Core Exercises to Help Manage Heartburn, Build Six Pack Abs
06. 11. 2018
Sit-ups and crunches are a great way to maintain a tight tummy and build abs, but all that motion can ignite burning in your chest and throat due to heartburn. Since core training is an important component of fitness, you should not neglect this muscle group just because of heartburn. With some simple modifications, you can work toward flatter abs and a stronger core.
Here are some upright abdominal exercises that will get you up off the floor and keep gastric acid in your stomach where it belongs. Practice these heartburn-friendly, core exercises every day and work your way up to three sets of reps per exercise. For best results, pair your core training with cardiovascular exercise and a high-fiber, low-fat diet.
Stand with your feet together, knees slightly bent, hands behind your head, and left heel lifted. Brace your abs in tight and lift your left knee up as your right shoulder rotates towards the knee (try to touch). Lower your knee back to its original position. Do 20 reps per side.
Extended Toe Touch
Stand on your right leg, knee slightly bent, with your left leg extended low behind the hip. Extend your right arm straight overhead, with palm facing forward. Slightly extend your spine and lift the chest, raising your left leg as high as you can and reaching your right arm up. Scoop abs into your spine and sweep your left leg forward, reaching your right hand to the toes. Return to start. Do 10 reps per side.
Leaning Lifting Crunch
Stand with your feet together, knees slightly bent, arms extended overhead, and your palms pressed together. Lean torso to the right, stretching through left side. Next, brace abs in and slowly lean to the left as your left leg extends out to the side, lifting the leg with pointed toe. Do 20 reps per side.
Stand with your feet together, knees bent, hands clasped, and arms extended overhead. Take a wide step out to the side with your left leg as your arms chop down to your left hip. Bring your left foot back to the right and swing your arms overhead to the right. Do 20 reps per side.
For Chronic Heartburn, See a GI Doctor
It is common to struggle with occasional heartburn, but chronic acid reflux can be dangerous to your health. If you have tried diet and lifestyle changes but still get heartburn several times per week, you may have gastroesophageal reflux disease (GERD). Our board-certified gastroenterologists are equipped to diagnose your condition and treat your symptoms, so click here to find a specialist in your area.