If you're constipated you should try adding more fiber to your diet.
You can also help the poop come out and relieve constipation by drinking some prune juice or eating prunes.
Prunes and prune juice is a natural laxative that if you eat enough prunes or drink enough prune juice you'll be on the toilet pooping in no time.
If that doesn't work then you might also try a suppository where you use warm soapy water up your anus and it helps to clean your bowels out.