Bodyflex exercise for the sides. Effective bodyflex exercises for the abdomen

How to get rid of belly fat with help? Who is the popular bodyflex suitable for? Does bodyflex work? Read the answers to all questions in this article!

Slim waist - one of the main problems of women, even those whose weight does not exceed the norm. Small fat deposits in the abdominal region spoil the whole aesthetics of the body, and with it the mood. In cold weather, this flaw can be hidden by clothing. But what to do in the summer? Hide under an umbrella and in robes? There is only one way out - to fight body fat.

How to beat waist fat?

In fact, the problem of removing excess fat from the waist is more unpleasant than difficult. It's unusual to go to the gym or do aerobics three times a week, especially for those who haven't lifted anything heavier than a ballpoint pen.

Fitness or body flexing will be extremely exhausting at the initial stage, but after two to three weeks you will say “thank you” to your perseverance and willpower.

If you, in addition to wanting to get a thin waist, want to increase physical strength, you'd better prefer fitness. And you don't have to go to the gym for this. All you need is dumbbells and two short stools. With this simple tool, you can do exercises for all muscle groups.

If you are only concerned with removing excess fat, there is nothing better for you than body flex. Running is also a very good tool for body shaping, but most women don't like this tool because it is boring.

Bodyflex can be done at home. Of course, in a special room with an instructor it is better. But nowadays, you can find detailed instructions for classes on the Internet or in a bookstore.

Body flexing is guaranteed to transform your body. This system is in no way inferior to fitness training in its ability to burn fat. Some women consider body flex a useless job. Basically, such judgments are made by those who watched how girls in the gym performed similar exercises for a long time and did not achieve impressive results, their sides remained saggy, and fat did not disappear in other places.

Yes, very often you can see obese women in gyms performing side bends, twisting and other simple exercises. Their obesity is not eliminated - because they do these exercises without the right intensity and do not follow the diet.

In addition, most girls and women from among the visitors to gyms are engaged in an incorrectly constructed program. For example, they train the abs after hard exercises for the lower back, or they are simply lazy in these exercises and do not give their all.

In the first case, the load from the abdominal muscles goes to the muscles of the iliopsoas region - the same muscles that are used when lifting straight legs in the hang, but do not play any role in the aesthetics of the abdominal region. Such trainings are absolutely useless, they only disappoint the fair sex.

Diet plays a secondary role, but if your figure is far from perfect, you better not neglect it! The correct diet, healthy sleep, combined with body flex are guaranteed to transform you.

If, while practicing with dumbbells and simulators, you can somehow deceive yourself, just tired of the number of repetitions, then in the case of body flex, this is simply impossible. In this case, you do the exercise or not. In the case of fitness training, you can allow cheating (not quite correct exercise performance) or work half-heartedly. The result is wasted time, money and self-dissatisfaction.

Where to begin?

• Before you start adjusting your waist, you need to know exactly the cause of its imperfection. It often happens that the reason for the enlargement of the abdomen is simply a large stomach. In this case, it is enough just to switch to another diet - eat more often, but reduce portions. If you have a lot of subcutaneous fat and at the same time the whole body is more or less symmetrical, do not bother yourself with training the abdominal area.
• If you do not have excess body fat, constantly eat no more than five times a day and at the same time your portions are relatively small, but your waist is still large, you need to perform an exercise to reduce waist size - sitting torso turns.
• Bodyflex is good in all cases - to get rid of abdominal fat, to correct the body and strengthen the body. The program as a whole has a beneficial effect on the endocrine system, strengthens the heart and lungs. In addition to getting rid of excess fat, it helps the joints remain flexible and the muscles elastic.

For a woman, this sport is simply irreplaceable. You can practice even while at home.

Bodyflex is an American technique that consists of breathing exercises and Pilates elements. It is a great substitute for aerobic or grueling workouts that not everyone can do. This fitness works out all muscle groups, allows you to lose weight. If you want to correct your figure, body flex for slimming the abdomen will help with this.

The correct breathing technique affects most of the processes in the human body. Cells need sufficient oxygen. The processes of inhalation and exhalation are responsible for this. The alternation of oxygen absorption and air retention have a beneficial effect on the breakdown of fats, strengthening muscle mass, and the process of losing weight.

The idea of \u200b\u200bbody flex gymnastics belongs to Grieg Childers. She noticed that if you hold air during exercises for the abdomen and waist, then the process of accelerated fat burning begins, and weight loss occurs intensively. Cellulite disappears, the skin becomes taut, wrinkles and flabbiness disappear.

Marina Korpan became a follower of the technique. This is a fitness trainer who has improved the technique, popularized body flex for domestic women.

The results of body flex exercises:

• in 1 week, you can achieve a decrease in volume by 10-15 cm;
• it is enough to do 15-20 minutes a day;
• has no restrictions on age, physical fitness;
• has a rejuvenating effect on the face, neck;
• you can do it anywhere, you don't need space, special equipment.

Bodyflex breathing exercises for weight loss can be performed after childbirth, when any physical activity is prohibited. Proper muscle control allows you to quickly remove excess fat from the abdomen, accelerate uterine contraction. Women notice an improvement in the tone of the vaginal walls after exercise.

