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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