Advertising
Advertising

7 Natural Ways To Save You From Constipation Effectively

7 Natural Ways To Save You From Constipation Effectively

Constipation can be a debilitating experience, one of which we are reluctant to seek help. Fortunately, there are plenty of natural remedies for constipation. They are fast, effective, and you can use them as soon as you finish reading this article!

What Exactly is Constipation?

Medically speaking, constipation occurs when stool becomes stuck in the large intestine (colon). The prolonged presence of fecal matter causes the colon to reabsorb water, making stools dry, hard, and painful to pass.

Advertising

What are the Common Causes of Constipation?

In the majority of cases, constipation is not caused by specific health conditions, making it difficult to diagnose the exact cause. However, these factors are the greatest contributors to constipation:

Advertising

  • Lack of fiber from your diet (fruit, vegetables or cereals)
  • Ignoring your natural urge to use the toilet
  • Dehydration from low water intake
  • Lack of exercise or mobility restrictive problems
  • High temperature and fever
  • Being overweight or underweight
  • Depression or anxiety
  • Psychiatric problems caused by past trauma

More Tips for Fast Natural Constipation Relief

  • Healthy Fats – Topping up your intake of healthy fats often works wonders by lubricating the intestines and easing constipation symptoms. Start by eating more nuts, olive oil, or avocado.
  • Molasses – Blackstrap molasses offers a concentrated hit of vitamins and minerals. The high amount of magnesium is particularly useful for constipation relief. Try taking a tablespoon before bed.
  • Ginger or Mint Tea – Both ginger and mint are time-tested natural remedies for digestive problems. Ginger will boost digestive speed, while the menthol from peppermint relaxes digestive tract muscles. As a tea, the hot water helps to further stimulate healthy digestion. Drink once in the morning and again in the evening.
  • Prunes or Figs – These are mighty fibrous fruits with up to 1 gram of fiber each! Boosting fiber intake with these dried fruits will definitely fire your digestion. Snacking on them can even trigger intestinal contractions, giving you the urge to use the toilet.
Advertising

More by this author

3 Home Exercises To Fix Your Rounded Shoulders In One Month When You Drink Water On An Empty Stomach After Waking Up, These 8 Amazing Things Will Happen 20 Rules to Live by for Those Who Want to Lose 10 Pounds in 3 Weeks 7 Reasons You Should Thank The Second Language You Learned You’ll No Longer Feel Stuck With Staying Healthy If You Learn This Trick

Trending in Exercise

1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

Read Next

Advertising
Advertising
Advertising

Published on July 18, 2019

11 Best Core Strengthening Exercises to Do At Home

11 Best Core Strengthening Exercises to Do At Home

No matter where you are in your fitness journey, chances are you wouldn’t mind a little more definition in your midsection.

Whether you have a six pack or a beer belly, those abs could probably be a little bit sharper. Not to mention developing better core strength is hugely important when it comes to improving your overall strength and athleticism, as well as protecting you from injuries.[1]

The good news? Your abs and core muscles can handle a lot of training.

While most of your muscle groups do best with just two training sessions per week,[2] you can hit your abs every other day to great effect. You don’t even have to leave the house!

Here’s my guide to the 11 best core strengthening exercises you can do at home with no equipment.

1. Planks

Let’s start with the mother of all core-strengtheners, the plank.

Planks not only work your abs and obliques, they challenge those core muscles deep inside your body that help promote stability and power. They can also reduce back pain and improve your balance and posture.

Get down into pushup position, feet behind you, hands under your shoulders. Lock out your arms and legs, squeeze your core muscles, and hold your body stiff (like a plank!) for as long as you can.

For a more challenging variation, try a forearm plank with your arms out in front you. Lay your forearms on the ground for support, with your elbows under your face rather than aligned with your shoulders.

2. Side Planks

To hit your obliques even harder, try this challenging variation: the side plank.

From plank position, rotate onto one side. Prop yourself up on your elbow and one foot with your body straight and stiff.

Don’t forget to squeeze your core as you hold this position for as long as you can.

Advertising

Switch sides and repeat to avoid creating muscle imbalances.

3. Reverse Crunches

The regular stomach crunch is a fine exercise, but when it comes to abs and core strength, you’ll want to opt for moves that are a lot more challenging.

When you can crank out 50 crunches without a problem, it’s probably time for something new.

The reverse crunch packs a wallop for your lower abs and can be done anywhere, anytime, just like the standard crunch.

Lay on your back with knees bent in crunch position. Place your hands flat on the ground by your side and lift your pelvis, bringing your knees up toward your face, then back down again.

