Anti-bloating, flat stomach ... 5 great tips to improve digestion
Certain physical practices associated with breathing exercises can help the proper functioning of the intestinal transit and are a real boost to feeling better on a daily basis. Find the best tips and solutions from our health coach!
Bloating, extreme tiredness after lunch, feeling heavier, even stomach cramps after eating a (very) slightly fatty... Intestinal transit can wonderfully change your life and, as an added bonus, allows you to have a dish belly! For this, soft methods, natural solutions, especially physical activity, can be greatly beneficial. Fitness trainer Magali Clerc suggests everything we can do, at our own pace, to improve our daily digestion, get quick results, and feel the long-term benefits.
Flat stomach exercise: abdominal breathing is an effective technique!
Why do you work? All exercises that involve abdominal breathing will have a direct effect on digestion and allow you to get visible results on your stomach. This technique, which has the advantage of being accessible to all, consists in learning to "breathe with the belly", which will engage the abdomen (by creating a movement of contraction and relaxation during inhalation and exhalation), instantly enhancing the digestive process.
How do you practice abdominal breathing to maintain a flat stomach and improve digestion?
In a standing position, raise yourself by moving the tailbone toward the heel and the top of the skull toward the ceiling.
Put your hands on the bottom of your stomach.
Exhale and gradually strive to lift and retract the abdomen like a deflated balloon.
Then, inhale and let the abdomen relax on its own, and the balloon will slowly inflate.
Do about ten breathing cycles in this way.
Active Walking to Activate Crossing and Get a Flat Stomach
Why do you work? Active walking is the ally of good digestion, which is simple, effective and practical at any time. The simple fact of standing up, standing straight, makes it possible to leave more space in the abdominal area and thus work on the digestive system. In addition to the fact that the organs are less compressed, the diaphragm, the abdominal girdle and even the perineum are active during walking: so these muscles that surround the abdominal ball will give the effect of a light “massage” to the organs. As a bonus, walking stimulates blood circulation throughout the body.
Walking after a meal instead of sitting still helps stimulate the parasympathetic nervous system, a system that operates independently of our will. With regard to digestion, this device works on the digestive muscles, relaxes the sphincter and stimulates the secretions of the digestive system and insulin. As you understand, a stimulated parasympathetic nervous system in tune with more efficient and easier digestion!
How to start brisk walking and enjoy its benefits in transit?
Whether you're in the city or in the middle of nature, young or old, active walking is for everyone. To be effective, and to take full advantage of its benefits, it is necessary to walk at a brisk pace, for about twenty minutes.
The correct position to adopt it?
Stand straight (try to keep your head as far away from your pelvis as possible).
Make space between each vertebra, looking in front of you, arms outstretched and in alternating back and forth motions.
With a fairly large stride and above all, roll the foot by placing the heel in the ground and pushing back with the forefoot to engage the step of the other leg.
And above all, breathe while letting your stomach and rib cage move!
Heart cohesion to quickly reduce stress and improve digestion
Why do you work? Stress can lead to parasympathetic nervous system dysfunction, and thus can have an effect on digestion. For this reason, it would be very beneficial to engage in an activity that regulates stress on a daily basis. Mindfulness meditation, psoriasis, or coherence of the heart are very effective in reducing the release of cortisol, the stress hormone. The advantage of cardiac coherence is that it can be practiced at any time, discreetly, and results can be seen quickly on heart rate and thus on stress reduction. To prevent your thoughts from interfering with your intestinal transit, so you can adopt this affordable breathing technique!
How to test the cohesion of the heart to get rid of stress?
Sits well in a chair (in the office, at home or on transportation), feet flat on the floor and back straight.
Inhale for 5 seconds, exhale for 5 seconds, and do this for 5 minutes.
You can close your eyes to create a vacuum around you.
To feel long-term benefits, it is recommended to practice three times a day, preferably before meals, to condition the body and facilitate digestion.
Yoga: Twisted poses to massage the digestive system
Why do you work? On many levels, practicing yoga regularly is beneficial to our body and mind. Thanks to working on the breath along with being aware of proper postures, yoga can work on the tough digestion process. Some yoga poses can actually improve intestinal transit. Torsion positions are especially indicated. They will compress and then release the organs including the excretory organs (intestines, liver, kidneys...) which will be stimulated and awakened to ensure good digestion!