Preparation for training

You can do it at home. The technique is easy to master by watching the lessons on the Internet or using the recommendations of specialists.

Where to start a bodyflex complex for the abdomen and sides to lose weight:

Choose a time that is convenient for you and allows you to practice regularly. Practitioners advise exercising in the morning, before breakfast. If you have achieved the desired figure, you want to keep fit, classes can be held in the evening. This approach will help you to cheer up after a hard day.

When losing weight, wait 2 hours between exercises and meals. This is enough for the food to be digested, the stomach does not work actively. The approach will increase the effectiveness of gymnastics. Drinking water is allowed.

Before starting classes, measure your abdomen, hips, buttocks with a tape measure to see your progress from fitness. Repeat measurements at the end of the session. It is advisable to do it every few days in order to see a positive trend. The result will be pleasing, create additional motivation to continue training. With each new lesson, centimeters will go away.

Before you start charging, you need to master the breathing technique, which consists of 5 stages. The training process will take some time, but in the process, weight loss in the waist and abdomen will occur.

Bodyflex breathing technique:

1. Relax your body, pull your mouth into a tube, slowly exhale the air from your lungs without a trace.
2. Quickly draw in oxygen through your nose until it stops.
3. Exhale vigorously through your open mouth. It should sound something like groin.
4. Pull your stomach under your ribs, hold for 10 seconds. Don't breathe.
5. Relax, fill your body with a portion of oxygen.

Having mastered the correct breathing, you can move on to a set of exercises.

Isolated exercises for slimming the abdomen and sides

Bodyflex from Korpan for weight loss is diverse, it has exercises for different parts of the body. You can work fully with the whole complex or only with the next 4 tasks.

№1 ... Sit on the floor. Lie down with your knees bent. Stretch straight arms above you, try to reach up with your shoulders. Keep your back and head off the surface. It is important to climb to the highest possible height. We carry out breathing exercises. We return to the starting position. Repeat 3 times.

№2 ... Stand with your feet at shoulder level, spread your arms to your sides. Hold your breath using the body flex technique, slowly tilt your body to the side in order to reach with your hand to the fingers of the lower extremities. It is important not to bend your knees for losing weight on the sides and abdomen. The head turns back and looks at the palm of the abducted hand. We count to 10, get up.

№3 ... Lie face down on a surface. Socks, chin pressed into the floor. Spread your legs to the sides, grab your ankles or feet with your hands. Go through all the breathing stages, begin to pull your head upwards, unbend your knees, take your shoulders back up to 10 counts. Relax and repeat 2 more times.

№4 ... Sit down, stretch your legs, point your socks towards you. Exhale, lie down on your legs, pull your hands to the tips of the fingers of the lower extremities.

Bodyflex breathing exercises, performed with Marina Korpan according to video or instructions, help to quickly make a thin waist, hips tightened. With them, it is easy to remove fat from problem areas. This is the best method of losing weight in the abdomen without exercise equipment, muscle pain.

Complex bodyflex exercises

It is known that fat from the body leaves evenly, which means that working out one problem area is not enough for an effective result of weight loss. When practicing bodyflex, it is recommended to combine exercises for the abdomen, waist, and other parts of the body. Exercise all muscles as a whole. Do each exercise 3 times.

Exercise "Boat"... Removes ears from thighs. To perform body flex, sit down, stretch your legs, spread them. Place your hands behind your back, place your palms on the floor, do not bend at the elbows. Start doing breathing exercises for weight loss. Take a deep breath and hold for 5-7 seconds. As you exhale, pull your torso down. The muscles of the legs will become toned, elastic.

Exercise "Pantomime"... Acts on the muscles of the neck, promotes weight loss. To simplify the exercise, do without breathing technique. Stand up straight with your head straight. Bring your lower jaw forward and try to stick out your lips. Stretch your neck until tension is felt. Raise your head to the sky, relax. Working out the neck muscles in body flex will allow you to perform more complex exercises, helps to remove fatty chins.

Exercise "Swallow"... Removes fat from the thighs, makes the buttocks round, enhances the process of losing weight. Get on all fours and lower your elbows to the floor. Extend one leg, transferring your weight to your arms. The toes of the raised foot should be pointing down. Do not lower your head. Try to do 20 lifts on each leg. Exhale as you descend. On the rise, hold for 2-3 seconds without breathing.

Exercise "Scissors"... Tightens the lower abs. Lie on the floor, close and extend your legs. Place your palms under your buttocks to support your back. Do bodyflex breathing exercises. Pulling in your stomach, lift your legs 9 cm, keeping them together. Swing, keeping your toes stretched out. The duration of the swing for weight loss is 8 seconds. Then lower your limbs.

Exercise "Cat"... Helps to form a narrow waist, keeps the muscles in good shape. Get on all fours with your head straight. Do the breathing technique, drawing in your stomach, arch your back as much as possible. Hold for 8-10 seconds.

Exercise "Diamond"... It corrects the waist, strengthens the muscles of the inner part of the arms, and helps to lose weight in the abdomen. Stand with feet hip-width apart. Stretch your arms, palms at chest level, fingertips touching each other. For 8 counts, breathe in the bodyflex technique, pressing your fingers against each other.

Many bodyflex exercises are borrowed from Pilates. This combination with breathing exercises helps to swing the buttocks, make the stomach flat.

