Bloated but Balanced: 3 Exercises to Ease Bloating

Mar 11, 2025

Why Does Menstrual Bloating Happen?

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How Core Exercises Help with Bloating

Knees-to-Chest Rock

What it does: Encourages digestion, relieves lower back tension, and reduces bloating.

How to do it:

  • Lie on your back and pull your knees toward your chest.

  • Hug them gently and rock side to side in a slow, soothing motion.

  • Take deep breaths as you move, allowing your belly to relax.

Seated Twists

What it does: Supports digestion, stretches the abdominal area, and releases tension.

How to do it:

  • Sit with your legs crossed and spine tall.

  • Place one hand behind you and the other on your opposite knee.

  • Gently twist at the waist, looking over your shoulder.

  • Hold for a few breaths, then switch sides.

Dead Bug Pose

What it does: Strengthens deep core muscles while keeping pressure off the abdomen.

How to do it:

  • Lie on your back with arms and legs raised in a tabletop position.

  • Slowly lower the opposite arm and leg toward the floor.

  • Keep movements slow and controlled, engaging your core without straining.

Gentle Core Exercises for Bloating Relief

Bloating is a natural part of your cycle, but it doesn’t have to take over your day. Adding these simple exercises to your routine—whether in the morning, before bed, or whenever discomfort strikes—can help ease bloating and leave you feeling more balanced.

With Harmony: Cycle Syncing App, you can find even more ways to support your body throughout your cycle. From workout tips to nutrition and self-care, the app helps you create a routine that works with your natural rhythm. Start feeling your best - try the app today.

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