◇Aerobic exercise
Aerobic exercise helps relieve abdominal bloating. This is because when you do aerobic exercise, gases in your body pass through the gastrointestinal tract more easily. Representative examples include walking, jogging, swimming, riding a bicycle, and climbing stairs. Experts recommend about 25 minutes of aerobic exercise, but even exercising for at least 10 minutes can reduce the pain caused by abdominal bloating. If your daily activity level is low, not only abdominal bloating but also constipation may occur. Therefore, it is recommended to do aerobic exercise 3 to 5 times a week for 25 to 30 minutes at a time.
◇Yoga
Yoga, which relaxes the mind and body, is also an exercise that relieves abdominal bloating. In fact, according to a study published in the journal ‘Pain Research & Management’, 25 adolescents with gastrointestinal problems participated in yoga classes for one hour for four weeks, and their symptoms and pain decreased. Symptoms of gastrointestinal problems were alleviated with just 10 minutes of yoga a day. The research team estimated that stress relief from yoga reduced gastrointestinal problems.
◇Hug your knees
The knee-hugging posture is also effective in relieving abdominal bloating. First, lie down on your back on the floor, then inhale and place your hands on your knees. Then, as you exhale, bring your knees up to your chest and embrace them with your arms. In that state, lightly shake your knees from side to side and take 5 to 10 breaths.
◇Plow posture
Another way is to adopt a plow pose that stimulates the lower abdomen. Plow posture has the effect of expelling stomach gas and relieving tense muscles in the shoulders and neck. First, lie down straight, place your legs together, and place your hands on the floor. As you inhale, lift your legs to 90 degrees, and as you exhale, place both legs behind your head so that your toes touch the floor. Just maintain this posture for 2 to 3 minutes. However, incorrect plow posture can put a lot of strain on the neck. If your toes do not touch the floor, do not overdo it and support your lower back with both hands or cross your legs on a chair.