Indications and contraindications for exercise

For Bodyflex classes to be effective, you need to clearly follow three simple rules from Childers and Korpan:

1. Exercise regularly every day. Speed, the number of repetitions do not matter, the main thing is the frequency of classes.
2. The best time to lose weight by breathing is in the morning. The stomach must be empty! Avoid exercising after eating. If you cannot get up early and work on your body before breakfast, then be sure to wait at least 2-3 hours after the end of the meal.
3. Bodyflex is not combined with strict restrictions on food for weight loss of the waist, sides, hips. During breath holding, the body needs energy to break down fat. Give up fried, starchy foods, sweets.

Gymnastics for weight loss has contraindications:

• problems with the spine: the presence of implants, recent surgery, destruction of the ridge links;
• menstrual bleeding, internal;
• intracranial pressure;
• heart failure;
• bodyflex is contraindicated in vascular aneurysm;
• pregnancy;
• pathology of the vascular system;
• infectious diseases;
• chronic diseases during an exacerbation.

If you regularly perform bodyflex exercises for the purpose of losing weight with strict adherence to the technique, you can see shifts in a week. The volume of the body begins to decrease, cellulite becomes less noticeable, the waist, sides, and abdomen are formed.

Good day to all readers. The long-awaited spring has come! It's time to tackle your figure. And you can do it without dieting or going to the gym every day. Breathing exercises for belly slimming will help you. This gymnastics can be successfully done at home. Let's take a look at what it is. What are its advantages and does this system have contraindications.

The basis of any type of training is diaphragmatic breathing. Thanks to him, the volume of the lungs expands. The blood is very quickly saturated with oxygen. The increased blood flow speeds up the metabolism. And this always leads to fat burning.

This gymnastics doesn't just help you lose weight. It is good for the whole body. Since it regulates metabolism and improves lung function.

Nowadays, body flex and oxysize have become very popular. These systems combine static exercises with a certain breathing technique. However, they are not the same. I'll tell you what the difference is.

By bodyflex system oxygen goes where you need to burn fat. No diet is required, but you can do it strictly on an empty stomach. You will have to spend only 15 minutes per day for such classes. The exhalation in bodyflex ends with a deep breath. After it, you again need to exhale sharply, hold your breath. The exercises are performed while you are not breathing for 8-10 seconds. In our country, this system is actively promoted by Marina Korpan.

Gymnastics Oxysize has similarities with bodyflex. The difference is that there are no abrupt exhalations. There are short breaths. Those. one deep breath is taken, followed by three short breaths. Further, a deep exhalation, followed by three light pre-exhalation. This scheme is repeated up to 30 times. You can do it after eating. During such inhalation and exhalation, the abdominal muscles contract. In a quarter of an hour, 250 contractions occur. At the same time, calories are actively burned.

Pros and cons of training

I am sure that many of you will be skeptical about this system. How can deep breathing help weight loss? Please do not jump to conclusions. From my own experience, I was convinced of the effectiveness of such gymnastics. The most important thing is to follow all the recommendations. And first of all, learn to breathe correctly.

Studies show that bodyflex promotes active fat burning. 140% more burns than jogging

Here are the main benefits of breathing exercises:

• metabolism is accelerated, which means that fat cells are burned;
• improving the functioning of the digestive system;
• cleansing the body of toxins;
• production of positive hormones - endorphins.

And after classes, a high level of metabolism is maintained throughout the day. What we need 🙂

This gymnastics, despite its effectiveness, has some contraindications. She should not be engaged in asthma, increased intracranial pressure. With diseases such as pulmonary hypertension, glaucoma. As well as heart failure, aortic aneurysm. In the postoperative period, as well as in diseases of the thyroid gland. Bodyflex is ineffective for hormonal disorders.

As for oxysize exercises, in our country they have not been clinically tested. The system is more gentle than body flex. Although the contraindications are similar. Indeed, in oxysize it all comes down to holding the breath. For any serious chronic diseases, classes are contraindicated.

How to do it right

If you want to achieve results, you must first master the breathing technique. Diaphragmatic breathing is the breathing of babies. In small children, the belly rises up as they inhale. In adults, the chest rises. In the description of the bodyflex or oxysize technique, this is the main parameter. Since I am familiar with bodyflex in practice, I will give recommendations on this system.

To master this technique, Greer Childres (the founder of body flex) recommends practicing in a certain position. Legs shoulder-width apart, in a bent position. The body is slightly tilted forward. Place your palms on the area just above the knees.

1. Start with a series of even, deep breaths in and out.
2. Then push the air hard, emptying your lungs completely. After exhaling, inhale quickly through your nose. In this case, the abdomen should be strongly inflated. When this happens, the lower ribs move apart, and the lungs are better filled with oxygen.
3. Then exhale the air forcefully through your mouth while drawing in your stomach. Those. with an intense inhalation, your stomach should be inflated. And when you exhale, deflate.
4. After exhaling, the breath should be held for 8-10 seconds. At the same time, the stomach should be constantly drawn in, not relaxed. This workout is called "natural pause". After 10 seconds, inhale again.

