How to Exercise to Reduce Bloating (2024)

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Co-authored byRoy Nattiv, MD

Last Updated: March 3, 2023References

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   Go for a walk or a bike ride for a low-intensity option. Do low-intensity cardio exercises to improve your digestion, which can help bring down your bloat and get things moving. Take a nice 25-minute walk or hop on a bike to get some fresh air and work out any gas or bloating you’re feeling.^[1]

   • Low-intensity movements can help free and gas that may be trapped in your digestive system.
   • It’s also a great idea to walk around for a bit after you eat a meal to help it move through your digestive system.
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   Do sit-ups or crunches to push gas through your digestive system. Use ab exercises to work your core and help expel any gas that may be trapped in your body and causing bloating.^[2] For situps, lie on your back on the floor and bend your knees 90 degrees. Keep your feet and butt on the floor and raise your torso off the floor and toward your thighs. Gently lower yourself back down to the starting position.^[3]

   • Repeat the movement 12 times to really fire up your core muscles and help reduce bloating.
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   Perform bird dogs to target your core and pelvic floor muscles. Get down on the ground so you’re kneeling on all fours, and your back is flat so your spine is in a neutral position. Plant your left palm and right knee to steady yourself, then raise your right arm straight out in front of you so it’s parallel to the floor. At the same time, raise your left leg straight out behind you so it’s parallel to the ground as well. Hold for a second, then slowly return to the starting position and repeat the movement on the opposite side.^[4]

   • Shoot for 8-10 reps on each side.
   • Bloating is more common in people who have weak or dysfunctional pelvic floor muscles.^[5] Bird dogs can help you strengthen those muscles.
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   Hold a plank for 10-60 seconds to force gas along. Start by kneeling on the floor and placing your hands directly beneath your shoulders. Extend your legs straight behind you, spacing your feet out about hip-width apart. Keep your body in a straight line from your head to your hips and down to your heels. Breathe deeply and hold the position for as long as you can with good form for up to a minute, then gently lower your knees to come out of the plank.^[6]

   • Take a short break in between reps and try doing 2-3 planks.
   • Planks fire up almost every muscle in your body! They’re a great way to help push anything along that may be causing your bloating.

   See Also

   Feeling Bloated? Do These 3 Exercises Daily for Serious ReliefFeeling bloated? Here's the best exercises to tryThe 2 Best Exercises to Help with Bloating, According to a Personal Trainer

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   Try to exercise regularly to reduce gas. Studies suggest that general exercise can ease gas and bloating. Getting some healthy exercise on a regular basis can help you move gas along and reduce your symptoms. Try to get at least 15-30 minutes of exercise 3-4 days a week to develop a consistent habit and enjoy the health benefits.^[7]

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   Use yoga to help stretch your belly muscles and ease bloating. Yoga uses a combination of breathing exercises, stretching, and meditation, all of which can relax your body and mind and potentially reduce any bloating or abdominal discomfort you may be experiencing. Look online for a yoga studio in your area that you can visit to try out a class to see if you like it.^[8]

   • If you’re new to yoga, don’t worry. Most yoga studios offer a beginners class.
   • You can also watch yoga instructions to practice at home.
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   Wait at least an hour after you eat to exercise. Exercising with a full stomach can lead to bloating. If you’re eating a small, pre-workout snack that’s between 100-200 calories, wait about an hour to let your body digest. If you’re eating a larger meal that has 300 or calories, allow at least 3-4 hours before you exercise to give your body a chance to digest the meal and prevent bloating.^[9]

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   Avoid swallowing air while you exercise. Swallowing air can lead to excess gas building up inside your body.^[10] Take controlled breaths through your nose and out of your mouth will you exercise to keep from accidentally swallowing air, which can increase or even worsen your bloating.

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   Use other strategies to help get rid of bloating. In addition to exercise, you can try medications that contain simethicone to help relieve your bloating.^[11] You can also focus on chewing your food more slowly, avoiding wheat and dairy, and limiting foods that contain FODMAPs, to see if it helps reduce your bloating.^[12]

   • FODMAPs are short-chain carbohydrates such as fructose, lactose, and artificial sweeteners. Examples of high FODMAP foods include dairy products, beans and lentils, wheat-based products such as bread and crackers, and some fruits like apples, cherries, and pears.^[13][14]
   • You can talk to your doctor about prescription medications for bloating as well.

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   See your doctor if your bloating is painful and won’t go away. Occasional bloating is relatively normal, especially after a big meal. But if your bloating is constant and doesn’t go away after a day or so, it could be a sign of a blockage or an underlying digestive condition. They may prescribe or recommend medications and activities for you to try.^[15]

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   Talk to your doctor if you suddenly lose weight. If you’re bloated and you unintentionally start losing weight, it could be a sign of an underlying condition such as gastroenteritis, which is an inflammation of your intestinal lining, or gastroparesis, a disease in which your stomach can’t properly empty itself. See your doctor to make sure there isn’t something more serious going on.^[16]

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   Get to a doctor if you have bloating with diarrhea or bloody stool. While it’s normal to feel some discomfort when you’re bloated, if you have diarrhea, it could be a sign of more serious issues with your digestive system. Blood in your stool could be a sign of internal bleeding or damage to your digestive tract. See your doctor to find out what the underlying cause of your bloating is.^[17]

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   Seek medical care if you have severe abdominal pain. Intense, sharp abdominal pain that doesn’t go away could be a sign of a serious medical problem. Don’t wait for it to go away if the pain is intense. Go to an urgent care, emergency room, or see your doctor right away for treatment.^[18]

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