A regular exercise routine can help support a healthy gut, but certain movements might increase discomfort or other symptoms of a chronic gut condition.
Here are a few bodyweight strength training exercises that will give great benefits without jostling your gut.
Benefits
Builds strength and endurance without jostling the gut
Decreases the risk of heart disease by lowering body fat
Promotes bowel movement regularity
Improves blood sugar control
Overall Tips:
Target the major muscle groups 2 times per week on non-consecutive days (which allows for recovery)
Aim for 2-4 sets of each exercise, with 8-12 repetitions per set
Keep movements comfortable, slow, and controlled
Top 3 Bodyweight Exercises:
1. Squat
Stand with your feet slightly wider than hip-width apart
Pull your shoulders down and back, and tighten your abdominal muscles
Shift your weight back into your heels
Bend your knees and extend your buttocks backward
Rise back up and repeat
2. Plank
Lay on your stomach with your elbows close to your sides and directly under your shoulders
Tighten your leg and abdominal muscles
Slowly lift your entire torso off the floor, maintaining a stiff torso and legs
Keep your head in a neutral position - avoid arching or sagging in your low back, hiking upwards in your hips, or bending in the knees
Hold for 10 seconds to 1 minute depending on your experience level
Gently lower your body back towards the mat or floor before relaxing
3. Push-up
Kneel and bring your feet together behind you
Set your hands slightly wider than shoulder-width apart, hands facing forward
Straighten your body from the top of your head down through your heels keeping your head in a neutral position
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