5 Effective Exercises To Eliminate Gas

Are you looking for exercises to eliminate gas and thus not feel that discomfort in the abdominal area? In that case, keep reading everything that we are going to tell you about on this topic below.

Gas forms in the digestive tract when you swallow air and when bacteria enter undigested food. The body expels gases to prevent accumulation, sometimes the gas is trapped and causes pain.

They also tend to cause inflammation in the abdomen and cramps, something that is really very, very painful and annoying. However, it is possible to alleviate this discomfort with very simple practices.

In addition, there are a series of exercises that you can perform to relieve symptoms and reduce inflammation of the abdominal area in a short time. Let’s see them below.

1. Cycling

Riding a bicycle on the street or cycling – static – at home is very helpful, because it stimulates the gastrointestinal tract and allows gases to be expelled more easily. This is because of the type of movement the body makes while on the machine.

2. Walk

Lack of movement, slouching, and even the act of curling up can be counterproductive when it comes to wanting to eliminate gas. Therefore, one of the best exercises to eliminate gas is walking.

Walking is an aerobic exercise that promotes intestinal mobility and helps break down gas bubbles in walking. Especially at a brisk pace, breathing through your nose and keeping your back straight and shoulders back.

3. Abs

They help eliminate gas by contracting and releasing the stomach muscles. They help move gas efficiently through your digestive system.

The best way is to lie on your back on a mat, bend your knees at a 45-degree angle, and place your hands behind your head.

As you inhale, lift your head, neck, and shoulders, contracting your abdominal muscles.

Just allow your abdominal muscles to do the work for you, don’t force or stiffen your neck. Lower your head as you exhale. Repeat 12-15 times.

4. Yoga poses

Many yoga poses or asanas can help eliminate excess gas in the belly.

Wind Release Pose or Pavanmuktasana

Lie on your back and bring your right knee to your chest. Interlock your fingers at the top of your knee to keep it pressed. Raise your head and try to touch the knee with your nose.

Try to hold your breath and stay for 10-20 seconds, then relax, straighten your leg, and do the procedure on the other leg.

Cobra pose

Lie face down on a mat, spread your legs with the balls of your feet on the mat, hands on the floor under your shoulders.

Press your feet, hips and pubes against the mat, extend your arms until you move your chest away from the mat as high as you can without separating your lower body from it.

Contract your glutes, keeping your tailbone pressed and your shoulder blades pulled back. Hold for 15 to 30 seconds with smooth, regular breathing and then return to the floor.

Repeat up to 5 times, until the stomach pressure relaxes.

5. Sit on the floor with your knees drawn towards your chest

Another of the best exercises to eliminate gas is simply to sit on the floor (or a flat surface) with your knees drawn towards your chest – as long as this does not cause pain – and begin to rock back and forth gently.

You can complement this exercise by hugging your knees and then drawing circles, bringing the two legs together out on the right side and then bringing them closer to the chest, and then bringing them to the left.

Causes of abdominal gas

There are many factors that can cause the problem of excessive gas, among them are some habits that can be modified.

• Eating too fast or talking while eating. This action causes us to swallow a greater amount of air and consequently causes gases.
• Consume foods that are difficult to digest that favor the accumulation of gases such as: legumes, whole dairy products, very rich in fiber, some vegetables.
• Not chewing food properly.
• Consume carbonated or very sweet drinks.
• Being intolerant to some foods.
• Consume some medications or antibiotics.
• Suffering from conditions such as: irritable bowel, constipation, dyspepsia, bloating.

How to avoid the accumulation of gases?

It is essential to take some simple measures to avoid the accumulation of gases when eating, such as:

• Eat slowly and chew food well, we will achieve a slower digestion and the food will not ferment in the stomach or generate more gas.
• Avoid chewing gum or smoking as it increases gas production in the intestine.
• Stop ingesting artificial sweeteners, they make digestion difficult.
• Infusions or herbs, getting used to taking them after lunch or dinner greatly promote digestion. The most recommended: chamomile, mint, spearmint, anise.
• If you have gas and other symptoms such as: stomach or rectal pain, heartburn, nausea, vomiting, it is important that you consult a medical professional.

In any case, the International Foundation for Gastric Disorders always recommends visiting the doctor in case of recurrent gases to rule out other associated problems.