1 squat and walk, wake up in the morning, lie flat, naturally separate your legs, and take a few deep breaths. Drink some water after getting up, then squat down, walk back and forth indoors for a few laps to massage your abdomen, and take a deep breath, which will make you feel the urge to go to the toilet soon.

2 Hip movement Sit on the ground, keep your legs straight, put your feet together, grab your feet with both hands, and try to keep your body close to the ground. Then let go of your feet, inhale, contract your anus, and then slowly relax. Repeat 10 times. In this process, the abdomen is squeezed, coupled with the contraction of the anus, which can form a defecation reflex.

3 when lying prone, lift your chin slightly and inhale deeply, raise one leg and keep the other leg level. Hold this position for a few seconds, then exhale and lower your legs. Do it again with the other leg. This kind of exercise can promote the blood circulation of sciatic nerve, which is of great help to abdominal distension, indigestion and constipation.

Skipping rope can promote defecation. Women are more prone to constipation than men. First of all, because women eat less, there is less refined food, and the intestinal peristalsis is slow. Secondly, women exercise less, and regular exercise can make the intestines crawl better.

The best way to prevent constipation is to skip rope and vibrate internal organs. Bouncing can stimulate bones and muscles, promote blood circulation and strengthen the immune function of lymphatic system, which is very important for relieving constipation.