The most important thing in this system is the gradual mastering of the breathing technique. At first, I recommend that you devote several lessons to this. And only then proceed to bodyflex exercises. You may find it difficult to hold your breath for 10 seconds at first.

You also need to control the movements of the abdomen. Don't breathe in your chest! Static exercise will be of no use if you continue to breathe normally.

Bodyflex exercises

Marina Korpan has been practicing body flex for many years. She has achieved amazing results and shares her best practices with us. These are proven sets of exercises for different parts of the body. We will look at gymnastics for the abdomen and sides, as well as the hips.

For belly reduction

Gymnastics is aimed at stretching the sides, as well as belly fat. Spread your feet shoulder-width apart. Bend them slightly at the knees. Place your palms just above your knees. The position is similar to that of a "volleyball player". Do the breathing exercise I described above. Draw in your stomach as you exhale.

Lower your left hand, place its elbow on the knee of your left leg. And take your right leg to the side, the sock needs to be extended, the foot does not come off the floor. Pull your right hand up over your head. You should feel a stretch in the muscles from your side to your thigh. Count to 8-10 seconds, then relax your stomach, you can take a breath. The exercise is repeated 3-5 times. Then change hands.

For waist and hips

This exercise is performed while sitting. It will help you not only remove your stomach, but also tighten your hips. Sit down on the floor, cross your legs. The left leg must be thrown over the right. Bend your legs. With your right hand, grab the knee of your left leg. And take your left hand behind your back.

Exhale, inhale, then inhale deeply and exhale sharply. Remember to suck in your stomach strongly as you exhale. Pull your left knee towards you, it should "look" up. At this moment, you twist your body to the left, the tension will be in the waist.

In this position, one must try to look back. At this point, the muscles in your waist and outer thighs will stretch. You need to count up to 10 seconds and inhale. The exercise is repeated 3-5 times, then the position of the legs and arms changes. To make it easier for you to deal with the set of exercises, I selected a video from Marina Korpan. In it, she explains in detail the breathing technique and how to perform the basic exercises.

At first I did it wrong, I had a headache and I quit the exercises, thinking that they were ineffective. Only after watching the video lessons, Korpan began to understand more. In addition, I have low blood pressure, and I wanted everything "to the maximum" 🙂 Monitor your well-being and exercise in moderation.

Also, be sure to read my article "". This is also a very effective waist exercise.

Tried Results

Elena: I worked on my own, lost 15 kg. The system is working! At the same time, I managed to tighten the figure well. Nothing hangs anywhere, the skin is toned.

Alenka: I did the vacuum exercise for a month. I really wanted to remove my stomach. Bottom line - the waist has decreased by 5 cm. I'm happy as an elephant.))

Forget-me-not: I got very fat after giving birth. I decided to try bodyflex. I have been studying for a little over a week. There are results - I pulled on a skirt that I could not fit into. I'll see what happens next, but for now I'm determined.

Oksana: I couldn't do it. probably did not work out breathing correctly. The head is very dizzy and the heart just jumps out of the chest.

Natasha: I have zero results in two months. I did it on an empty stomach in the morning, all my centimeters with me.)) But after classes I felt great, the energy was in full swing. I regret that I gave up, but to be honest, now I'm too lazy to start.

Sisi: The result exceeded all my expectations !! I not only lost weight, I stopped getting sore throats and ARVI. I got rid of shortness of breath, I feel great. I'm not going to quit classes.

From myself I want to add - do not expect miracles right away. The result will be, but with the correct breathing technique and daily exercise. Also, do not forget about proper nutrition. Bodyflex in combination with cakes is a bad tandem. During the period of weight loss, you will need to exercise every day. When you reach the result, the sessions can be reduced to three times a week.

If you have experience in body flex or oxysize - share your impressions! and see you soon.

It is most difficult for women to deal with belly fat, since it is in this area that it is mainly accumulated. Losing weight usually starts from the chest, sides and arms, while the waist does not want to say goodbye to fat reserves longer than other parts of the body. But this problem is easily solvable, since there is an effective breathing exercises for bodyflex weight loss. We suggest you consider only a part of the complex for beginners, which consists of only 12 exercises. And find out which of its elements are responsible for the loss of volume in the waist area.

Why bodyflex is effective

The effectiveness of the method has been confirmed in practice by hundreds of thousands of women and men around the world. The founder of the direction, Grieg Childers, even made a fortune for herself, publishing a book that became a bestseller and selling multimillion copies of videotapes. The weight loss technique is based on a simple and at the same time revolutionary discovery - the deeper we breathe, the healthier and slimmer our body becomes.

It is deep breathing that makes body flex for the abdomen effective. Oxygen entering the body saturates the blood. And she already enters the body, carrying the natural catalyst of fat to every corner of it. But more importantly, we have the ability to control, direct this flow of healing blood. To do this, we perform stretching exercises, which are the cornerstone of breathing exercises for slimming the abdomen.

Thanks to this approach, the effect is achieved very quickly: the belly subsides in 3-4 days, a steady weight loss is observed for several weeks. Muscles become toned, body relief improves. It is extremely important that not only external, but also internal muscles work, and one of them is our stomach. You do not have to limit yourself to food, as your appetite will become much more moderate without any discomfort on your part.