Engage your lower ab muscles to do the work, not your back. Repeat for a few sets of 12-20 reps.

4. Flutter Kicks

The lower abs are a problem area for a lot of people, so we’ll want to work them hard.

If that sounds like you, flutter kicks are just what the doctor ordered.

Lay flat on your back in leg raise position, hands at your sides or pressed into the floor. Raise your legs together about 6 inches off the floor, then alternate lowering one and raising one a few inches in rapid succession.

It should look like you’re kicking the air, and it should give you quite a burn in your abdominal area.

5. Arms High Sit-Ups

Imagine a crunch, but way harder!

Lay down on the ground in sit-up position, knees bent, feet flat on the floor in front of you.

Advertising

Raise your arms up to the sky and keep them elevated as you perform a few sets of sit-ups.

Engaging your arms in this way makes the move extraordinarily difficult and taxing. You’ll get a lot more mileage out of this move versus traditional crunches.

6. L-Sits

The L-Sit is outrageously difficult to perform well, but if you can build your strength here, the benefits are phenomenal.

To perform an L-Sit, you’ll need a stable surface to press off of. You can do them on the floor, but it’s a little easier if you can elevate yourself on a pair of dumbbells, two sturdy chairs, or a similar apparatus.

Sit on the floor with your legs out in front of you. Lock your arms in place at your sides, palms on the ground or surface, and press. Bring your legs into the air, perpendicular to your upper body, using the tension from your locked arms.

Hold this position as long as possible for an intense strength building workout.

7. Stomach Vacuums

And now for something different!

It’s easy to work your front-facing abdominal muscles, but there is another muscle group in your core that’s frequently overlooked: The transverse abdominis.

This muscle isn’t visible through your skin, but it’s incredibly important in stabilizing your body, creating good posture, and holding your belly in tight to your spine.

To strengthen this muscle and get a flatter stomach, try stomach vacuums.[3]

Standing straight and tall. Exhale all of the air out of your body and simultaneously pull your belly in tight. Imagine sucking your belly button back into your spine.

You’ll feel the transverse abdominis engage. Hold as long as possible, rest and then repeat.

Advertising

8. Star Planks

Planks are too effective to not utilize multiple variations of them in your routine.

The star plank engaged similar muscles to the traditional plank, but is a lot harder to hold for time.

From the push-up or standard plank position, walk your feet out wide and your hands, as well.

Your body should form an X position. Elevate your core off the ground, squeeze tight, and hold for as long as possible.

9. Boat Pose

Yogis know all about core strength, so if you want a tighter tummy, you should take a page out of their playbook.

Boat pose is an extremely difficult isometric hold that builds exceptional balance and core power.

Star in sit-up position. Crunch yourself up toward your knees, then lift your feet off the floor until they’re about level with your face. Balance on your butt, squeeze your core, and hold this position as long as you can.

Your body should form a V with the only point of contact being your butt on the ground. Holding boat pose should be extraordinarily challenging!

10. Mountain Climbers

Ab work alone won’t shred stomach fat. But when you combine abs and cardio, that’s when you’re onto something magical.

Mountain climbers fit the bill if you’re looking to blast your core and also work up a good sweat.

Get down into plank position. With your arms locked and your body tight, drive one knee at a time off the floor, up toward your chest, and then back to its original position. Repeat in quick succession.

It should look like you’re climbing a hill, and it should exhaust you in a matter of seconds!

Advertising

11. Russian Twists

Finally, let’s give the obliques a little more love.

Get down into sit-up position and perform a crunch toward your knees. From here, lean back so your torso is at a 45 degree angle to the floor, clasp your hands in front of you, and twist side to side in rapid succession.

You’ll feel your obliques engage after just a few reps.

For a more difficult variation, lift your feet off the floor similar to boat pose while perform the move, or perform the twist using a heavy medicine ball for added resistance.

The Bottom Line

The biggest piece of the puzzle when it comes to six-pack abs is a low body fat percentage. That’s best accomplished by sticking to a smart diet and building your fully body strength.

However, if you want to improve your athleticism, overall strength, or even your longevity, you can afford to work your abs a bit more frequently — 3-4 times per week is perfect.

If you hit them hard enough, you’ll probably see some great improvement in definition as well!

Cranking out endless crunches is one way to go about core training, but there are so many better and more challenging moves you can try without ever having to leave your living room.

Give them a shot!

Featured photo credit: Luis Quintero via unsplash.com

Reference

Read Next