I’ve got an amazing, feel-good workout in this post for you. It’s designed to leave you feeling energized, relaxed, and upbeat!
And … BONUS! … it helps support your body’s built-in “detox” system, which means it can help cut down on bloating and gas, while revving up your digestive system, if you know what I mean. 😉
Quick reminder: your body’s detox system includes your skin, lungs, kidneys, colon, and liver.
This workout – which starts with gentle cardio and ends with a few of my favorite stretches – actually works with your body in TWO WAYS to help support your organs and get them moving!
That’s because regular exercise stimulates your gut and also increases activity in your intestines.
PLUS, it boosts blood flow to all of your muscles (including the ones in your digestive system), to keep food and waste moving through your intestines, a process called peristalsis.
Not only that, but increasing your rate of breathing helps your lungs expel more air … and cardio activity can make you sweat, flushing out your pores, two other ways your body gets rid of waste.
It’s a win all the way around!
Your ‘Detox’ Workout Formula
- Begin with: 20-30 minutes of mild/moderate cardio activity.
This could be a brisk walk or easy jog, the elliptical, bike ride, etc. The point is to get your blood flowing and your muscles moving, vs. cranking out a bunch of high-intensity burpees or doing calisthenics.
- Then, do this series of yoga stretches.
1. Cat-cow pose (https://media.giphy.com/media/TKAB7JKNHebCYMRAXR/giphy.gif)
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.
2. Downward Dog (https://media.giphy.com/media/JRsfD5njZ3uPBRZt5H/giphy.gif)
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.
3. Triangle pose (https://giphy.com/gifs/yogateacherscollege-yoga-pose-yogabody-NcEiKsDI0Pl5s9WtD0)
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.
4. Hug your knee (https://media.giphy.com/media/SqCAvEl1cm8Xipcv1w/giphy.gif)
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.
5. Supine twist (LINK same as above at https://media.giphy.com/media/SqCAvEl1cm8Xipcv1w/giphy.gif)
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.
6. Bridge pose (https://media.giphy.com/media/oOGc4pXsX22XjE2eTA/giphy.gif)
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’ll feel stretched, relaxed, and renewed after this workout.
If you are looking for more free workouts, check out our Facebook group, Healthy, Fit, and Unstoppable.
At Adele Frizzell LLC, we believe a holistic approach is the absolute BEST and SUSTAINABLE path to results! Find out what our clients have to say about working with us at https://www.adelefrizzell.com/praise/.
Try these exercises for a few days and let us know if these improved your digestive system. We’d love to see your comments below. 😀