How to prepare for gymnastics

• Decide on a convenient time for yourself and practice daily. Bodyflex for weight loss is especially effective in the morning, right after sleep. But when the desired slimness is achieved, you can postpone your workouts for the evening to get a boost after work.
• Exercise no earlier than 2 hours after eating. Your stomach shouldn't be busy digesting food. Drinking water is allowed.
• Arm yourself with a measuring tape! Be sure to measure your waist, hips, and each hip separately before starting workout. After the third workout, you can measure yourself again and do it every day. Each time you will notice a decrease in volume, which is the most important advantage of the bodyflex exercise complex.
• Get trousers or a skirt that won't fit your curvy shape. Try them on regularly. After 2 weeks you can put them on without any problems!
• A set of 12 exercises takes 15 minutes a day and body flex is used for the face, thighs, buttocks, and waist. The most effective is complete breathing exercises for weight loss. Reviews of the complex for the abdomen confirm its productivity if you need to tighten your waist in the absence of pronounced problems with volumes in other parts of the body.

The Bodyflex exercise system is based on the principle of burning fat with oxygen. By regulating your breathing and pulling in your abdominal wall, you exercise your muscles while simultaneously shedding fat. Exercise can help remove sagging skin, slimmer legs and arms, and flatten belly.

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The Bodyflex principle

The Bodyflex system was developed and tested on herself by the American Greer Childers. According to the creator of the course, only a quarter of an hour of daily exercise is enough to achieve the desired effect. The main thing is regularity and correct breathing. A separate lesson should be devoted to its development. You can train on your own by learning the exercises from books and videos. But if this option seems too simple to you, sign up for a body flex group and work out under the guidance of a trainer.

The effectiveness of exercise will increase if you follow the correct diet. Avoid too fatty foods, sweets and sodas - they contribute to bloating and fat deposition in the waist area.

The creator of the complex recommends focusing not on weight, but on parameters. Before you start exercising with a measuring tape, measure your waist, as well as the "lower" and "upper" abs a few centimeters above and below the waist, respectively. Write down the resulting numbers. After a week, the centimeter should show more pleasant results.

If you want faster results, do the mini-complex twice a day, morning and evening.

As a result of regular training in the system, you will be able to lose weight, improve posture and change the parameters of your body - remove your belly, make your legs slimmer, create an elastic press and a thin waist.

Practicing breathing

Breathe out all the air from your lungs. Collect your lips into a tube and release it slowly and evenly. Then close your lips and take a deep breath through your nose, filling your lungs with oxygen. Freeze for a few seconds and exhale sharply. The exhalation should be deep, in several steps and go straight from the diaphragm.

After exhaling all the air, close your mouth and hold your breath, pulling your stomach with all your might under the ribs. Hold it in this position for a slow count of eight, then inhale and relax your abs. Before starting the exercises, work out the techniques of correct breathing, bringing them to automaticity.

Mini-set of exercises for the abdomen

In the "Bodyflex" complex there are several exercises aimed at eliminating fat from the abdominal area. Correctly performed exercises train the abdominal wall, load the rectus and oblique abdominal muscles, and contribute to the development of flexibility. Each exercise should be performed three times, holding your breath for as long as possible.

Start with an exercise aimed at training your upper and lower abdominal muscles. Lie on your back, bend your legs at the knees, place your feet on the floor at a distance of 30 cm from each other. Raise your hands and pull them up without lifting your head off the floor. Do the breathing exercise with your abdomen pulled in strongly, extend your arms, raising your shoulders and head. Tilt your head back, chin up. Raise your chest and shoulders as high as possible - tension should be felt throughout the body. Hold this position for 8 counts, then lower yourself down, inhale and relax.

Try an exercise that can strengthen your lower abs. Lie on the floor with your legs extended. Place your palms under the buttocks. Do a breathing exercise, draw in your stomach. Raise your legs 9-10 cm above the floor and make several wide scissor-style swings with them, stretching the socks. Exhale, lower your feet to the floor.

For the oblique muscles of the abdomen, a simple but very effective exercise is suitable. Sit on the floor with your knees crossed and your left leg over your right. Place your left hand behind your back and wrap your right hand around your left knee. Do a breathing exercise, draw in your stomach and with your right hand pull your knee towards you, while turning your torso to the left. You should feel a strong tension in the muscles in your waist and hips. Hold this position for 8 counts and slowly return to the starting position. Repeat the exercise 3 times in each direction.

Effective body flex exercises for the abdomen

Bodyflex is an effective breathing exercise that helps not only lose weight, but also tighten the muscles of the whole body. This training complex is suitable both for people who practice regular sports and for those who are first faced with the need to fight extra pounds (for example, young mothers).

What determines the high efficiency of this training practice? Diaphragmatic breathing combined with a static load on the muscles provides “targeted” delivery of oxygen to problem areas of the body - for example, the lower abdomen, thighs, buttocks, back, inner surface of the arms. This is a "trigger" for active fat burning, that is, weight loss.

One of the main advantages of body flex is a quick result - after 3-4 days the belly “falls down” noticeably, the waist becomes narrower, the muscles of the press are tightened. Considering that one workout takes only 15 minutes a day, the effect is overwhelming.

