5 Quick Exercises That Can Eliminate Belly Bloat and Water Retention

This is the thought you might have when you look in the mirror and see a bloated belly, or when you sit at your desk and have to unbutton your jeans in order to get comfortable. Bloating is usually temporary and may go away on its own. However, since bloating can look unflattering or make us feel uncomfortable, we may wish to get rid of it faster.

If you don’t have time to go grocery shopping for gut-friendly foods or access to a warm bath, there are a few simple exercises that can relieve pressure on that swollen stomach. Fortunately, none of these exercises are particularly strenuous and all of them are completely free.

Child’s pose

One of the most famous yoga poses can relieve built-up gas that may be putting pressure on your stomach. To perform child’s pose, start by kneeling on your hands and knees. From there, push your butt back to sit on your heels. Stretch your arms out in front of your body and let your forehead touch the mat.


According to the medical website Healthline, cardio activities will help expel gas that causes pain and help move digestion along. A 20-minute walk around the block can help relieve some of the pressure.

Russian twists 

Suggests this torso-twisting exercise can improve blood flow and circulation. Sit on the floor with knees bent as if you’re in a sit-up position. Keep your back off the ground at a 45-degree angle and keep your torso straight. Hold your arms together away from the body and lock your hands together. Then, swing your arms on the outside of one of your knees to the other side of your knees, left to right, in a twisting motion. Repeat as desired; we recommend 15-20 repetitions.

Knee to chest pose

Here’s another yoga pose that can gently stretch and help with digestion. Start by lying on the back and bring the legs up, bending at the knees to form 90 degree angles. Keeping the knees and ankles together, grab the front of each knee or upper thigh and pull the thighs close to the chest. While doing this, tuck the chin into the chest or try to kiss the knees.

Seated forward fold

When you really don’t have a chance to leave what you’re doing, this easy stretch may relieve your bloating. Sit with your feet shoulder-width apart in front of you. Reach the hands forward without curling your back, trying to touch your toes.

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