4 Simple Exercises That Help Strengthen Your Gut

‘All disease begins in the gut’ – It’s a quote attributed to the Ancient Greek physician Hippocrates nearly 2500 years ago. Your gut is linked with your overall health in more ways than one. Aside from food digestion and nutrients absorption, your gut health can also affect your energy, mood, brain function, immune health, hormonal health, skin health, and many more. In fact, some people with gut problems do not have obvious digestive problems. Instead, they struggle with symptoms and conditions that most people have nothing to do with gut health.


Promoting gut health is not a new concept. However, a common misconception is that only nutrition affects our gut health. While what we eat or drink certainly plays an important role in our gut health, but that is just one piece of the puzzle. Being physically active is just as important as nutrition. Regular exercise and a healthy gut go hand in hand. Take a look at these simple exercises which help promote gut health and may even melt your belly fat!

1. Walking
Walking is one of the easiest exercises to fit into your workout regime. You can go for a walk in the morning, during a break at work, or in the evening. Walking for at least 30 minutes can do wonder for your gut and keep you away from medical conditions as well. It stimulates the contraction of the intestines and helps stool pass through the colon. Did you know? Walking 10,000 steps a day is just as effective as doing a 30-minute workout a day!
2. Cycling

A bike ride is a good aerobic exercise and effective in the smooth functioning of the digestive system. Not only it helps increase diversity of gut flora, but cycling is also a great way to burn belly fat!

3. Crunches

Because crunches focus on the abdominal area, they are a good choice for promoting gut health. There are different variations of crunches including long arm crunch, leg crunch and reverse crunch. Crunches of all types help to build up core muscles which strengthen your intestines and bowel movement, prevent digestive problems such as bloating.  Even better, this exercise can help you shape your belly!

4. Breathing

Abdominal breathing is the most effective way to reduce muscle tension and thus improve digestive issues like heartburn and bloating.  You won’t have to spare a lot of time out of your day for breathing exercises. It is just about setting aside some time to pay attention to your breathing.  You can either do it by sitting up straight or laying down flat. Relax and practice breathing deeply and slowly, in and out, using your belly muscles. You should feel your abdomen is moving and not your chest.

So that was it! 4 simple exercises that help keep your gut strong and healthy. Moving our bodies keep us moving. When we exercise, our intestines naturally contract and pass waste through our system. If you needed another reason to exercise, try this. Exercise can change the composition of your gut flora and keep sickness at bay (poor gut health is linked to severe Covid-19 symptoms). The strength of your gut can also be supported with M101 Microbe Hack. M101 Microbe Hack has helped people with indigestion, bloating, IBS, hormonal imbalance and even sensitive skin issues! Click here to grab yours now!


  • Chen J, Guo Y, Gui Y, Xu D. Physical exercise, gut, gut microbiota, and atherosclerotic cardiovascular diseases. Lipids Health Dis. 2018;17(1):17. Published 2018 Jan 22. doi:10.1186/s12944-017-0653-9
  • Monda V, Villano I, Messina A, et al. Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxid Med Cell Longev. 2017;2017:3831972. doi:10.1155/2017/3831972

Jacie Chiew

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