6 Exercises To Reduce Post-Holiday Bloating

6 Exercises To Reduce Post-Holiday Bloating

It’s common to overindulge during the holiday season, but unfortunately, it is sometimes accompanied by the dreaded feeling of being bloated. All it takes is that one extra cookie (or three) or a few more drinks, and suddenly you find yourself with a sense of fullness and tightness in your stomach. Bloating can be an entirely uncomfortable experience, and although monitoring your food intake is one of the surest ways to avoid it, specific exercises can help to debloat you once it’s already too late. So instead of getting down on yourself this holiday season, try to incorporate some activities post-meal instead. Reduce your post-holiday feast bloat with these six exercises. 

Light Cardio

Via: healthandstyle.com

While it’s not advisable to partake in high-intensity exercises after a meal, it can be beneficial to do some light cardio. If a meal leaves you bloated try going for a walk or a low-intensity bike ride after. A 2006 study revealed that light exercise after a meal “enhances intestinal clearance” and reduces gas build up in the intestines. 

High Knees

Via: popsugar.com

Performing high knees can be an efficient way to reduce bloating. However, you have to wait at least two hours after eating to do this. A high knee exercise just involves an individual running on the spot but lifting the knees one at a time toward your chest. Do one-minute intervals for 2-3 sets. 

Skip Rope

Via: surfdome.ie

Skipping rope can work wonders for reducing your bloat, however, it’s advisable to let your food digest a bit before jumping into the exercise. When you feel like you can do a jump without feeling uncomfortable, grab a jump rope and skip rope for 1-4 minutes. When you skip rope your belly contracts, helping the gas that causes bloating to move through the belly thereby reducing one’s bloat. 

Bicycle Crunch

Via: gym-inspiration.com

Once again you should allow your body to digest before jumping on the floor for an ab workout but when you’re ready bicycle crunches are ideal for reducing a bloat. Lay on your back with your hands behind your head and roll up so that your right elbow meets your left knee. Then release and bring your left elbow to meet your right knee. Alternate for 20 reps. 


Via: greatist.com

On its own, a plank exercise is one of the best things you can do for your core, so its no wonder it can reduce one’s bloat too. As you push up into a plank, your core contracts thereby pushing unwanted air out of your intestines. Wait for 2 hours after eating and then lay on your belly. Push yourself up onto your forearms and toes with your feet shoulder-width apart and your shoulders aligned with your elbows. Make sure that your body is in a straight position as you hold the plank for 30-seconds. Release and repeat 1-2 times. 

Bridge Pose

Via: doctoroz.com

Holding a bridge pose can help to expel gas from the body and reduce bloating. Lay on your back with your knees bent and your feet planted on the floor hip-width apart. Place your hands on the floor beside you with your palms down. Tighten your glutes and lift your hips up toward the ceiling. Hold for 2-seconds and release. Repeat 5 times. 

K. T. Edwards

K. T. Edwards graduated from Ryerson University with a degree in Media Production and English. She also studied Creative Writing at Oxford University and contributes to various media outlets. IG: @k.tea.edwards

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