Feeling bloated?

Eaten too many mince pies and sick of the sight of Quality Street chocolates? We’ve got three moves that can help banish bloating…

One you will be familiar with from our Pilates classes – The Hundreds 

  1. Lie on the floor on your back with your knees bent so that your thighs are perpendicular to the floor and the shins are parallel to the floor.
  1. Take a deep breath and extend your legs so that they are 45 degrees position from the floor.
  1. Raise your hands off the floor and pump your arms up and down. Every five counts inhale and every five counts exhale, try to hold the position for 20 seconds.

This exercise is brilliant for encouraging food flow through the digestive system.

Then try… the Cobra

  1. Lie on your abdomen with your legs spread at hip width and the tops of your feet on the floor.

  2. Rest your forehead on the floor and relax your shoulders; bend your elbows and place your forearms on the floor with your palms turned down and positioned near the sides of your head.

  3. As you inhale, engage your back muscles, press your forearms against the floor, and raise your chest and head.Look straight ahead. Keep your forearms and the front of your pelvis on the floor, being mindful of relaxing your shoulders.

  4. As you exhale, lower your torso and head slowly back to the floor.

This stretch can help food to pass.

Next… the seated twist

  1. Try sitting on a chair with both knees bent.
  2. Gently twist your upper body to the right and bring your right hand to the back of the chair. Hold this position for 30 seconds.
  3. Now twist your body to the other side and hold for another 30 seconds.

Twisting exercises help push excess air out of your intestines.

Or… the reclining hip stretch 

  1. While seated on the floor, bring the soles of your feet together and allow the knees to fall out.
  2. Recline your upper body back onto some pillows or folded blankets and stay in the position for up to 10 minutes.

This exercise opens up your intestines and allows them to function properly.

Finally… the downward facing dog

  1. While standing on your hands and knees, lift your knees off the floor and form your body into an upside down v-shape.
  2. Keep your spine in a neutral position and evenly disperse the weight on your hands.
  3. Stay in the pose for up to one minute.
  4. Rest and repeat twice.

This pose takes the pressure of gravity off your digestive organs so their functioning can be improved.