these gas and bloating exercises are sure to help, it’s important to check with your doctor if your symptoms persist or if you have any other underlying medical conditions.