5 Exercises for Bloating, According to a Celebrity Trainer

Although you may think exercise is for tone and endurance, there are many other reasons to exercise. One of these reasons is to reduce bloat. That’s right: These exercises for bloating can help eradicate that uncomfortable pain after eating a big meal or overall improve digestion. In fact, celebrity trainer Lia Bartha has an entire method, B The Method, meant to help women look and feel their very best, whether it’s improving sexual pleasure, reducing risk for injury, or alleviating bloat.

Bartha has worked with actors and supermodels to strengthen, restore and protect their bodies using pilates-based, low impact movements. Whether you’re looking for some go-to remedies when dealing with that uncomfortable fullness after eating or you just want to incorporate more movements into your regular routine that will help improve digestion, read on for five moves Bartha recommends to reduce bloat.

1. Reduce the exercise

“This popular B The Method exercise is wonderful for getting rid of bloat because it mobilizes and stretches the lower abdominal region, creating a massage-like element of the gut. Also, it’s my all-time favorite move!”

2. Twisting side leg series

“Twisting is great for relieving bloat and inflammation. This is something I recommend you include in your workouts as often as possible. Your transverse abdominis muscle rests on a ball, but it is active and engaged as you rotate through the middle of your body. The twisting movements of your arm and leg create mobility in your spine and muscles. It releases anything that may be feeling ‘stuck,’ if you know what I mean.”

3. Rocking diamond

“Laying on your back during this exercise, in a neutral pelvis, creates a deep connection with the lower abdominals and pelvic floor. The rocking motion adds the rotation/twisting element that supports digestion and circulation.”

4. Bridging twisted hip dips

“The same concept applies here when your hips are elevated toward the sky in a bridge position. The neutral pelvis element (this is key, and make sure not to tuck the pelvis, gripping the glutes) along with the rotation and dip of the hip will mobilize your digestive track and increase circulation in the entire body.”

5. Quadruped extension

“The oppositional reach of the arm and leg, starting in a quadruped stance, will create space and length in the spine and core. It forces you connect to a deeper layer by using isolation stability and balance. This ‘length and reach’ aspect can help alleviate inflammation.”