Beat the Bloat


Exercises to get rid of that ‘I can never fasten my jeans again’ feeling.

There is nothing worse than that uncomfortably overstretched feeling that we get when we are bloated. It can be caused by diet and overeating, by ongoing digestive problems, and, for some women, by the time around or during their period. Whatever is causing your bloating, it’s uncomfortable, frustrating, and can leave you feeling miserable. If you’re suffering from persistent bloating that causes regular issues, it’s important that you see a doctor and get checked out. However, if you’re looking for a way to beat that occasional ‘too full’ feeling, exercise can help.

I have brought together some of the best exercises to beat the bloat, below.

Knees to Chest Stretch

This classic stretch is affectionately known as ‘wind-relieving pose’, because, you guessed it, it can help to release trapped wind. Lie on your back and pull your knees up to your chest, holding them around your shins or kneecaps. Hold in place, swing from side to side, or just do what feels good. This stretch will help to loosen up the muscles around the back and abdomen which can become tight when we feel bloated.


Legs Up The Wall

This is exactly what it sounds like. Position your exercise mat up against a clear section of wall and lift your legs so that they are flat against the wall with your toes pointing towards your head. This useful stretch will help blood flow to your digestive organs, so it’s great if you have overeaten or eaten something that doesn’t agree with you. If you find this pose difficult, because your hamstrings are tight, scoot your bum slightly away from the wall or place a pillow under your lower back.


Childs Pose

This classic yoga pose is perfect for stretching everything out. Helping to debloat you fast. Kneel on a yoga or exercise mat with your knees wide and big toes touching. Now stretch your upper body forward, reaching your fingers out long. You should feel this through your back, abs, and thighs. It’s one of those overall stretches that can make everything feel better.



If you’re feeling a little more adventurous with your debloating exercises, you can try a bridge. Simply lie on your back with your knees bent and feet flat on the floor. Stretch your arms out along the length of your body with your palms flat. Now push up to create an arch from your shoulders to your knees. Hold for a few seconds and repeat as many times as feels comfortable for fast bloating relief. If this movement feels too intense, place a pillow or block under your lower back.

I hope you have wonderful weekend plans and that you don’t get caught up in the chaos of Black Friday deals! If you’re looking for support with your overall health and fitness, or you just want to get a jump on those NYE resolutions, drop us a line at FitFusion PT. Our friendly team would love to help you smash your fitness goals. Until next week, stay amazing.