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One Leisure Bloating

Workouts to Eliminate Bloating

Bloating can be rough. Whether you ate a little too much, or your stomach didn't quite like your last meal. The swollen, painful feeling is usually diet related and caused by eating too much of the wrong type of food, which causes gas buildup and problems with the muscles of the digestive system.


Try these anti-bloat exercises to help promote circulation and blood flow to help eliminate bloating.


First, do some cardio. Go for a run or a brisk walk! Physical activity such as this will help expel gas that causes pain and help move digestion along. Aim for 30 minutes of mild to moderate exertion.


Then do some yoga exercises!


Extended Triangle Pose: gentle stretching will help get things moving.

Equipment needed: none


  • Stand straight with your feet together and arms down by your sides.
  • Step back 3-4 feet with your left foot, turning your left foot at a 90-degree angle and twisting your chest toward the left side of the room.
  • Keeping your legs extended, reach your right arm forward and your left arm backward with your palms facing down.
  • Hinging at the waist, bring your right hand to the floor, keeping your chest open and your left arm extended.
  • Bring your gaze to wherever it's comfortable – up toward your left arm or straight ahead. Hold this pose for 15 seconds, ensuring your breath is conscious and deep.
  • Repeat with the other side.


Sphinx Pose: stretching your torso also stretches your digestive organs, aiding in digestion.

Equipment needed: Mat


  • Start by lying face down on a mat with your elbows bent and palms next to your chest.
  • Bracing your core, begin to press up slowly by extending through your spine. Keep your glutes relaxed and utilize your low back while maintaining a neutral neck.
  • Once you've reached a comfortable height, pause for a few seconds and lower back down to the starting position.
  • Repeat 5 times.


Cat-Cow: stretching and compressing your intestines will help promote movement.

Equipment needed: Mat


  • Start on all fours with your hands directly under your shoulders and your knees directly under your hips. Your spine and neck should be neutral.
  • Engaging your core, start the upward phase of the movement: Exhale and push your spine toward the ceiling, allowing your back to round and your head to fall toward the floor in alignment with your spine. Hold for 10 seconds.
  • Continuing to engage your core, move to the downward phase: Let your stomach fall toward the floor, arching your back the opposite way. Let your shoulders come together, keeping your neck neutral. Hold for 10 seconds.
  • Repeat 3 times for 1-minute total.


Extended Puppy Pose: when you've eaten too much, this pose will help you relax and your stomach.

Equipment needed: Mat


  • Start on all fours with your hands stacked below your shoulders and your knees stacked below your hips. Walk your hands a few inches forward and curl the top of your toes to the floor.
  • Exhale and start to move your butt back while you drop your forehead to the floor and extend your arms with palms on the floor. Keep a slight bend in the back.
  • Hold for 30 seconds to 1 minute.


Tracking your diet, as well as cardio and yoga moves, will have you feeling better and back to yourself in no time.


Disclaimer: The content of this page is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician with any questions you may have regarding a medical condition.