Check out these exercises to relieve constipation

Using a foam roller on the lower abdomen can help relieve bloating and stimulate digestion. Rolling gently over the stomach area promotes circulation and helps the intestines move waste more efficiently.

This yoga pose increases circulation and lightly compresses the abdominal region, which can aid digestion. Holding the pose for 30-60 seconds while taking deep breaths can help relieve constipation.

Higher-intensity activities like jogging or running increase blood flow and stimulate gut motility, helping to relieve constipation. The rhythmic movement of running also encourages peristalsis, which can speed up the digestive process.

This gentle movement strengthens the core and stimulates digestion. Lying on your back with your knees bent, tilt your pelvis upward and then release. This helps engage the lower abdominal muscles and promote bowel movements.

This yoga pose stretches the lower back and gently compresses the abdominal organs, which can help relieve gas and stimulate digestion. Holding the pose for 30 seconds while breathing deeply can promote relaxation and bowel movements.

Bending side to side while standing stretches the oblique muscles and helps massage the digestive organs. This can relieve bloating and encourage bowel motility. Holding each side bend for a few seconds and repeating multiple times can be beneficial.

This gentle martial art involves slow, controlled movements that can improve digestion and reduce stress. Tai Chi promotes circulation and relaxation, both of which help relieve constipation.

Walking is a gentle yet effective way to stimulate the digestive system. Movement helps engage the muscles in the intestines, encouraging natural contractions (peristalsis) that promote bowel movements. A 20-30 minute brisk walk daily can significantly aid digestion.

Standing with your hands on your hips, rotating your hips in a circular motion can improve digestion by stimulating intestinal movement. This is a simple yet effective way to relieve bloating and encourage bowel regularity.

Holding a plank position engages the core muscles and strengthens the abdomen, which helps improve digestive function. A strong core supports better gut motility and can help prevent constipation.

Bouncing on a mini trampoline (rebounding) stimulates the intestines and improves circulation. The rhythmic motion helps encourage bowel movements and relieves constipation.

Lying on your back and bringing one leg across the body while twisting helps stimulate digestion and relieve constipation. This movement massages the intestines and promotes bowel movement.

Cycling helps engage the core and lower body muscles, improving circulation and stimulating digestion. Whether on a stationary bike or riding outdoors, cycling for 20-30 minutes can help relieve constipation by promoting bowel motility.

Swimming provides a full-body workout while engaging the core and abdominal muscles. The gentle resistance of water helps improve circulation and supports digestive health, preventing constipation.

Twisting yoga poses help massage the intestines and encourage bowel movements. Sitting with one leg bent, twist your torso gently to the side while placing your opposite arm on your knee. This helps stimulate digestion and relieve bloating.

Rotating your hips while hula hooping massages the intestines and promotes digestion. The rhythmic motion helps encourage bowel movement and can be a fun way to stay active.

Lunges engage the core and abdominal muscles, which helps stimulate digestion. The stretching motion also promotes better circulation, which can aid in relieving constipation. Doing 10-15 lunges per leg can help encourage bowel movement.

Jumping rope increases heart rate and stimulates the digestive system by engaging the core muscles. The bouncing motion encourages bowel motility and can help relieve constipation.

Stepping up onto a platform or stairs engages the lower body and core, improving circulation and promoting bowel movements. A few minutes of step-ups can help stimulate digestion.

Running in place with high knees helps engage the core and stimulate digestion. This exercise increases blood flow and bowel motility, making it a great way to relieve constipation.

Squatting is a natural position that aligns the rectum properly for easier bowel movements. Doing deep squats can strengthen the lower body while also helping with constipation relief by improving blood flow to the intestines.

This yoga pose is specifically designed to help release trapped gas and stimulate digestion. Lying on your back, bring your knees to your chest and hug them while gently rocking side to side. This helps massage the intestines and encourages bowel movements.

Twisting the torso while standing or sitting can help stimulate the intestines. The motion mimics the natural contractions of the intestines, promoting digestion and easing constipation.

This simple exercise increases heart rate and promotes blood flow, stimulating the intestines. A few minutes of jumping jacks can help get things moving in the digestive tract.

Lying on your back with knees bent, lifting your hips engages the lower abdomen and stimulates the intestines. This pose helps relieve gas and promotes bowel movement by improving circulation to the digestive organs.

Similar to the wind-relieving pose, pulling your knees toward your chest while lying on your back applies gentle pressure to the abdomen, which can help stimulate digestion and bowel movement.

Lying on your back and lifting your legs engages the lower abdominal muscles, stimulating movement in the intestines. This can help get the digestive tract moving and promote regularity. Try 10-15 repetitions for best results.

Deep breathing can help relax the digestive system and reduce stress-related constipation. Practicing diaphragmatic breathing by inhaling deeply through the nose, holding for a few seconds, and exhaling slowly can stimulate the parasympathetic nervous system and improve digestion.

This yoga move gently massages the digestive organs, promoting movement in the intestines. On your hands and knees, alternate between arching your back (cow pose) and rounding it (cat pose). This movement improves blood flow to the gut and stimulates digestion.

While not an exercise, massaging the abdomen in a circular motion can help stimulate the intestines and promote bowel movement. Using light pressure, massage in a clockwise direction to follow the natural path of the colon.

This yoga pose compresses the abdominal area, stimulating digestion and helping to relieve constipation. Sitting with your legs extended, slowly reach forward toward your toes, holding the stretch for 20-30 seconds.