Bloating. That all-too-familiar feeling of fullness, puffiness, and discomfort that seems to strike at the most inconvenient times. Whether it’s post-meal puffiness or that mysterious belly bulge that shows up out of nowhere, the struggle is real — especially as we age and our digestive systems slow down.
But here’s some good news: your workout mat might just be the secret weapon you didn’t know you had. Both Pilates and yoga offer gentle, effective ways to beat the bloat and reclaim your comfort — without popping a pill.
Why We Bloat More as We Age
Hormonal shifts during menopause, slower digestion, decreased activity levels, and changes in gut health can all contribute to bloating. Throw in a little stress (hello, cortisol!) and it’s a recipe for tummy trouble.
That’s where movement comes in — and not just any movement, but targeted, core-strengthening, belly-massaging movement.
Pilates: Strengthening from the Inside Out
Pilates focuses on controlled movements, deep breathing, and activating your core — all of which help stimulate your abdominal organs and promote better digestion. Here’s how it helps:
- Core Activation = Organ Stimulation: Engaging your core muscles increases circulation to your digestive organs, helping them function more efficiently.
- Gentle Compression and Release: Many Pilates exercises involve movements that compress and stretch the abdominal area, mimicking a sort of “massage” for your intestines.
- Deep Breathing: That signature Pilates breath helps calm the nervous system and reduce stress — a major bloating trigger.
Try This: The Pilates Hundred or Rolling Like a Ball — both are great for stimulating digestion and promoting core engagement.
Yoga: Twist, Breathe, and Let It Go
Yoga offers a trifecta of benefits for bloating: stress reduction, gentle abdominal massage through twisting poses, and improved circulation. Certain yoga poses specifically target the digestive tract and can help move things along (yes, exactly what you think we mean).
- Twisting Poses: Like wringing out a sponge, twists help massage the intestines and encourage trapped gas to move.
- Inversions: Gentle inversions, like Legs Up the Wall, can shift the effects of gravity and help move digestive contents.
- Stress Relief: A calm mind often leads to a calm belly. Yoga’s focus on mindfulness and breath work can help ease tension that contributes to digestive upset.
Try This: Supine Twist, Cat-Cow, and Wind-Relieving Pose (yes, it’s a real pose — and it works).
Make It a Habit, Not a Hassle
The beauty of Pilates and yoga is that even 10–15 minutes a day can make a noticeable difference in how you feel. Try starting or ending your day with a short sequence, or sneak in some movement during your lunch break. Your body will thank you.
Final Thoughts
Bloating doesn’t have to be something you just “put up with.” With mindful movement through Pilates and yoga, you can take a proactive (and surprisingly relaxing) approach to digestive health. Bonus? You’ll improve your strength, flexibility, and mental clarity along the way.
Because let’s face it: there’s nothing empowering about feeling like a balloon. So unroll your mat, take a deep breath, and twist it out. Relief is just a pose away.
Disclaimer: Not all bloating can be relieved with exercise and can be a symptom of another condition. If bloating is an ongoing issue for you, please consult a doctor.
