Home Digestive systemConstipation Exercises to improve intestinal transit

Exercises to improve intestinal transit

by Alivia Nyhan
Published: Last Updated on

Sedentary lifestyle and other habits in modern life lead to the optimal functioning of the organism being frustrated, causing signs and discomforts that gradually begin to disturb the normal development of the person, and can even push it towards a chronic or systemic disease if not treats them on time.

One of these malfunctions has to do with intestinal transit, which can have multiple causes to be recognized if we want to overcome it, one of the most important being the lack of adequate physical activity. The advantage we have is that, before resorting to medications, with certain simple exercises we can reduce these irregularities. For this reason, at FastlyHealwe bring you the best exercises to improve intestinal transit .

How to increase intestinal motility with exercises

This exercise is quite simple and without much muscular demand. It is performed by standing up, opening the legs a little more than the width of the hips, with the feet at a 45º angle and the straight torso facing forward. The arms are placed straight horizontally -parallel to the ground-, with the palms facing downwards so that you would look like a five-pointed star.

In this pose, you inhale fully , and as you exhale lower yourself to the left side to touch (or attempt to touch) the left foot with your right hand . Make sure to blow out all the air. Then, inhale and raise the body to the initial position and proceed to repeat the movement, crossing to the opposite direction.

Do about 10 slow reps on each side.


  • The legs must remain straight, it does not matter if you do not reach the feet. This way you will also work sciatica.
  • Remember the importance of opening your legs wider than the hips and feet at a 45º angle. Failure to do this can interfere with movement and leaving your feet parallel to each other can risk discomfort or injury to the knee ligament.
  • The upper arm (which does not touch the foot when going down) tries to bring it vertically when you go down, with the toes pointing towards the sky. The idea is that it does not stay horizontal for a more complete movement.
  • To take care of the head and avoid dizziness or pain, make sure that the movement is bending from the abdomen, without arching the neck forward.
  • As a final detail, you can focus your gaze on the fingertips of the hand that you suspend above. Sideways, without forcing the neck.

Regulate slow intestinal transit with exercises

Do this alternative only if the main version does not cause dizziness or discomfort. Inhale up, then exhale across the same way, but when you get down you stay there breathing slowly and deeply several times. Start with 30 seconds and extend with practice up to 2 minutes. Then go up and proceed to cross to the opposite side with the new exhale, lasting the same time.

Effects of exercises

Two crucial factors in the appearance of intestinal transit problems are:

  • The sedentary lifestyle.
  • Continuously adopting inappropriate postures while sitting.

With this exercise in the reverse position, we allow the pressure to be unloaded and reduced in all the body’s organs , especially the digestive ones (liver, pancreas, stomach and intestines).

Just as we need space to work comfortably and correctly, the organs also deserve to be well positioned and without excess pressure, which accumulates with bad posture and chronic stresses.

The advanced variant that we explain at the end, lends itself to a greater awareness of this effect, as well as a more profound result of the exercise. By breathing deeply in this position, you can feel how the widening of your lungs literally pushes the intestinal organs , giving them an extra massage that will favor the intestinal tract and fight constipation effectively .

Regulate intestinal transit naturally

Lie on your back, bring your legs bent to your chest and hug them as much as possible, breathing slowly and deeply for about 5 minutes.

Details and cautions

  • For maximum effect, be sure to feel the pressure of your arms around your abs.
  • The full pose consists of hugging the legs so close that your hands reach the elbow of the opposite arm. If flexibility issues make it difficult for you to get there, just grab your knees with your hands.

Effects edit

The pressure that the intestinal area receives from the chest from deep breathing, plus the weight of the legs when hugging them, forces this area to adjust, release obstructions and release gas . For this reason, it is very useful in case you feel bloated, although in such cases it may be necessary to apply gentle pressure, and gradually make the hug stronger.

This exercise is in turn an extremely relaxing posture, which can help you improve digestion if you do it after eating or you can even do it before going to sleep and avoid insomnia.

Improve intestinal transit with exercises

Sit on your heels on a cushioned surface, with your legs together. Place your hands on your knees. In this posture, start turning your abdominal area, inhaling when you go forward on the left side and exhaling when you go back on the right side. Do about 25 reps each way and then repeat the other way.


  • The head does not move: it stays in the center. The middle axis of movement is the umbilical point.
  • If sitting on your heels makes you very uncomfortable: place a small or medium cushion between the insteps and the cushioned surface, or between the heels and the buttocks.
  • In cases of extreme discomfort: perform them in a sitting position on the front end of a chair, with your hands on your knees.
  • This exercise can be done sitting cross-legged, only if you can be upright without discomfort in that position. For any curvature of the back, do it in the ways indicated above.

There is a variant for a greater effect , it is about inhaling deeply before starting the turns, then holding the air and starting the turns in one direction. Calculate half your air capacity and when you reach it, begin to rotate in the opposite direction. Then you can exhale. Inhale and repeat the procedure up to 10 times.

Effects edit

This exercise requires some body intelligence, but with practice it can be achieved and be a highly efficient remedy for constipation and intestinal gas . In turn, it will provide flexibility to your back and, if you do the variant indicated at the end, it will oxygenate all blood better and will keep you young and energetic.

Exercises to stimulate the intestines: abdominals

The practice of abdominals is a fundamental resource to improve your health and intestinal transit, which will bring as an additional effect the muscular strengthening of the abdomen and back, as well as a better posture. Do the repetitions of each that you consider correct for you. 20 reps to start are enough.

Among the main sit-ups you can do are:

  • Upper abs : lifting the trunk as much as possible when you exhale and inhale returning to the floor. Place your hands holding your ears or with your arms crossed over your chest.
  • Lower abs : join and stretch both legs and feet completely (up to the big toe), inhale as you raise the legs without bending the knees as far as you can (maximum 90º) and then lower them to the starting position by exhaling. The arms rest at the sides of the body or with the hands under the buttocks.
  • Lower abs – alternate legs : It is the same movement, only you move one leg at a time. It has an additional effect on the fit of the hips.
  • Lower abs – hugging the legs : stretch your legs at a 30º incline with respect to the floor while you inhale and open your arms in a cross. Exhale bringing your knees to your chest and hugging them. Then inhale and return to the starting position (the legs do not lower to the floor until you finish all the repetitions).

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Exercises to improve intestinal transit , we recommend that you enter our Digestive System category .

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