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Niche Topics ( Health and Fitness) is dedicated to help you lead a happy and healthy
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By Peter Reyes
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 your age.
1. Jump Rope
Jumping rope for 20-
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-
3. Squats
Squatting aligns more of the intestinal tract downward, but only "three-
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 as possible.
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-
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 side.
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 much.
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.
5 Low-
Feeling constipated while on the Atkins diet? Find out how you can relieve constipation naturally and safely without causing massive damage to your carb counting obsession.
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Learn how to treat constipation once and for all with herbal remedies, including a look at various laxatives available in the market.
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Is pineapple a natural laxative to help difficult bowel movements? Read what else you can do to relieve constipation fast other than prunes, bananas, or olive oil.
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Having digestion problems? Find out what bad habits can ruin your digestive system, and what you can do to improve bad digestion.
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4 Powerful Ways to Get and Stay Motivated to Exercise Regularly
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.