Exercises That Decrease Belly Bloat

1 Walk or Jog

After all the cooking and eating is over, grab Aunt Annie and walk around the block. In just 10 to 20 minutes, you'll both get your insides moving and feel better than everyone else who opted for sitting around groaning about being stuffed. The first few steps are always the hardest, but Chadwell insists that the burst of Winter air will get your feet moving and your body feeling a lot better.

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2 Do Some High Knees

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High knees work your calves, quads, hamstrings, shins, and your abdominal muscles. When more than one muscle is being worked at the same time, you burn more calories and, with this list of muscles worked, you'll also be jarring your belly away from any painful bloating. Take it slow at first and gradually build up your cadence. Once you're in the zone, you may just be in the mood for a full workout!

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3 Go For a Ride

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We guarantee you'll be one of the few taking advantage of the bike paths after a big holiday meal. Can't get out on the trail because of the snow? Chadwell suggests that you get to the gym and do some moderate pedaling on a stationary bike.

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4 Try the Russian Twist

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Any form of twisting will really help get your insides moving, so Russian twists are another excellent antibloating exercise. Lie on the floor facing toward the ceiling. Bend your knees with your feet hip-width apart and plant your feet on the floor below your knees. Raise your upper body to create an imaginary V with your thighs. Your arms will be in front of your torso with your hands clasped one over the other. Begin by twisting your torso to the right side until your arms are parallel to the floor. Next, move back to the starting position and then twist to the left side. Chadwell advises that this should be done in a fluid motion.

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5 Skip Rope

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Channel your inner child by skipping some rope after that big meal. It may not feel too great on the first few jumps, but your body will bounce back to reality in no time — literally! The motion, core contractions, and intensity will shake off any amount of tummy bloat. Be careful: the key here is to get moving, not force yourself to get hurt or get sick.

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6 Challenge Yourself With Bicycle Crunches

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All this core work might make you think we're just trying to get you to do an ab workout, but the truth is that you'd be hard-pressed to find anything that will work as effectively as the bicycle crunch to relieve bloating. Chadwell says this exercise is excellent because you are crunching your abs and obliques and really getting a great squeeze in your core. Aim to complete 20 reps.

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7 Stretch and Twist

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Sometimes people get so bogged down with following advice that they forget to really listen to their bodies. That's why we've left this section open to your own interpretation. Your body will thank you if you do some light stretching and put an emphasis on twisting motions. As Chadwell told us, this puts pressure on the abdominal muscles and makes your body work through the bloating. Ultimately, just try to move your body and work that midsection and you'll be glad you did!

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8 Try a Wind-Relieving Pose

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Before you really get into this yoga standard, we're going to suggest you make sure you're in a room by yourself. You'll thank us when your body settles into the pose and subsequently relieves some of that built-up gassy pressure in your tummy. Slowly tuck your knees up against your chest and hug them as shown. Hold this pose for as long as you can comfortably, but no need to do so longer than 30 seconds at a time.

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9 Try Some Sit-Ups

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Working your core may seem like the opposite of what you need when you're feeling bloated, but Chadwell and science disagree: "A strong core can easily contract and push unwanted air out of your system." Lie on your back with hands placed behind your head. While keeping your knees slightly bent, lift your upper body off the floor by contracting your abs, not by using your hands to lift your head. Sit up until your elbows touch your thighs and repeat. Grab a helpful family member to hold your feet if you feel at all unsure of this move.

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10 Take a Break in Downward Dog

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If you know anything about your body, you probably know that yoga is a great way to make it feel better and more centered. That's why Downward-Facing Dog is on this list. Not only will it engage your core, but it'll provide just the right stretch and push from gravity to make you feel less bloated in no time. Make sure not to hyperextend your knees and to do your best to make the upside-down V shape as shown. Hold for a few seconds or until you're not comfortable if you're a newbie.

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11 Do Some V-Sits

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Are crunches not your thing? Move even more of your body around with the V-sit. The additional contraction of lifting your upper body off the ground at the same time as bringing your legs closer to your body will push on the bloated area, forcing the muscles to do their work in the process of getting rid of that pain. Chadwell told us that you should "try to do them slowly, keeping tension in your abs as long as possible, and complete 15 to 20 reps."

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12 Hit the Stairs

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You may hate us for suggesting it at first, but the stairs are a great way to bounce your body back into place and rid the pains of bloating. According to Chadwell, "A stair climber or stepmill is also an effective means of cardio. If you happen to be in a two-story house, chase the kids up and down the stairs a few times. Either way, you are getting your body moving and moving toward relief from bloating."

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13 Go Superman

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Lie prone on a mat (face down). Keeping your arms and legs straight, raise them about five inches off the ground. Hold for a two-count and slowly touch back down to the mat. Repeat for 10 to 12 reps. You'll get a nice abdominal stretch and strengthening your lower back and hitting those glutes.

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14 Bridge It Out

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Lie on the floor facing toward the ceiling. Bend your knees with your feet hip-width apart and plant your feet on the floor below your knees. Your hands should be on the floor with your palms down next to your hips. Brace your abdominal muscles and tighten your glutes as you push your hips up toward the ceiling. Chadwell's best advice? "Hold for a two-count on each rep and slowly lower your pelvis back toward the floor." Because this movement makes you move your torso upward, it makes the muscles in your belly contract, which will help alleviate the pain and bloating.

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15 Go For a Swim

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Sure, it's Winter, but that doesn't mean you can't get your fill of fun in the water just because it's cold out! "Swimming is easy on your joints, and you're moving your entire body. But don't jump in the pool right after eating — wait until after you've helped clean up the kitchen before heading to your gym pool for a swim," says Chadwell.

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