• You need to do it every day, preferably in the morning.
• If it is not possible to organize a morning workout, you can do breathing exercises during the day. It should be borne in mind that the last meal should be two hours before class.
• In order to track the results of training, measurements should be taken regularly (the main parameters are the volume of the chest, waist, hips, etc.).
• At the heart of bodyflex is a set of 12 exercises for the waist, hips, abdomen, face. They take only 15 minutes a day to complete.

Exercise technique

Bodyflex for the abdomen is "built" on the correct diaphragmatic breathing. Beginners should, first of all, master the body flex breathing technique:

• The exhalation should be calm, smooth, deep. It is necessary to exhale air through the mouth, while the lips should be closed.
• Inhale is intense, sharp, deep. The air should be inhaled exclusively through the nose.
• After inhalation, it is necessary with the help of the diaphragm to quickly push out all the air from the lungs (through the mouth), this action can be accompanied by the sound "groin!"
• This is followed by holding the breath (for 8 seconds). The abdomen is pulled in, pressed against the spine, the chin is lowered to the chest.
• The last stage is relaxation, breathing restoration.

After the breathing technique is mastered, you can proceed to the study of the "problem areas". First of all, this is, of course, the abdominal area.

Consider bodyflex exercises for the abdomen and sides:

• An effective exercise for the hips and abdomen - scissors... The starting position of the body is lying on the floor, legs are straightened, hands are under the buttocks, palms are turned down. The head and lower back are firmly pressed to the floor. A basic breathing exercise should be done. On holding the breath, straight legs are raised above the floor (not high, by 8-10 cm). Now it is worth moving your legs from side to side, imitating scissors, the socks are stretched. Each approach is 10 accounts. The exercise is repeated three times.

• Starting position - legs are shoulder-width apart, bent, palms are fixed just above the knees. You should hold your breath, lower your left hand, put your elbow on the same knee, take your right leg to the side (the feet do not come off the floor, the toe is pulled). Next, you need to raise your right hand up, feel the muscle stretch.
• Another bodyflex exercise that helps to remove the belly is abdominal Press... Starting position - lying on your back, legs bent at the knees, feet pressed to the floor. Raising your hands up, it is necessary to perform a breathing exercise (you cannot take your head off the floor). Now you should stretch your straight arms forward, while lifting your shoulders off the floor and throwing your head back. After that, you need to return to the starting position, relax the muscles. The exercise is performed three times (delay at the top - 10 counts).

• Complex bodyflex exercise for the waist, abdomen, hips - pretzel... The starting position is sitting on the floor. Legs are crossed with the left knee on top. The lower leg is straight. The left hand should rest on the back (the body is turned in the same direction), the right hand holds the left knee. In this position, holding the breath, the body weight is transferred to the left hand, the right one pulls the knee to the body. In this position, you should linger for 10 seconds (the maximum tension of all the muscles involved should be felt). The exercise is repeated three times on each side.

Consider several bodyflex exercises for a beautiful waist:

• Diamond... Starting position - legs are shoulder-width apart, body is straightened. Hands are closed at chest level. It is necessary to perform a breathing exercise and, while holding your breath, press your fingers against each other (8 counts). The described manipulations are performed 3 times in a row.

• Cat... The starting position is standing on all fours. While holding the breath, it is necessary to arch the back as much as possible, linger in this position for 8 counts, the exercise is repeated three times.

The first results of training will be noticeable already a few weeks after the start of training - the waist will become narrower, the stomach will tighten, the hated sides and folds on the back will "go away". The main thing is not to forget about the daily breathing exercises.

Greetings, dear readers! Have you ever thought about losing weight without exhausting workouts in the gym, without rigid diets?

Do you think this does not happen, and problem areas will not leave you? I will destroy your stereotypes! Bodyflex for the abdomen is today's topic.

What is the salt

For many women, the belly is the most problematic area. Excessive deposits on the sides, far from the wasp waist, cannot but disturb the beautiful half of humanity.

Breathing exercises can help you lose weight. It is very convenient to do it at home, the main thing is to do it regularly, 15 minutes a day.

Bodyflex is a special complex of physical activity that combines exercises with a special breathing technique. It is in this technique that the whole essence of the system lies.

Agree that it is not for nothing that coaches in the gym pay attention to breathing technique? If a person breathes correctly during training, then the body is actively saturated with oxygen.

As a result, fat is burned, the body becomes toned and elastic, wrinkles are smoothed.

Breathe, breathe

Bodyflex exercises require correct breathing:

• Relax. Exhale all the air from your lungs slowly and deeply. Keep the lips folded into a tube.
• Inhale quickly and deeply, filling your lungs with air as much as possible. Breathe through your nose.
• Then exhale sharply through your mouth, making a groin sound.
• Re-draw air into the lungs and hold your breath for 10 seconds.
• Relax your abdominal muscles and exhale slowly.

Three main rules

To remove the belly and achieve the best results, you must strictly adhere to these basic rules:

1. Perform exercises only on an empty stomach. The best time to exercise is the first half hour after waking up.
2. Regularity is our everything. The technique is based on the frequency of repetition of the sessions, not on their intensity.
3. "No" to diets. Nutritionists believe that after physical exertion, the body needs to replenish the energy spent in training. Therefore, it is not worth resorting to diets, all the more stringent. It is important to balance your diet by eliminating unhealthy foods.

