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3 Foam Rolling Moves to Help Banish Bloat

Roll your way to better digestion.

Welcome to our summer fitness series. This month we’re featuring weekly exercises from Taller, Slimmer, Younger by trainer to the stars and expert on all things fascia and foam rolling, Lauren Roxburgh. Based on Lauren’s expert advice, we’ll be guiding you through foam rolling routines that will help you sculpt longer, leaner muscles, stand an inch taller, and look ten pounds slimmer. Let’s get ready to roll! This week’s focus: beating the bloat.

The gut-brain axis has shown us that there is an indisputable connection between the food we consume, our digestive tract, and our central nervous system. The foods we put into our bodies directly translates into how our vital organs operate, how our internal systems function, and ultimately how we feel.

Depending on your dietary choices, and how your body reacts when you consume certain meals, you might be going through an unwanted side effect: bloat. Thankfully, by pulling out your foam roller, you can actually help to stimulate movement in your digestive tract, thereby eliminating bloat.

Related: 5 Foam Rolling Moves to Melt Your Muffin Top

“Rolling offers an amazing tool for improving digestive function by helping the body move food through the intestines and improving circulation to the belly area. It can even reduce inflammation,” writes Lauren Roxburgh, certified trainer, and nutritionist, and author of Taller, Slimmer, Younger. “Plus, by decreasing stress and calming the sympathetic nervous system can help regulate and enhance digestion.”

By adding probiotics, ginger tea, and fennel — among other healthy gut choices — you can start to banish bloat over time. Simply add these three moves into your foam rolling sequence to get even more bloat-banishing benefits.

“This sequence of forward folds and twists supported by deep breaths will help stimulate the abdominal organs while also increasing the efficiency of the bowels, thus relieving constipation and helping to minimize belching and gas,” Roxburgh adds.

Here’s how to get started:

 

Snow Angels

How to do it: Start by lying on the ground, with the foam roller directly beneath you along your spine. Keep your arms at your sides with your hands facing toward the ceiling. Inhale as you reach your arms above your head, keeping them close to the ground. Exhale as you bring your arms back to starting position. Repeat eight times.

 

 

Roll-up 

How to do it: Lie down on your back on the mat, placing the roller under your lower calves. As you inhale, bring your chin to your chest, rounding your spine and falling over like a wave. Then as you exhale, bend further forward, keeping your knees soft and curving your body into a “U” shape. Inhale again as you return to starting position, one vertebra at a time, exhaling as your shoulders relax. Repeat six to eight times.

 

foam rolling exercises

Rolling Swan 

How to do it: Begin by lying face-down on your mat, with your arms extended in front of you and the foam roller just under your elbows. Keeping your palms facing one another and your thumbs up, feel the stretch throughout your body as you extend. As you inhale, roll the roller toward your chest, lifting your heart and elongating your spine as your shoulders relax back. Activate your abs as you feel the stretch in your core and lower back. Exhale as you return to starting position. Repeat eight times.

 

 

 

Photo Credit: @loroxburgh

 


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