If you want to unsubscribe, click here: Manage Subscriptions


Emily,

Did you know that just like a muscle, you can strengthen your gut?

In fact, you can strengthen both the same way…

With a little bit of exercise!

See, most people don’t know this, but exercising is one of the best ways to support a healthy gut…

Because when you get your blood pumping — you actually promote the growth of good gut bacteria.

Now, don’t worry. I’m not asking you to buy a gym membership or spend hours doing grueling workouts.

You can boost your gut health in just 5 minutes at home.

That’s right. Today I’m sharing a fun, easy workout routine designed to help support your GI tract, boost digestive circulation, and relieve gas, bloating, and constipation.

You can try this anytime your digestion needs a quick pick-me-up or you’re feeling a little sluggish.

Not to mention, these quick exercises can help strengthen your core, decrease stress, ease back pain, and provide a real energy boost.

Talk about getting a big bang for 5 minutes of your time!

First Exercise — Marching Twists
To kick things off, we have Marching Twists.

These will raise your heart rate, warm-up your body, and rev your GI system from the jump.



Step 1: Start standing with your feet hip-width apart, hands behind your head, and abs activated.

Step 2: Slowly bring your left knee up and your right elbow towards your left knee, twisting through your waistline. (You should feel it through the side of your body.)

Step 3: Return to standing position.

Step 4: Slowly bring your right knee up and left elbow towards your right knee, twisting through your waistline.

Step 5: Alternate sides for 40 seconds.

Second Exercise — Cat-Cow
Next up, let’s move to the floor for Cat-Cow — an exercise that focuses on strengthening your core.

It helps soothe your stomach to relieve stress, gas, and bloating. Plus, it also promotes circulation throughout your digestive system and eases back pain by helping you maintain a strong, healthy spine.




Step 1: Start on all fours with your hands and knees on the ground. Make sure your wrists are underneath your shoulders and your knees are under your hips. Your spine should be neutral. (Try to keep a straight line from the crown of your head to your tailbone.)

Step 2 (Cow Pose): Inhale deeply. Curl your toes under your feet. Arch your back by dropping your stomach towards the ground. Then lift your chin, so you’re looking straight ahead.

Step 3 (Cat Pose): Exhale. Untuck your toes. Round your spine. Drop your chin to your chest.

Step 4: Repeat for 40 seconds, remembering to inhale during Cow Pose and exhale during Cat Pose.)

Third Exercise — Bird Dogs
Staying in an all fours position, we move over to Bird Dogs.

This exercise uses your entire body and helps strengthen your core, hips, back, and shoulders. It’ll light a fire in your gut — in a good way, of course!



Step 1: Start on all-fours, with your hands and knees on the ground. Make sure your wrists are underneath your shoulders and your knees are under your hips.

Step 2: In one smooth and gentle motion, extend your right arm straight in front of you and your left leg out behind you, forming a straight line from extended hand to extended foot. Hold for a few seconds, making sure your core is engaged the entire time.

Step 3: Return to all-fours.

Step 4: Extend your left arm out and right leg back. Hold for a few seconds, keeping your core engaged the entire time.

Step 5: Alternate back and forth for 40 seconds.

Fourth Exercise — Glute Bridges
Now we move to our backs, where we’ll spend the rest of the routine.

As the name suggests, Glute Bridges work out your glutes.

But they also promote circulation in your gut to help stimulate smooth digestion.



Step 1: Lie on your back with your knees bent at a 90-degree angle and your feet flat on the floor. Keep your arms at your side with your palms face down.

Step 2: Engaging your abs, gently lift your hips off the ground until your knees, hips, back, and shoulders form a straight line.

Step 3: Hold your bridge for a few seconds and ease back to the ground.

Step 4: Do as many reps as you can in 40 seconds.

Fifth Exercise — Supine Twists
Rounding out this routine, we have a cool-down exercise that helps massage your abdominal muscles, detoxify internal organs, and alleviate tension in your back, spine, and hips.

Not to mention, it melts away stress and feels AMAZING!



Step 1: Lie on your back with your legs fully extended. Bring your arms to shoulder level with your palms face down. (You should look like a big T.)

Step 2: Lift your right knee towards your chest. Take your left hand and place it outside your right knee. Cross your right leg over towards the left side of your body, keeping both shoulders flat on the ground. Hold for a few seconds, breathing deeply.

Step 3: Gently guide your right leg across your body and return to starting position.

Step 4: Switch sides. Lift your left knee towards your chest. Take your right hand and place it outside your left knee. Cross your left leg over towards the right side of your body, keeping both shoulders flat on the ground. Hold for a few seconds, breathing deeply.

Step 5: Alternate legs for 40 seconds. (Although since this is the last exercise, feel free to hold this position for as long as you want).