A bloated tummy is the biggest nemesis behind unfit jeans and separately saggy fat in a luscious dress. No one likes boating; whether you ate a little too much or are just feeling rough, the body immediately starts to show. However, exercising right away can help you get rid of them and get the exact flat belly you need to rock high-waisted jeans, a pencil skirt, or a party dress. So have a look at these 10 weight-loss workouts for a bloated tummy and get started with us to see their exponential benefits.
Taking a long walk, brisk jogging, riding a bike, or skipping a rope are all forms of cardio that can help promote circulation and blood flow to banish bloating. It will also ease out digestion by relieving gas. Thirty minutes of moderate exercise can help your bloated tummy to a great extent. So, no matter what exercises you are following, it's essential to add up a touch of cardio for better and quicker results.
If your stomach feels like a pufferfish right now, this simple exercise can help it shrink by improving the blood flow. Get a yoga mat, sit down on it, and extend your arms and legs at the sides. Now, activate your core, and bend your knees up towards your chest and try to balance them on your tailbone. Next, bring your arms to the front of your chest and touch your palms together. Ensuring that your core is tightened and the back is straight, rotate your upper body to your right and stop when your elbow crosses the knee. Now, twist to the other side. Complete 10 reps with 2-3 sets.
This pose will aid in digestion as it stretches your digestive organs. Lay down on a mat with your face down and bend your elbow in a way that your palm stays next to your chest. Contract your core, pull your upper body back towards the spine. Keep your neck neutral and utilize the lower back. After pulling back to a comfortable height, hold for a few seconds, then lower back down to the original position. Repeat at least 5 times.
Extended triangle pose
This is a great weight-loss workout that stretches your body and helps your body get rid of bloating. First, stand straight with your feet together. Now, step your left foot back about three feet and twist it to make a 90° angle. At the same time, twist your chest towards the left as well. Now extend your arms in such a way that your right arm moves forward towards the foot while the left arm faces upwards towards the ceiling. Focus at a comfortable point for you to gaze at, hold the pose for about fifteen seconds and be conscious of your breath. Repeat with the other side.
This is a classic workout that targets your calves, quads, hamstrings, shins, and abdominal muscles. This burns your calories way more as more than one part of your body is being engaged, making it easier for you to jar away from the bloated belly. First, stand, keeping your feet at the width of your hips. Now, lift your left knee up to your chest, then switch towards the right knee. Keep alternating between the legs at a running pace. You can take it slow at first and move faster as you build up the cadence.
Bicycle crunches are super effective when it comes to relieving a bloated belly. Crunching your abs and obliques and contracting your core is one of the best ways to do that. Lay on the ground, press your lower back into the floor but keep your shoulders and head slightly above it. Place your hands on the side of your neck. Lift one leg off the ground and extend it forward. Now, lift the other leg and extend it towards the chest. Keep moving your head with the movement so that your right elbow meets your left knee. Repeat with the other leg and continue with the knee-elbow movement. Practice three sets with 10 reps each.
Stretch and twist
Light stretching and twisting motions put pressure on your abdominal muscles and allow your body to work its way through the bloating. Sit down on the mat and stretch both your legs forwards. Now, lift one of your legs and cross it over the one around the knee. This way, the soul of your right foot would be placed right beside the left knee. After that, twist your upper body to the left side of the room. Place your hand beside your hip to get some support. Repeat with the other side.
Bridges can be another effective way of reducing bloating. Lie down on the floor, bend your knees, and spread your feet hip-width apart. Next, place your hands beside your hips on the floor and engage your abdominals and glutes. As you do that, pull your hips up towards the ceiling, count till two, then lower it back on the floor. Repeat this exercise 10 times. As this workout contracts your belly, it aids in alleviating the pain and bloating.
This is again a core exercise that challenges your balance and helps with bloating. Sit down on the mat, contract your core slowly and lift your legs up at a 45-degree angle with the torso. Extend your arms forward towards the shin to find a stable posture. Make sure not to round your shoulders forward and not to hold your breath. Hold this V-shaped pose for a couple of seconds before returning to the ground. Repeat this entire movement several more times.
Downward dog is a popular yoga exercise that makes you feel less bloated within no time. Get down on your fours and keep your hands shoulder-width apart and shoulders above the wrists for this exercise. Lift your knees so that your legs are straight and your hips are in the air. Curl your toes in the mat and keep your fingers apart to achieve stability. Hold the position for 2-3 seconds before relaxing. Then repeat.
Bloating can be painful and irritating, irrespective of the reason behind it. However, a few minutes of exercise can help you feel better and mitigate the pain. The exercises for the bloated tummy, as mentioned above, will prove their efficacy within no time.
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