Top Exercises for Constipation Relief in 2025: Cardio, Yoga & More to Try Now

When constipation strikes, the natural reaction might be to rest and hope for relief, but moving your body actively is actually far more beneficial. Engaging in physical activity is one of the most powerful lifestyle strategies to promote bowel movements and maintain regularity.

While almost any form of exercise can assist in easing stool passage through the intestines, these four approaches are widely recommended for those struggling with persistent constipation.

Cardiovascular Exercise

Cardio workouts that elevate your heart rate are among the simplest and most effective ways to prevent constipation. Activities like running, swimming, cycling, or dancing increase breathing and circulation, which in turn stimulate your digestive system.

Even a brisk 30-minute walk daily can significantly enhance your gut motility. Additionally, cardio helps reduce stress—a common contributor to chronic constipation.

The Centers for Disease Control and Prevention advises adults to aim for 150 minutes of moderate aerobic exercise weekly, ideally broken into 30-minute sessions five days a week.

Yoga for Digestive Health

Yoga offers targeted poses that massage the digestive tract and encourage stool movement, especially those involving torso twists and abdominal engagement.

Try these beginner-friendly poses to alleviate constipation:

Wind-Relieving Pose

This pose soothes bloating and gas while stimulating bowel function.

1. Lie flat on your back with legs extended.
2. Draw your right knee to your chest and hold for 20 deep breaths.
3. Release and extend the leg back.
4. Repeat with the left leg for 20 breaths.
5. Finally, hold both knees to your chest for 20 breaths.

Seated Twist

Perfect for yoga beginners, this twist promotes digestion and spinal mobility.

1. Sit with legs extended.
2. Bend your left knee, placing the foot near your buttocks.
3. Twist your torso to the left, placing your right elbow outside your left knee and gaze over your left shoulder.
4. Hold for five deep breaths, then switch sides.

Supine Twist

This gentle spinal twist massages your digestive organs and improves circulation.

1. Lie on your back, knees drawn to your chest.
2. Extend your left leg straight.
3. Lower your right knee across your body to the left while looking to the right.
4. Hold for 20 breaths, then switch sides.

Pelvic Floor Strengthening

Strengthening the pelvic floor muscles, which support your bladder and bowel, can enhance stool movement through the colon.

Try this simple routine:

1. Sit comfortably with knees shoulder-width apart.
2. Imagine stopping gas and squeeze the muscles around your anus tightly.
3. Hold for five seconds, then relax for 10 seconds.
4. Repeat five times.
5. Next, perform the same squeezes at half strength five times.
6. Finally, do rapid tight squeezes until fatigued.

Deep Breathing Techniques

Deep breathing not only reduces stress but also promotes better digestive function. The 4-7-8 breathing method is quick and effective:

1. Sit upright with hands resting in your lap.
2. Exhale fully through your mouth.
3. Close your mouth and inhale through your nose for 4 seconds.
4. Hold your breath for 7 seconds.
5. Exhale through your mouth for 8 seconds.
6. Repeat this cycle four times.

Final Thoughts

Finding the right exercise combination may take some experimentation, but staying physically active is key to managing constipation and lowering stress. Always consult your healthcare provider before starting new workouts to ensure safety. If you experience new or worsening symptoms, discontinue the activity and seek medical advice promptly.

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