Quick Workout to Banish the Bloat

clean it up gut health Oct 20, 2021

I’ve got a workout for you that's designed to support your body’s built-in detox system so you get your body’s detoxification process flowing - and banish the bloat!

This workout has two parts: moderate-intensity cardio and yoga stretches.

These activities promote a natural detox in a few ways:

First, they boost blood flow to your muscles -- including those in your digestive system. This can help rev up your digestive system and get things moving, if you know what I mean. 

Second, increasing your rate of breathing will help your lungs to expel more air, getting rid of waste that way, too.

Finally, sweating will flush out those pores!

It’s a real win-win-win kind of workout.

Are you ready for that Sweaty Detox Formula? Here it is!

FIRST, it all starts with 20 to 30 minutes of mild to moderate-intensity cardio.

How do you know if it’s moderate intensity?

You should feel a little winded and sweaty but still be able to carry on a conversation.

You get to pick what you want to do!

Some ideas? A brisk walk or easy jog outside or on the treadmill -- a session on the elliptical -- you get the idea! Even some rapid circuit training can count as cardio!

THEN, follow it up with some stretches. You can use your favorites, or try these, which feel GREAT AND promote a natural detox.

Here are the excises. (Just click on the link to see a quick demo)

Cat-cow pose 
Get on your hands and knees on the floor, your hands under your shoulders, and knees under hips.

Breathe in as you drop your belly button toward the floor, and lift your head, chest, and hips. Exhale as you reverse this position, rounding your upper back toward the ceiling and tucking your tail and head. Repeat 10 times.

Downward Dog 
Get into plank pose, your hands about shoulder-distance apart and feet a little wider than your hips. Press your hips up and back, so your body forms an upside-down V.

Keep your back wide and knees slightly bent as you press your heels toward the floor. Breathe deeply into your belly. Hold for 30-60 seconds.

Triangle pose 
Stand on a yoga mat, so that you are facing a long side. Step your right foot forward into a long, low lunge. Straighten your leg.

Next, slide your left foot forward about 5-6 inches and turn your foot so that it’s perpendicular to your right foot (your toes pointing toward the long side).

Begin to push your left hip away, so that your right shoulder moves toward your right thigh. Rest your right hand lightly on your right shin or the floor and reach your left hand to the sky with your palm facing outward. Keep your ribs long and abs strong. Hold for 30-60 seconds & repeat on the other side.

Hug your knee (
Lie on your back on the floor, hugging your right knee toward your ribs, while continuing to push your straight left leg into the floor. Hold (and breathe) for 30-60 seconds, and repeat on the other side.

Supine twist 
Hug your right knee in again, slowly let it dip over your body toward the left while reaching your right arm out to the right side. Relax your body as you twist. Hold for 30 to 60 seconds and repeat on the other side.

Bridge pose 
Still lying on your back, slide your feet in, so that they are close to your butt and flat on the floor. Press your feet and arms into the floor as you engage your glutes and lift your hips up toward the ceiling.

Hold for 8-10 breaths, and then slowly roll down to release. Repeat for a total of two times.

And that’s it! You should walk away from this workout feeling energized, upbeat, and RENEWED!

Members, if you'd like to have this workout added to your fitness program in the SimplyFit app and follow the complete workout, just let me know!

If you’re looking for proven fitness and nutrition solutions that get the job done, there’s no need to go at it along. I specialize in helping women 40+ get fit for their best years yet! 

Let’s see if there’s anything I can to help you, too! Click here to learn more>



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