The effect of regular exercise

With daily exercise, changes in the volume of the waist and sides can be seen after the fifth workout. Also, the skin will be noticeably smoothed, cellulite will go away, and weight will begin to decrease.

According to doctors, bodyflex strengthens the nervous system, increases stress resistance, and helps to harmonize the internal state. In addition, the work of the digestive tract is accelerated, which naturally leads to weight loss.

Contraindications

People with hypertension, problems with the cardiovascular and respiratory systems, with exacerbation of chronic diseases, as well as during menstruation and pregnancy should refrain from classes.

A set of exercises for a flat stomach

Want to achieve a reduction in belly volume? Here are five of the most effective exercises.

Side stretch

Stand up straight with your legs slightly bent. Put your hands just above your knees. Make a breathing technique. To the side Will tone the waist and form expressive features.

Stand up straight with your legs slightly bent. Put your hands just above your knees. Make a breathing technique. Stretch the right leg to the side (keep it straight), transferring the body weight to the left leg.

At the same time, raise your right hand up, then stretch for it to the left side to the bent leg. Exercise for 8 counts. Repeat 3 times (for each leg).

Diamond

Stand up straight with your legs slightly bent. Put your hands just above your knees. Make a breathing technique. Aside Adjusts the waist and improves the shape of the inner side of the arms.

Stand up straight, feet - shoulder-width apart. Extend your arms in front of you at chest level so that your fingertips touch. Force to press with fingers on each other. Respiratory technique for 8 counts. Repeat - 3 times.

Abdominal Press

Lie on the floor. Do the breathing technique. Lift your shoulders and chest using the strength of your abdominal muscles. Stop for 8 accounts. Do it 3 times.

Scissors

Stand up straight with your legs slightly bent. Put your hands just above your knees. Make a breathing technique. Sideways Adjusts the lower press.

Starting position: lying on your back, hands under the buttocks. We do the breathing technique, lift the legs off the floor by 10 cm. With the legs, do the widest possible swings to the sides, counting up to 10. Repeat - 3 times.

Cat

Stand up straight with your legs slightly bent. Put your hands just above your knees. Make a breathing technique. Sideways Makes the waist and tones the body.

Get on all fours. We keep our head straight. We do breathing techniques. Pull in the stomach and arch the back up as much as possible. Count to 10. Repeat 3 times.

Vacuum

Another powerful exercise. The bottom line is to give the transverse abdominal muscle tone and elasticity. For more details on the exercise, see this video:

What to remember

Summing up, I want to note the following:

Do body flex daily. Only through regular exercise can you see progress.

Do not forget about proper and balanced nutrition: it will speed up the process of losing weight.

To achieve a more significant result, it is necessary to increase the load time and the number of exercises.

Always remember contraindications.
There is also a bodyflex system for the face. I wrote about her in my article "Respiratory gymnastics for the face: young people with every breath"

This is where I end. Don't forget to subscribe to blog updates. Until next time!

Yogis and doctors are sure that all health problems arise from insufficient oxygen saturation of body tissues. The founder of bodyflex, the American G. Childers, claims that by practicing according to her author's method, it is possible without much effort to tighten the body, adjust its proportions and improve overall health.

The founder herself, with the help of classes according to her technology, lost 6 sizes and lost the hateful excess weight that she gained after the birth of three children.

Basics and concept

BodyFlex is a unique set of exercises based on breath holding combined with stretching. It uses diaphragmatic breathing, more simply called belly breathing.

The exercise algorithm is as follows:

• Relax. Breathe out smoothly, then inhale and exhale strongly with a short breath holding, note that during the last exhalation, the stomach must be strongly drawn in;
• Go to pose. Which corresponds to a certain exercise, you need to stand still for 8-10 seconds, for beginners it will be enough to count to 5.

The maximum result can be obtained only with the correct breathing technique, then during a power load the muscles are additionally saturated with oxygen, and when performing narrowly targeted exercises, a more effective process of burning fat cells occurs.

Correct breathing, combined with exercise, with regular performance and inclusion in the diet of "Monastic tea", which promotes weight loss, will give an incredibly fast result.

At its core, bodyflex is the same breathing exercises as yoga, only without an emphasis on meditation.

Using diaphragmatic breathing, hyperventilation of the lungs is achieved, their volume increases, a short oxygen starvation makes the body work more actively.

The technique consists of 12 exercises, consisting of three groups: exercises aimed at stretching and elasticity, one muscle group works and several muscle groups are tense.

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Correct breathing technique

It is better to work out the breathing technique before the start of the classes. Take a starting position, it resembles a volleyball player's stand: the legs are slightly bent, the distance between them is no more than 40 cm, put your hands on your hips, focus on the object in front of you.

1. Relax, exhale slowly and deeply, while lips are closed. Note that with proper exhalation, your belly should be pulled in as much as possible.
2. After such an exhalation of air, you will feel a certain vacuum inside yourself, inhale sharply through your nose.
3. The hardest step is to exhale sharply through your wide-open mouth. It is necessary to learn how to exhale with a whistling sound, it should come from the diaphragm, and not from the throat.
4. Now you need to hold your breath for 8-10 counts, tilt your head to your chest and draw in your stomach. It is in this step that the exercises are performed.
5. Relax your muscles and inhale.