How do you achieve a crooked position?
In a seated position on the floor, with your back well stretched (feel free to sit on a small pillow for back comfort), your right leg is straight, and your left leg is bent and crossed over your right leg.
Grow taller and rotate to the left, starting with rotating your stomach (like squeezing a wet cloth), then your chest, then your shoulders, and finally your head.
Breathe in this position as the length increases, 1 to 5 full, deep breaths.
Then, gradually go back and change sides this time to make a shift to the right.
High pressure gym: a breathing technique that helps maintain a flat stomach
Why do you work? Also called a "vacuum stomach" or a "low pressure abdominal muscle" exercise, abdominal hypotensive gymnastics is a specific breathing technique. This rehabilitation method is used in particular to help women recover after childbirth, and to facilitate the placement of organs while finding muscle tone. This technique is also widely practiced by free people to increase their ability to
breathe. With the aim of improving digestion, it is interesting to do this type of exercise right before a meal to prepare the body for better assimilation of food, such as warming up the organs before making an effort... But this breathing technique should not be practiced immediately after eating: it can alter the digestion process and have the opposite effect. !
How do you get a flat stomach and better digestion thanks to the gym stress reliever?
Lie on your back with your legs bent and your feet on the floor.
At first, make sure your back is well stretched, keeping your pelvis away from your head.
Bring the chin toward the sternum and tighten the lower back.
Put your hands on your thighs.
Exhale by activating the perineum (as if you were holding urine), then pull the abdomen up like a zip and try to empty the air into the lungs and "empty the abdomen."
Once the lungs have emptied, hold your breath, and in the event of this apnea, try to enter more of the abdomen.
You can add a small push of the hands on the thighs to feel the belly suck towards the ribs. There is aspiration in the diaphragm.
At first, you can hold this apnea for about ten seconds, and then, during training, you will last longer.
Go gradually: the first few times you can wait 5 minutes, then gradually increase the duration (20 minutes maximum), gradually reduce the pauses in breathing.
Useful information: This exercise is not to be used when pregnant, in case of abdominal pain, stomach ulcer, recent abdominal surgery, or in the event of cardiovascular disease.
Puffiness, slow transit: self-growth, to open
Why do you work? Sitting for long periods is the enemy of digestion, simply because it hinders it! If you work behind a desk, regularly reactivate the abdominal girdle muscles during the day, but also those inside your digestive system to help cross over... So remember to get up at least every hour to “unlock” your vital functions, and try this simple exercise for self-enlargement as soon as possible It can free your diaphragm and back and open up the space in your belly.
How do we achieve self-maximization to avoid bloating?
Sit in the front of the chair with your feet on the floor.
Take a deep breath and raise your arms to the ceiling and then back slightly.
As you exhale, place your hands behind your buttocks, fingers resting on a chair.
Inhale again and push yourself back with your fingers resting on the chair and try to raise the sternum and open your shoulders and watch this space you make in your belly.
Feel the stretch in your waist, back and stomach.
Repeat the exercise ten times.
Exercising to improve digestion and lose belly?
Physical activity with intense effort, such as running for example, will allow to restart the gas exchanges in our body. The movements of the diaphragm that occur during exertions improve blood circulation and thus improve the oxygenation of our digestive system: we gain better bowel transit and decongestion of our organs by providing them with the necessary oxygen. But be careful, exercising on a full stomach is not particularly recommended! To exercise, we will wait for the digestion to pass (i.e. 2 to 3 hours after a meal, depending on the person). But nevertheless a "digestive walk" is highly recommended when leaving the table!
Good advice: to get results both in terms of digestive comfort and outward appearance, it is no secret that these gentle methods must be combined with a healthy lifestyle and a balanced and varied diet!
Two major muscles for good crossover
The transverse abdomen is a muscle that has many functions (protecting the viscera, expelling stool, etc.), especially at the level of breathing: it works in synergy with the diaphragm, and it is it that puts into action during expiration. On the other hand, the diaphragm acts like a piston: dome-shaped below the rib cage, it contracts during inspiration on the way down. If the breathing is already abdominal, then
there is a massaging action on the abdominal organs that takes place and thus on the organs of the digestive system. This massage effect will stimulate digestion, especially if she is lazy! Hence the interest in adopting abdominal breathing, and practicing targeted daily exercises that would massage this area...