One of the most common and frustrating symptoms of IBS is a bloated stomach. You can eat well and still look bloated. When you are feeling bloated I totally get the last thing you want to do is exercise. However, exercise has been proven to be the best for reducing bloating quickly and kick starting your body into working. So how best to beat the bloat? Well…
Here are my Top 5 exercises to Beat the Bloat:
The symptoms of IBS are proven to flair when you are stressed. Yoga is great for people who suffer from IBS as not only does it help to reduce with bloating but it also helps calm the mind, which will in turn help with your symptoms.
When you exercise, it helps gas pass through your digestive system. Cardio will help with symptoms like this – it only needs to be done for a minimum of 15 minutes before you will notice the difference. Any form will work, so whether you enjoy swimming, running or cycling etc. pick the sport that works best for you. Try to do this 3-4 times a week or when you are having a bad bout of IBS systems. There are some great health and fitness apps out there that can get you moving at home.
3. HIIT training
This is a personal favourite of mine and something I try to do a couple of times a week. In case you aren’t familiar with HIIT training – it is a form of interval training, an exercise strategy alternating short periods of intense exercise with short recovery periods. HIIT is a form of cardiovascular exercise and you don’t have to be super fit to do it. It is also reported to be the best form of exercise for IBS suffers and to help beat the bloat.
4. Abdominal exercise
Targeting the particular area that is problematic can help reduce bloating, both in the way you feel in strengthening your abdominal core, which in turn helps with IBS symptoms. You don’t just have to do this at the gym. There are a number of videos on You Tube that you can do at home. I’m a big fan of Kayla Itsine’s programme – not only are her workouts great, her ethos of women supporting women is something I believe in and really love.
5. Weight training
Weight training is the quickest and most effective way to tone up and also see noticeable differences in your appearance. I know many women are worried about bulking up, but this is just a myth – working with weights really won’t have that effect. Yes you’ll develop muscle definition, but it’ts also a sure-fire way to quickly shed weight and look and feel fantastic.
So there we have it, my top 5 exercises to beat the bloat. Have you tried any?
Do you find exercise relieves your IBS symptoms?