Correct technique is essential to achieve the effect of body flexing. It will take about a month to master all stages of breathing, for this we recommend watching training videos or contacting an instructor.

Practice breathing in the morning on an empty stomach. Exercising after meals can lead to vomiting and nausea.

A full-length mirror will allow you to see which stage is being performed incorrectly. Exercise in a well-ventilated area. Begin the exercises of the main complex only after you learn to breathe correctly. At first, the workout should not exceed 5 minutes.

Exercises for the lower abdomen, waist and sides

Often women after childbirth or weight gain notice the appearance of ugly rolls on the sides and fat deposits in the abdomen. In bodyflex, special attention is paid to this problem and special exercises have been developed.

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But first, we advise you to drink "Monastic tea", the recipe for which became known in the 19th century. The monks were sure that it would increase the tone of the body, cleanse it of toxins and get rid of extra pounds that interfere with active work.

"Side stretch". This exercise will help get rid of the hated sides and tighten the stomach.

The execution algorithm is quite simple:

• get into a volleyball player's stance;
• exhale smoothly, simultaneously lower your elbow to your thigh, without lifting your toe off the floor, straighten your right leg;
• transfer body weight to the left leg;
• extend your right arm over your head.

Stay in this position for 8 seconds, then exhale. Do three reps on each side.

"Abdominal Press". Essential for women with belly fat.

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Execution algorithm:

• take a supine position and bend your legs;
• breathe in and straighten your arms, continue to stretch forward, shoulders and chest are slightly raised, hold in this position for 7-8 seconds;
• lower yourself slowly, take the starting position and immediately repeat the exercise.

In total, it needs to be done 3 times.

"Scissors". Very Effective Lower Press Exercise:

• lie on the floor, put your hands under your buttocks;
• take a deep breath, the stomach is pulled in as much as possible;
• hold your breath and raise your legs to a height of 10 cm;
• make swings with a wide amplitude, spreading and crossing your legs, while counting up to 10;
• inhale and do 3 reps.

1. "Pretzel". A very effective exercise that will help you get rid of fat in the waist, sides and outer thighs. We take the starting position: sitting on the floor, we cross the legs bent at the knees, first the left leg above the right, then, respectively, vice versa.

   We keep our right leg on the floor, rest our left hand on the floor, and put our right leg on our left knee. Inhale, exhale, hold your breath, sucked in your stomach.

   We pass to the main position: we pull the left knee to the chest with the right hand and smoothly unfold the body to the left, as if looking back. You should feel the stretch in your waist and hip muscles. We count to 8 and go to the starting position. We repeat the movement three times on one and the other side.

Positive and negative sides, contraindications

Like all sports, body flex has its pluses and minuses.

Negative points:

1. Bodyflex should become the norm in your life, it is a sport for life. If you decide to quit exercising, then be prepared for the fact that the lost weight will return in almost two weeks. The body, accustomed to an increased supply of oxygen when you stop exercising, experiences stress, which will lead to headaches, insomnia, and increased appetite.
2. Bodyflex has the greatest effect on people with extra pounds. If you are of normal weight, then they will help to normalize breathing, but the muscles will be weakly strengthened, so add another type of activity. Callanetics, Pilates and swimming go well with breathing exercises.
3. Some scientists believe that holding your breath leads to a saturation of the body not with oxygen, but with carbon dioxide, which can lead to high muscle temperatures, increased sweating and increased blood pressure.
4. Incompatible with taking antidepressants, hormonal medications and some contraceptive drugs.
5. There are contraindications, which we will talk about later.

The list of positive points is much longer:

1. For training, you need to allocate only 15-20 minutes a day, so it is ideal for working people, or those who do not want to torment themselves with grueling workouts.
2. Doesn't require special exercise equipment and a trip to the gym. You can practice at home on the rug by turning on pleasant music.
3. There is no need to stick to a diet. However, following the principles of wholesome and healthy eating will definitely not hurt.
4. Bodyflex is easy to do. All you need is a little time, perseverance and regular training.
5. Due to the saturation of the body with oxygen, a general improvement in health occurs, the normalization of the activity of the cardiovascular system, an increase in immunity, and relief from headaches.
6. With proper breathing and daily exercise, the effect of exercise appears within a week.

7. And the last, but most important plus is a positive result:

   • getting rid of excess weight and cellulite, fat deposits on the abdomen and sides;
   • returning skin elasticity;
   • increased stress resistance;
   • normalization of the menstrual cycle;
   • gaining flexibility and grace;
   • acceleration of metabolism.

Contraindications

1. Breathing exercises are prohibited for pregnant women, they can only perform some stretching elements.
2. You can not do exercises after an injury, surgery, during an exacerbation of a chronic disease.
3. Hernia, cardiovascular disease, arrhythmia, asthma, inflammation in the body, bleeding, migraine are a direct contraindication to exercise.

Bodyflex will allow you to quickly reduce weight, reduce body volume, cleanse the body and build a harmonious figure by combining simple exercises and saturating the body with oxygen. We recommend that you consult with your doctor before starting classes.

If you have contraindications, don't be discouraged, because for proper breathing and enrichment of body cells with oxygen, you can jog in nature or swim in the pool.

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