Exercises That Help You Poop

Exercises That Help You Poop

The last thing that I thought I would be writing about is exercises that help you poop. Yet here we are, reading about pooping.

When I asked my wife if I should write this article, she thought I was joking. It wasn’t until I explained to her how serious that I was that she finally was able to see the benefits.

You see, nobody wants to talk about pooping or anything that has to do with bodily functions but somebody has to do it.

The fact is, exercise in general helps you poop by increasing your blood flow, which ultimately stimulates your intestines. This is going to ease your constipation and help you get out your poop quicker.

Why does exercising help you poop?

The main reason is increased blood flow, as mentioned before. When your heart gets pumping, it doesn’t do it for no reason. Your heart pumps hard to send blood to muscles that are being worked out, and lungs to work harder.

Did you know that the leading cause of constipation is inactivity? So if you struggle with constipation on a regular basis, the cure might be to workout more.

This is great because not only does working out help eliminate constipation, but it also is a great way to lose weight or put on muscle.

Weight training exercises that help you poop

When you are considering exercises to do that make you poop, consider weight training as an option. Weight training increases your heart rate, while also engaging your muscles.

One of the best things about weight training is that you can really alter the shape of your body for the better. All of those fitness models out there do some sort of weight training to sculpt their body.

In fact, if you are interested in this type of thing, you can download our app All Workouts: Personal Trainer (iOS | Google Play). We have FREE workout plans that will help you hit your body goals.

Now, pretty much every weight training exercise is going to help you poop. But, I will talk here about what I think the best 3 are.

Medicine Ball Russian Twist

The medicine ball russian twist is a great way to get the juices flowing down there, and by watching the video, it’s easy to see why. Your core is engaged the whole time, which means that your blood is going to rush there.

You know what else is at your core? Your intestines. By performing the medicine ball Russian twist, you are priming yourself for good flow. If you don’t have a medicine ball, I recommend this one from Amazon.


This is another one of those exercises that as soon as you see it performed, you know why it is good for helping you poop. The motion is almost like you are dropping down to the toilet.

The squat engages a lot of different muscles, but focuses on your legs and core. You don’t even need a weight bar here. You can simply do squats with your body weight.


The deadlift is the king of all weight training exercises. It is a full body exercise that focuses on the legs, but really works out most of your muscles.

Another interesting thing about the deadlift is that it is the exercise that increases my heart rate the most out of all weight training exercises. You know what that means? Remember, an increased heart rate means more blood to flow around your intestines.

If I could choose one exercise to help me poop, it would be the deadlift!

HIIT workouts that make you poop

Weight training exercises are good and all, but if you are really struggling to go to the bathroom, HIIT is the next level. HIIT is short for high intensity interval training, and you will find that it is very intense when done properly.

Here is the formula:

  • 30 seconds INTENSE workout
  • 60 seconds REST
  • Repeat 10 times

Seems pretty simple, right? The key here is the intense part. You have to give it your all. In fact, you should be hitting 90% of your maximum heart rate each time you do the intense portion. Learn more about how to calculate your maximum heart rate for exercise.

There is a reason that these workouts only last 15 minutes. You can of course extend them or condense them, but a 15 minute HIIT workout will get the job done. This is of course if you hit 90% of your maximum heart rate each time you do the intense portion. Which should be 10 times per workout.

It is important to keep in mind that even people who are in great shape struggle with HIIT workouts. Not only does HIIT contain some of the best exercises that help you poop, but they are incredible for fat loss. Our app has 10 built-in HIIT workouts for you to enjoy!

All you have to do is follow the formula above, but let’s talk about my favorite HIIT workout in general.


Burpees are one of my favorite HIIT workouts. Incredible for shedding fat, and of course, helping you poop. If you are struggling with constipation, you are not going to have any issues if you can complete a full HIIT workout using burpees.

Maybe burpees aren’t your thing. You can also check out our list of 4 of the best high intensity interval training workouts for beginners at home.

Main Point: Exercises that help you poop

As you can probably tell by now, there are many exercises that make you poop. In fact, it is really not about the actual exercise at all.

The main thing to consider is that exercise helps you poop because it increases blood flow to important parts of your body. When your blood flow increases, it stimulates the areas around your intestines. Therefore, the increased blood flow makes you go to the bathroom.

If you have been struggling with constipation, one of the best things that you can do to improve your future is to get on a regularly scheduled workout plan. Remember, one of the biggest contributors to constipation is lack of activity.

We now know that any increase in activity will lead to increased blood flow. The higher the heart rate, the more blood flow that is going to happen. And with that being said, walking is going to have less of an impact than high intensity interval training.

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