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Exercise does more than just strengthening your body. Doing the right exercises can
help you move your bowels and reduce constipation problems fast.
Research studies have shown a strong correlation between vigorous, regular exercise
and regular bowel movements. People who exercise regularly seldom have constipation
issues because the colon responds to activity. Inactivity or lack of exercise will
lead to weak colon muscle tone, which in turn cause constipation, regardless what
Exercises for Constipation Relief
1. Jump Rope
Jumping rope for 20-30 minutes everyday helps to increase blood flow to your entire
body, including the intestines. However, the up-and-down skipping movements can be
hard on the knees for overweight people. To reduce the impact on your knees, try
jumping without the rope, slightly off a carpeted floor or exercise mat.
Jumping on a rebounder is also an effective exercise to cure constipation. The rebounder
is one of the best exercise tools for stimulating and activating the lymphatic system,
and strengthening all the internal organs. The colon walls are especially stretched,
which will help you to relieve constipation.
2. Brisk Walking
Brisk walking is the best exercise to ease constipation problems. This simple exercise
helps to move the intestinal tract. Take long and strong strides, shoulders back
and arms swinging. For maximum results, brisk walk for 30-40 minutes.
Squatting aligns more of the intestinal tract downward, but only "three-quarter squats"
are effective in moving your bowels. To perform a three-quarter squat, bend down
half as far as you would bend to sit in a chair.
Abdominal Exercises for Constipation
These stomach exercises develop good muscle tone in the abdominal wall and diaphragm,
which will promote regular bowel movements and reduce constipation.
1. Pelvic Tilts
Lie on you back with folded knees. Make sure to feel a gap between the curve of the
lower spine and the floor. As you contract your abs, try to fill up this gap as much
If you're pregnant and find it hard to lie down, you can also press your back against
the wall to do the pelvic tilt on slightly bent knees.
2. Leg Slides
Lie on the back with both knees bend, hip-width apart.
Keep your back flat by pulling in stomach muscles. You may want to place your hands
on the lower abdomen to check.
Inhale and slide your right leg outwards. Make sure your heel is flat.
Exhale (heels still flat on the floor, and knees slightly bent) and slide back slowly
to neutral position. You should feel a contraction in your lower abdominal muscles.
Repeat with your left leg.
3. Abdominal Curls
Lie on your back with both knees bend, relax. Warm up by rolling your neck side to
Use one palm to cradle the base of your head, and point your chin towards floor.
Put the other hand on your lower abdomen to make sure stomach doesn't bulge out too
Gently push shoulder blades towards the floor
Inhale, exhale and crunch lightly. Hold for 5 seconds, and release.
Do these exercises on a regular basis, and you should be able to reduce constipation
and improve your bowel movements.
Can't get motivated to work out every day, or find yourself making excuses not to
exercise all the time? We share some motivating ways to help you stick to your exercise
routine and get you back on track quickly.