The 3 easiest ways to escape constipation

Constipation is one of the uncomfortable issues many people experience in their daily lives, and one of the causes is related to the weakening of core muscles.

Core muscles are a group of muscles surrounding the abdomen, back, and pelvis. When these muscles weaken, it can slow down intestinal movement and lead to constipation.

 

 

When the core muscles weaken, intra-abdominal pressure is not sufficiently generated, making it difficult to pass stool.

 

In particular, the longer you spend sitting, the more likely your core muscles will weaken, which is one of the main causes of constipation.

 

Weakness of the core muscles also reduces overall physical activity and impairs intestinal peristalsis.

 

If the intestinal motility is not smooth, food moves slowly through the intestines, causing stool to become hard and difficult to pass. This can lead to constipation and, in the long term, negatively affect digestive health.

 

Therefore, it is important to consistently perform exercises that strengthen the core muscles.

 

 

 

◇Abdominal crunch exercise

 

Abdominal crunch exercises support the peristaltic movement of the intestines, and strong abdominal muscles facilitate the movement of stool, promoting bowel activity.

 

When abdominal muscles are strengthened through abdominal crunches, intra-abdominal pressure is sufficiently generated, making it easier to pass stool.

 

This plays an important role in preventing and relieving constipation.

 

To perform abdominal crunch exercises, lie on your back on the floor with your knees bent and your feet flat on the ground.

 

Hands are lightly placed behind the head or crossed over the chest.

 

Contract the abdominal muscles while lifting the upper body, ensuring the shoulders lift off the ground.

 

At this time, be careful not to let your lower back lift off the floor, and slowly lower your upper body back down to the floor.

 

It is important to control your breathing while repeating this movement.

 

Consistently performing abdominal crunches strengthens the abdominal muscles, promotes intestinal movement, and greatly helps in preventing and relieving constipation.

 

 

 

 

◇Bridge Exercise

 

Bridge exercises are very effective in preventing and relieving constipation.

 

This exercise mainly helps strengthen the pelvis, lower body, and abdominal muscles to promote bowel movement.

 

When the abdominal and pelvic muscles are strengthened, intestinal peristalsis becomes more active, facilitating the movement of stool, which promotes bowel movements and plays an important role in preventing and relieving constipation.

 

Additionally, bridge stretching increases body flexibility and improves blood circulation, positively affecting overall digestive health.

 

The method of bridge stretching exercise is to lie on your back on the floor with your knees bent and your feet flat on the ground.

 

Place your arms by your sides with your palms facing downward.

 

While contracting the abdominal and gluteal muscles in this position, slowly lift the hips so that the body forms a straight line from the shoulders to the knees.

 

Maintain this posture for a few seconds, then slowly lower your hips back to the floor.

 

Breathe steadily and repeat this movement.

 

Consistently practicing bridge stretching strengthens the abdominal and pelvic muscles, promoting intestinal movement and greatly aiding in the prevention and relief of constipation.

 

◇Plank Exercise

 

Plank exercises greatly help strengthen the core muscles, including the abdomen, and promote intestinal movement.

 

When the abdominal muscles are strengthened, the peristaltic movement of the intestines becomes more active, facilitating the movement of stool, which plays an important role in promoting bowel movements and preventing and relieving constipation.

 

Additionally, plank exercises improve overall muscle strength, enhance posture, and promote long-term digestive health.

 

The method of doing a plank exercise is to first place your elbows just below your shoulders and keep your toes fixed on the ground while lying face down.

 

At this time, keep your body aligned in a straight line from head to toe.

 

Contract the abdominal and buttock muscles, and be careful not to let the lower back sag.

 

Keep your gaze directed downward and avoid unnecessary tension in your neck and shoulders.

 

Maintain this posture and control your breathing for a certain period of time. Beginners should start with 20 to 30 seconds and gradually increase the duration.