fast walking
stimulate bowel movements, reduce constipation, and effectively support digestion.
How to do it: - Walk briskly for 20-30 minutes a day, can go 30-60 minutes after meals.
- Combine hand movements naturally to increase blood circulation.
Gentle cycling
Improve blood circulation in the abdominal area, stimulate the digestive system.
How to do it - Cycling outdoors or using a bicycle on the spot for 15-30 minutes.
- Maintain a moderate speed, do not overdo it.
Knee to chest Stretch
stimulate bowel movements, reduce bloating, help the digestive system work smoothly.
How to do it - Lie on your back with your knees bent on your chest, hug tightly with your hands.
- Hold the pose for 20-30 seconds, then relax.
- Do 5-10 reps.
leg Raises
Strengthen the abdominal muscles, aid digestion and reduce constipation.
How to do it: - Lie on your back with your legs stretched out.
- Raise both legs about 30-45 degrees, hold for 5 seconds and then lower.
- Do 10-15 reps.
Waist rotation (Standing Torso Twists)
stimulate digestive organs, improve blood circulation to the abdomen.
How to do it: - Stand up straight with your legs shoulder-width apart.
- Place your hands on your hips or cross, rotate your waist to the right, then left.
- Do 15-20 reps.
Gentle abdominal massage
Helps the digestive system function better, reducing bloating and constipation.
How to do it: - Lie on your back or sit comfortably, rub your abdomen in a circle clockwise.
- Do 5-10 minutes a day, especially after meals.
Note: Do light exercises, avoid overexertion.
Combine a healthy diet with lots of green vegetables and water.
Avoid exercising immediately after eating well, you should wait at least 30 minutes.
