Best Exercises for Constipation Relief – Evidence-Based Guide for Improved Gut Health
Looking for the best exercises for constipation relief? Constipation is a common concern for people with chronic gastrointestinal conditions, including IBS, IBD, and functional digestive disorders. While dietary changes are often discussed, physical activity is an equally important strategy for supporting regular bowel movements and relieving constipation. Movement stimulates the gut and supports motility, helping waste pass more easily through the intestines.
This guide outlines practical exercises shown to aid digestion and reduce symptoms of constipation.
Why Movement Matters for Digestion
Physical activity activates the parasympathetic nervous system and helps stimulate peristalsis—the wave-like muscle contractions that move food through the digestive tract. Gentle daily movement can reduce bloating, ease abdominal discomfort, and support regular bowel function. Unlike medication, exercise can be used long term without risk of dependency.
1. Walking: The Simplest and One of the Best Exercises for Constipation Relief
A brisk 20–30 minute walk once or twice a day can significantly improve gut motility. Walking increases blood flow to the abdominal region and encourages natural bowel movements. It’s low-impact, easy to incorporate into daily routines, and suitable for most people—even those with joint pain or limited mobility.
Benefits:
- Stimulates digestive activity
- Reduces gas and bloating
- Improves mood and stress, both of which affect gut function
2. Light Jogging or Cycling for Moderate Cardio
For those who tolerate more intense movement, light jogging or stationary cycling can be helpful. These activities increase core engagement and promote more active bowel movement. Stationary cycling may be preferable for people with fatigue or joint issues.
Tip: Start with 10–15 minutes and build up as tolerated.
3. Yoga Poses That Support Gut Function
Certain yoga stretches are designed to support digestion and encourage elimination. These movements massage the abdominal organs and help release tension in the gut area.
Recommended poses:
- Seated spinal twist (Ardha Matsyendrasana) – stimulates the digestive tract
- Wind-relieving pose (Pawanmuktasana) – supports gas release and bowel movement
- Child’s pose (Balasana) – relaxes the abdomen and nervous system
Combine deep breathing with these poses to activate the parasympathetic nervous system and reduce gut-related anxiety.
4. Core Strengthening: Supporting Digestive Muscle Tone
Weak abdominal muscles can contribute to sluggish digestion. Strengthening the core helps support the intestines and promotes more efficient elimination.
Useful exercises:
- Gentle planks (start with knees down if needed)
- Modified abdominal crunches
- Standing core engagement (like drawing the belly inward while breathing)
Avoid overly aggressive abdominal work, especially during active flares of digestive conditions.
5. Squats: Mimic the Natural Bowel Position
Squats replicate the natural position used during elimination. Practicing 10–15 bodyweight squats a day may improve coordination of the pelvic and abdominal muscles used in bowel movements.
Note: Deep squatting may not be appropriate for everyone. Use support or reduce depth as needed.
6. Pelvic Floor Exercises: Improve Coordination and Control
Pelvic floor dysfunction can interfere with complete evacuation. Kegel exercises help strengthen the pelvic muscles involved in bowel movements. This is especially useful for those with rectal pressure, incomplete evacuation, or pelvic floor dyssynergia.
How to do Kegels:
- Contract the muscles used to stop the flow of urine.
- Hold for 3–5 seconds, then release.
- Repeat 10 times, up to 3 times per day.
7. Swimming: Gentle Full-Body Support for the Gut
Swimming provides a low-impact, full-body workout that improves circulation and reduces inflammation. The gentle pressure of water on the abdomen can support gut movement while reducing physical strain.
Great for: People with joint pain, fatigue, or heat sensitivity.
How Often to Exercise for Constipation Relief
Consistency matters more than intensity. Aim for light movement daily—especially walking, stretching, or yoga. For most people with chronic GI symptoms, 20–30 minutes of gentle to moderate exercise per day is ideal. Even short 5–10 minute sessions throughout the day can be beneficial.
Final Tips for Digestive Support Through Exercise
- Stay hydrated before and after physical activity.
- Avoid intense core work immediately after meals.
- Pair movement with a fiber-rich diet (if tolerated) and a consistent routine.
- Use exercise to support—not replace—medical treatment when needed.
Conclusion on Best Exercises for Constipation Relief
Regular, moderate physical activity can make a significant difference in relieving constipation and supporting overall digestive health. For individuals with chronic gastrointestinal issues, integrating simple exercises like walking, yoga, and core strengthening into a daily routine may reduce discomfort, improve regularity, and enhance quality of life.
For more evidence-based strategies for digestive health, visit Candor.health.
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Foam Rolling the Abdomen
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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.
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Downward Dog (Adho Mukha Svanasana)
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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.
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Jogging or Running
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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.
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Pelvic Tilts
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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.
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Child’s Pose (Balasana)
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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.
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Standing Side Bends
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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.
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Tai Chi
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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.
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Walking
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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.
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Hip Circles
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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.
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Planks
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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.
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Rebounding (Mini Trampoline)
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Bouncing on a mini trampoline (rebounding) stimulates the intestines and improves circulation. The rhythmic motion helps encourage bowel movements and relieves constipation.
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Leg-to-Chest Stretch (Supine Twist)
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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.
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Cycling
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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.
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Swimming
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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.
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Twisting Poses (Seated Spinal Twist – Ardha Matsyendrasana)
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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.
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Hula Hooping
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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.
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Jump Rope
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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.
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Lunges
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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.
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Step-Ups
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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.
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High Knees
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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.
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Squats
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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.
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Yoga (Wind-Relieving Pose – Pavanamuktasana)
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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.
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Torso Twists
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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.
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Jumping Jacks
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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.
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Bridge Pose (Setu Bandhasana)
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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.
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Knee-to-Chest Stretch
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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.
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Leg Raises
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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.
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Deep Breathing Exercises
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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.
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Cat-Cow Stretch (Marjaryasana-Bitilasana)
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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.
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Belly Massage
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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.
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Seated Forward Bend (Paschimottanasana)
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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.