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5 Foolproof Exercises to Debloat After Meals, Expert Says

Alleviate that dreaded post-meal bloat.
FACT CHECKED BY Alexa Mellardo

Have you ever enjoyed a meal, then subsequently felt like an overfilled balloon ready to burst? Do you avoid eating certain foods in public or skip dinners with friends because of uncomfortable (and embarrassing) bloating and abdominal distress? If you answered yes, you're not alone. According to the Cleveland Clinic, anywhere from 10% to 25% of healthy individuals fret about bloating post-meals, with 75% dubbing their symptoms temperate to intense. Fortunately, regardless of what's causing the bloat, you can prevent or relieve these digestive issues without taking a pill or missing out on mealtime. We're here to explore how to get rid of bloating after eating with five exercises that really work, according to an expert. (You can thank us later!)

The most typical culprit behind a bloated belly is extra intestinal gas caused by digestive issues, according to the Cleveland Clinic. However, several factors can cause gas buildup. Some of them are simple and easy to address, like overeating, sipping carbonated drinks, eating too quickly, drinking through a straw, or filling up on too many high-fiber foods. However, bloating and abdominal discomfort are sometimes caused by more serious issues, such as food intolerance or an underlying health condition like irritable bowel syndrome (IBS), according to the National Institute of Diabetes and Digestive and Kidney Diseases.

Research shows that engaging in short-term physical activity after eating can help address gastrointestinal symptoms like bloating. Rachel MacPherson, an ACE-certified personal trainer with Garage Gym Reviews, is here to share exactly how to get rid of bloating after eating. She tells Eat This, Not That!, "If you're bloated, physical activity will help relieve symptoms. Even a 15-minute walk can help decrease bloating and gassiness." MacPherson adds that if bloating is common for you, try keeping your daily step count high. She explains, "Aiming for 10,000 steps a day helps prevent bloating and other gastrointestinal issues, with fewer side effects the more you walk."

In addition to walking, these foolproof exercises—which can be done anytime, anywhere—will help alleviate that dreaded post-meal bloat. Keep reading to discover how to get rid of bloating after eating: a personal trainer's top five exercises that'll help you feel like yourself again.

Wide-Leg Forward Bend

wide leg forward bend exercise

The first exercise you can do to debloat your tummy is the Wide-Leg Forward Bend. To get started, MacPherson instructs you to stand up straight with your feet together. Then, widen your stance by around three feet, making sure your feet remain parallel to each other. Put your hands on your hips, elongate your spine, and take a deep breath in.

On the exhale, bend forward while keeping your spine long. Place your fingers or palms on the floor, and slowly bring them back to align with your feet. Hold this position while taking 10 deep breaths. Then, place your hands back on your hips, and brace your core. Inhale to rise back up to standing, keeping your back straight. Relax your neck during the entirety of the motion, and keep your shoulders away from your ears.

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Twisting Squat Jumps

woman performing twisting squat jumps

Next up is the Twisting Squat Jump. Stand tall and engage your core, keeping your chest and chin up. Hinge your hips back, and bend your knees to lower down into a squat. Then, drive your body up with force while twisting your right side to perform a 180-degree turn in the air. Land softly with your knees bent. Immediately do another twisting jump squat to land back in the starting position, except twist to the left this time. Repeat for a total of 10 reps.

Heel Touches

heel touch crunches exercise, how to get rid of bloating after eating

The third exercise to relieve belly bloat is Heel Touches. MacPherson instructs you to lie down on your back, bend your knees, and keep your feet flat on the ground. Your arms should be placed at your sides with your palms facing your body. Breathe out, and bend as you crunch your core forward and to the right side to touch your right heel. Head back to the center, and repeat the motion on your left side. One rep consists of a single bend to both the right and left. Repeat for a total of 15 to 20 reps.

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High Knees

man performing high knees at home

Another great exercise for debloating is High Knees. Start by jogging in place, and lift your knees as high as possible without arching backward. Keep your core engaged, and try to raise your knees above hip height. Continue for 30 seconds before pausing for another 30 seconds. Repeat this circuit for a total of four to five minutes.

Hip Circles

hands on hips for hip circles exercise

Last but not least are Hip Circles. Stand tall, and position your feet shoulder-width distance apart. Place your hands on your hips. Move your hips and body weight to the right, then arch forward, pushing your hips to the front in a circular movement, then shift to your left side. Head back to the center, moving your hips in a circular motion for 30 seconds. Switch directions for another 30 seconds.

Adam Meyer
Adam is a health writer, certified holistic nutritionist, and 100% plant-based athlete. Read more about Adam