When yourbowels are backed up, anab workoutmight do wonders to get things flowing.
Indeed, exercise, in general, increases colonic motility (which accelerates transit throughthe gut) and stimulates your abdominal muscles to help stool move into the rectum,Nikhil A. Kumta, MD, a gastroenterologist and associate professor at the Icahn School of Medicine at Mount Sinai, tells LIVESTRONG.com.
Butcore-based exercisescan be especially helpful tocombat constipation. Here's why: Since your abs are activated during bowel movements (and when you pass gas), engaging these muscles through core training can assist in stool passage, especially when used in combination with afiber-rich dietand adequate water intake, Dr. Kumta says.
So the next time your bathroom habits are at a halt, try these three ab-focused workouts that'll simultaneously strengthen yoursix-pack musclesand help you produceregular poops.
Warning
If you experience symptoms including weight loss, bloody stools,iron deficiency anemiaor worsenedGI symptomsat night, or you have a family history of colon cancer or inflammatory bowel disease, your constipation might be the sign of a more serious health issue that requires an evaluation by a medical professional, Dr. Kumta says.
1. 10-Minute Pilates Core Workout With Amy Jordan
There's no better way to set your abs ablaze than thisPilates-basedplank series. You'll hold 10 deep core-activating plank variations for about a minute each, usingdeep breathingto lengthen the spine and intensify the contraction of your abdominal muscles on your exhale.
Incorporating breathing techniques can also relieve constipation since it helps relax the anal sphincter, Dr. Kumta says.
2. 10-Minute At-Home Core Workout With Luke Milton
Ab exercises that involve sustained twisting of the core muscles are particularly effective for promoting poop, Dr. Kumta says. And this 10-minute core circuit, which consists of tummy twisting moves like bicycle kicks, will stimulate your stool's movement down your digestive tract.
And if you really want to get things moving, go for ashort strollafter this ab workout. Walking for 30 minutes a day has been shown to improve constipation andabdominal bloatingsymptoms, Dr. Kumta says.
3. 10-Minute Core Workout With Ingrid Clay
All you need is amatfor this quick workout that cycles through 10 ab-focused exercises in 10 minutes.Isometric holdsheat up your core between ab-wringing exercises, like sit-up twists, split leg V-ups and Russian twists, that simultaneously burn outyour obliquesand speed up stool passage through your gut.
For an even bigger bowel movement boost, you can stack this core routine with a低身锻炼. Moves likesquats, donkey kickbacks andglute bridgesstrengthen thepelvic floor. And improving coordination of the pelvic floor muscles assists with evacuation of stool, Dr. Kumta says.