A bloated stomach is a nuisance: it is difficult to close the pants, the stomach is tight and hard, you feel disfigured, bloated and uncomfortable everywhere.
Causes of bloating
When the abdomen inflates like a balloon and there is excessive gas formation, there can be various reasons for this. These include, among other things:
- too fast and too much food
- Beverages containing large amounts of carbonic acid, such as lemonade or mineral water
- Food intolerances such as lactose intolerance or gluten intolerance
- chewing very little while eating
- disorder of the digestive muscles, for example constipation when traveling
- irritable bowel syndrome
Some sports exercises can also help and relieve a bloated stomach. Here are 5 exercises that are good for stomach bloating.
1. sad candle
Probably we all know the so-called candle from physical education. Instead of the bolt-on straight variant of this exercise, we offer you the “overturned” version. Because: The tipped wax puts the rectum in the most suitable position to get rid of the excess gas in the stomach in the best way. To do this, lie on your back on a mat. Your hands and arms stay parallel to your body. Now lift your legs and try to bring them as high above your head as possible. If that doesn’t work right away, a little momentum might help. You can also hold your legs with your arms. Keep breathing and hold this position for about 10 to 15 seconds.
2. Child/baby position
Back to childhood – or at least be that relaxed: the following gymnastics exercise against a bloated stomach can give you that feeling. The baby position relaxes your back and also allows oppressive digestive gases to come out easily. To do this, kneel and stretch your upper body and arms forward. The pose puts your hips in a good position to target and get rid of excess gas. Additionally, your thighs can speed up the process by gently pressing on your stomach.
3. Standing Forward Bend
The standing forward bend is a classic yoga exercise and is also called Padahastasana in technical jargon. Basically, yoga is a good idea to relieve indigestion and bloating. This exercise also promotes blood circulation in the stomach and can therefore also help promote digestion. Here’s how it works: Stand on a mat. Exhale deeply as you bend down as much as possible. If possible, you can grasp your heels with your hands or hold your elbows. Come back after about 10 to 15 seconds. Important: Take your time and get up slowly again. Say: Vertebra for vertebrae.
4. Knee press
The knee press is also a yoga exercise that promises several direct benefits: On the one hand, it stimulates your digestion by massaging your intestines and other organs, on the other hand, it allows the gases in your stomach to come out. You will also strengthen your back and release tension in your lower back. Go tow for the knee press. Lie down, then pull one knee toward your chest. His head remains on the ground. Now take 10 deep breaths and then switch sides.
5. Shoulder bridge
The shoulder bridge, called Setu Bandhasana in yoga jargon, can instantly flatten your stomach and help against uncomfortable feelings of tension. Here’s how it works: Lie on your back on a gym or yoga mat and bend your legs slightly. Feet should be in firm contact with the ground. Your arms are by your side. Now slowly lift your pelvis up until your lower and upper body form a straight line. Hold the position for about 10 seconds before lowering your pelvis back. Important : You should tighten your legs and buttocks during the exercise.