Feeling bloated? 5 post-meal exercises anyone can do at home

This is AI generated summarization, which may have errors. For context, always refer to the full article.

Bye-bye to bloat! These step-by-step exercises recommended by a calisthenics coach will help you feel lighter after a heavy meal.

MANILA, Philippines – We’ve all been there — finishing a meal and feeling that uncomfortable bloated sensation settling in. You can’t stand up from your seat, and if you do, you start to waddle. The urge to unbutton your jeans kicks in, and you’re feeling quite horrible about the meal you just enjoyed.

While it’s tempting to just plop onto the couch, relax, and maybe even nap the bloat away, there are simple and healthier ways to manage bloat that don’t require high-intensity workouts.

Fitness trainer, calisthenics coach, and nutrition coach Justin Almazora from The Cali Movement shares with Rappler practical tips and beginner-friendly movements anyone can do at home to feel lighter after eating.

Cobra stretch

To prevent bloating from the start, he recommends practicing mindful eating habits. Start by managing portions! Eat until satisfied, but not to the point of being overly full. Take your time by chewing slowly and well, since breaking down food well is always good for managing bloat, he said.

Almazora also advises minimizing salty foods, since too much salt can cause water retention in the body.

Child’s pose

If you prefer stretches, Almazora suggests light core compressions and movements like the child’s pose, cobra stretch, or bringing your knees to your chest while lying down.

These stretches can relieve abdominal tension and help ease any tightness or bloating in your digestive area.

Lying down knee tucks

Short walk

“Go for a short 10-15 minute walk after a meal. This is highly underrated but very effective,” he said.

Seated knee tucks

Do these exercises as often as you feel you need to! Be gentle with yourself; there’s no need to strain yourself doing these movements.

Got any more tips to share? – Rappler.com