Add your promotional text...

IBSFit Workout Plan

Sticking to a regular fitness regimen can be taxing when your symptoms vary day to day. Varying forms of discomfort from boating, to nausea, to constipation and abdominal pain can all impact our capacity to work out. Diet and supplementation (and medication if needed) are the best way to manage symptoms. However, IBS management is not a cure all, meaning it's important to learn how to minimize discomfort on days when our gut is giving us trouble.

The IBSFit workout plan is a strength training program centered around effective workouts that minimize positions and movements that can exacerbate abdominal discomfort. The program is geared toward intermediate lifters who already understand much of the basics. While IBSFit is generally tailored towards those with IBS (shocking), our workout plan is useful for anyone experiencing similar GI issues such as IBD, Acid Reflux, Gastritis, and more. Because getting in great shape shouldn't be reserved for those with cooperative bowels.

Upper Body

Lower Body

CHEST

  • Converging Chest Press Machine

  • Decline Machine Fly

  • Machine Incline Press

AVOID

  • Any single arm chest exercises

UPPER BODY

UPPER BACK

  • Lat Pulldowns with Single Arm Grips

  • Seated Cable Rows

  • Face Pulls / Smith Machine Shrugs

AVOID

  • Machine Rows with a Chest Pad

  • Straight-Arm Pulldowns

SHOULDERS

  • Seated Dumbbell/Machine Shoulder Press

  • Dumbbell Lateral Raises

  • Machine Reverse Flies

AVOID

  • Standing Shoulder Press

BICEPS

  • Concentration Curls

  • Preacher Hammer Curls

  • Decline Curls/Hammer Curls

AVOID

  • Spider Curls

TRICEPS

  • Rope Overhead Tricep Extension

  • Single Arm Rope Pushdown

  • Narrow Grip Bench Press

AVOID

  • Skull Crushers

  • Rope Pushdowns

FOREARMS

  • Narrow Grip Reverse Barbell Curls

  • Dead Hangs

  • Wrist Curls/Extensions

AVOID

  • Farmers' Carries

GLUTES AND QUADS

  • Smith Machine Split Squats

  • Hack Squats

  • Cable Kickbacks

  • Cable Side Leg Raises

  • Leg Extensions

AVOID

  • Barbell Squats

  • Seated Leg Press

LOWER BODY

HAMSTRINGS & LOWER BACK

  • Back Extensions

  • Leg Curls

  • Bonus: Hip Adductions for Groin

AVOID

  • Good Mornings

ABS

  • Ab Rollouts

  • Bench Leg Raises with Hip Thrust

  • Weighted Decline Crunches

AVOID

  • Machine Ab Crunch

  • Hanging Leg Raises

Obliques & Serratus

  • Side Bridges

  • Seated Front Shoulder Press

AVOID

  • Cable Oblique Twists

  • Landmine Twists

CALVES

  • Leg Press Calf Raises

  • Standing Machine Calf Raises

AVOID

  • None

Follow/Contact
Stay Updated