3 Core Exercises That Help Improve Bowel Movements and Relieve Constipation

While certain foods are known to aid digestion, exercise can also play a crucial role in promoting bowel movements. Physical activity enhances gastrointestinal health by increasing blood flow, stimulating digestive enzymes, and activating the nervous and muscular systems.

Specifically, core muscle exercises can be particularly effective in alleviating constipation.

Core muscle exercises, such as crunches, sit-ups, and planks, target the diaphragm, pelvic floor muscles, and transverse abdominal muscles. By increasing abdominal pressure, these exercises may activate the gastrointestinal tract, helping to move stool through the colon.

1. Crunches:

Steps:

1. Starting Position: Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head, elbows out to the sides.
2. Engage Core: Tighten your core muscles by pulling your belly button towards your spine.
3. Lift Shoulders: Lift your shoulders and upper back off the ground, using your abdominal muscles. Keep your lower back pressed into the mat.
4. Hold and Squeeze: Hold the top position for a second, squeezing your abs.
5. Lower Down: Slowly lower your shoulders back to the starting position without fully relaxing your core.

Tips:

• Keep your chin slightly tucked to avoid straining your neck.
• Focus on using your abs to lift your shoulders rather than pulling on your neck.

2. Sit-Ups:

Steps:

1. Starting Position: Lie on your back with your knees bent and your feet flat on the floor. Cross your arms over your chest or place your hands behind your head.
2. Engage Core: Tighten your core muscles by pulling your belly button towards your spine.
3. Lift Upper Body: Use your abdominal muscles to lift your upper body towards your knees, bringing your chest closer to your thighs.
4. Reach Top Position: Sit up all the way so that your upper body is vertical.
5. Lower Down: Slowly lower your upper body back to the starting position, keeping your core engaged.

Tips:

• Avoid using momentum to lift your body; rely on your abdominal muscles.
• Keep your feet on the ground and your knees steady throughout the movement.

3. Planks:

Steps:

1. Starting Position: Begin in a push-up position with your arms straight and your hands placed directly under your shoulders. Your body should form a straight line from your head to your heels.
2. Engage Core: Tighten your core muscles by pulling your belly button towards your spine. Keep your glutes and legs engaged.
3. Hold Position: Hold this position for the desired amount of time, keeping your body straight and avoiding sagging or arching your back.
4. Breathing: Breathe steadily and deeply while maintaining the position.

Tips:

• Keep your head in a neutral position by looking at a spot on the floor a few inches in front of your hands.
• Start with shorter holds and gradually increase the duration as your core strength improves.

Important to Note:

A 2013 clinical trial published in Colorectal Disease examined the effects of physiotherapy on children with chronic constipation. Participants who engaged in isometric abdominal muscle training, diaphragmatic breathing exercises, and abdominal massage experienced more frequent bowel movements compared to those who only received laxative medication.

Expert Recommendations:

While some studies show mixed results regarding the effectiveness of core exercises on constipation relief, many health experts advocate for these exercises to boost gut motility. Gastroenterologist Dr. Niket Sonpal highlights that contracting core muscles during exercise helps push stool forward. Experts suggest doing eight to ten sets of crunches or sit-ups a few days a week, preferably on an empty stomach or an hour or two after eating. Planks are also recommended for stimulating digestion.

Conclusion:

Incorporating core exercises into your routine, along with proper hydration and a fiber-rich diet, can help maintain regular bowel movements. If you’re struggling with constipation, consider adding these exercises to your fitness regimen.

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