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5 effective exercises to reduce abdominal gas
Abs workouts, walking and some yoga poses can significantly reduce gas.
Find the best workout for your personality
Let's fight depression with yoga
Whole body exercise to lose weight
In this article, I'm going to share some effective exercises to reduce abdominal gas. When bacteria are reached by swallowing air or by undigested food, gas is produced in the digestive tract. Our body releases gas to prevent the gas from accumulating, but sometimes the gas remains in the body and causes pain. Also, it can cause abdominal cramps and bloating, which can be extremely painful and annoying.
Fortunately, there are exercises to reduce gas and alleviate these symptoms.
5 effective exercises to reduce gas
1. Bicycle
Cycling outside or riding an indoor bike can help move your stomach and release gas.
2. Walking
Aerobic and exercise stimulates bowel movements and helps break down gas bubbles. In addition, raising your head and pointing your shoulders back to breathe actively while breathing is very helpful for gas circulation and removal.
Read more: 4 psychological benefits of walking
3. Abdominal exercise
Abdominal exercise contracts and relaxes the stomach muscles to remove gas. This exercise efficiently moves gas through the digestive system.
The best way is to put your back on the mat, bend your knees at an angle of 45º, and put your hands behind your back.
When breathing in, strengthen your abdominal muscles and lift your head, neck, and shoulders.
At this time, it is important to use the abs. Don't try to force your neck or stiffen your neck.
Lower your head and exhale.
Repeat 12-15 times.
4. Yoga pose
Many yoga postures or asanas can help reduce excess gas.
Gas free pose or Pavanmuktasana
Lie on your back and place your right knee on your chest.
Put your fingers on the top of your knees and press with force.
Try to lift your head and keep your knees in your nose.
Stop breathing and stay for 10 to 20 seconds.
Then release the pose, stand upright and repeat with the other leg.
Cobra pose
Lie on your stomach with your toes on the mat and legs.
Both hands must be placed under the shoulder and attached to the floor.
Put your feet, hips and pubic bones on the mat and stretch your arms until your chest is raised as high as possible on the mat. At this time, the lower body must be attached to the mat.
Press the tailbone and tighten the buttocks while keeping the shoulder blades back.
Maintain this position for 15-30 seconds. At this time, breathing should be smooth and normal.
Then, return to the starting position.
Repeat up to 5 times until pressure is applied to the stomach.
Read more: Fighting depression with yoga
5. Sit on the floor with your knees on your chest
You can add the practice of putting both hands on your knees, bringing your legs together and drawing a circle to the right.
Then take your knees to your chest as much as possible and repeat to the left.
Causes of abdominal gas
There are many factors that cause excess gas, some of which are habits that can change.
Talk very quickly or while eating food. This causes more air to be swallowed and gas is generated.
Do not chew food thoroughly.
Drink soft drinks or sweet drinks.
Have food intolerance.
You are on medication or are taking antibiotics.
Gas may accumulate by eating foods that are difficult to digest, such as legumes, high-fat dairy products, foods rich in fiber, and some vegetables.
Irritable bowel syndrome, constipation, indigestion and hypertension.
How to prevent gas accumulation
It is important to take some simple steps to prevent gas from accumulating during the meal.
Eat slowly and chew food thoroughly. Doing so does not ferment food in the stomach, slows digestion, and releases more gas.
Do not chew gum or smoke because it can increase gas production in the intestine.
Artificial sweeteners interfere with digestion and should be discontinued.
Make a habit of drinking herbal tea after lunch or dinner. Chamomile, lemon verbena, mint and anise are the most recommended.
If you have gas or other symptoms such as stomach or rectal pain, heartburn, nausea or vomiting, see a healthcare professional.
5 effective exercises to reduce abdominal gas
Abs workouts, walking and some yoga poses can significantly reduce gas.
Find the best workout for your personality
Let's fight depression with yoga
Whole body exercise to lose weight
In this article, I'm going to share some effective exercises to reduce abdominal gas. When bacteria are reached by swallowing air or by undigested food, gas is produced in the digestive tract. Our body releases gas to prevent the gas from accumulating, but sometimes the gas remains in the body and causes pain. Also, it can cause abdominal cramps and bloating, which can be extremely painful and annoying.
Fortunately, there are exercises to reduce gas and alleviate these symptoms.
5 effective exercises to reduce gas
1. Bicycle
Cycling outside or riding an indoor bike can help move your stomach and release gas.
2. Walking
Aerobic and exercise stimulates bowel movements and helps break down gas bubbles. In addition, raising your head and pointing your shoulders back to breathe actively while breathing is very helpful for gas circulation and removal.
Read more: 4 psychological benefits of walking
3. Abdominal exercise
Abdominal exercise contracts and relaxes the stomach muscles to remove gas. This exercise efficiently moves gas through the digestive system.
The best way is to put your back on the mat, bend your knees at an angle of 45º, and put your hands behind your back.
When breathing in, strengthen your abdominal muscles and lift your head, neck, and shoulders.
At this time, it is important to use the abs. Don't try to force your neck or stiffen your neck.
Lower your head and exhale.
Repeat 12-15 times.
4. Yoga pose
Many yoga postures or asanas can help reduce excess gas.
Gas free pose or Pavanmuktasana
Lie on your back and place your right knee on your chest.
Put your fingers on the top of your knees and press with force.
Try to lift your head and keep your knees in your nose.
Stop breathing and stay for 10 to 20 seconds.
Then release the pose, stand upright and repeat with the other leg.
Cobra pose
Lie on your stomach with your toes on the mat and legs.
Both hands must be placed under the shoulder and attached to the floor.
Put your feet, hips and pubic bones on the mat and stretch your arms until your chest is raised as high as possible on the mat. At this time, the lower body must be attached to the mat.
Press the tailbone and tighten the buttocks while keeping the shoulder blades back.
Maintain this position for 15-30 seconds. At this time, breathing should be smooth and normal.
Then, return to the starting position.
Repeat up to 5 times until pressure is applied to the stomach.
Read more: Fighting depression with yoga
5. Sit on the floor with your knees on your chest
You can add the practice of putting both hands on your knees, bringing your legs together and drawing a circle to the right.
Then take your knees to your chest as much as possible and repeat to the left.
Causes of abdominal gas
There are many factors that cause excess gas, some of which are habits that can change.
Talk very quickly or while eating food. This causes more air to be swallowed and gas is generated.
Do not chew food thoroughly.
Drink soft drinks or sweet drinks.
Have food intolerance.
You are on medication or are taking antibiotics.
Gas may accumulate by eating foods that are difficult to digest, such as legumes, high-fat dairy products, foods rich in fiber, and some vegetables.
Irritable bowel syndrome, constipation, indigestion and hypertension.
How to prevent gas accumulation
It is important to take some simple steps to prevent gas from accumulating during the meal.
Eat slowly and chew food thoroughly. Doing so does not ferment food in the stomach, slows digestion, and releases more gas.
Do not chew gum or smoke because it can increase gas production in the intestine.
Artificial sweeteners interfere with digestion and should be discontinued.
Make a habit of drinking herbal tea after lunch or dinner. Chamomile, lemon verbena, mint and anise are the most recommended.
If you have gas or other symptoms such as stomach or rectal pain, heartburn, nausea or vomiting, see a healthcare professional.
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