Bodyflex: How breathing exercises can help you lose weight without hitting the gym

Bodyflex is a weight loss system that has helped many women find the body of their dreams without the intense training in the gym. Gymnastics allows you to eliminate excess bulk from a certain part of the body, learn correct breathing and speed up metabolism. In this material, we will discuss the key features of the miracle gymnastics used by an American housewife to restore a beautiful figure after childbirth, and analyze a set of exercises for beginners to lose weight in the abdomen, sides, and buttocks areas.Bodyflex combines elements of yoga, Pilates and stretching. The system was created by Greer Childers, an American housewife who had long struggled with excess weight through aerobics, fitness and exhausting dieting, without success. According to the author of this technique, only visiting esoteric masters and mastering Eastern breathing exercises helped her regain her figure without strict dietary restrictions or constant workouts in the gym.After achieving the desired results, Childers created her own fitness series for busy homemakers, simplifying yoga poses to make daily training easier. Bodyflex continues to change over time. First, the author uses her personal invention of the "jimbara" (static training extender) to provide those interested with training plans with different effects. Afterwards, bodyflex is simplified into 12 static exercises.Bodyflex became popular in our country under the promotion of fitness coaches. Instructors recommend daily breathing exercises that, when combined with proper nutrition and other physical activities, will significantly increase the effectiveness of the exercises.

in principle

The basic principle of gymnastics is correct breathing while training. During exercise, trainees must hold their breath regularly, using small, infrequently used lungs, which can starve tense muscles of oxygen. Stimulating oxygen breathing causes oxygen to be delivered to problem areas of the body where major work is being done and activates the fat burning process. This feature of training not only allows you to break down fat, but also speeds up your metabolism.

benefit

Bodyflex provides a fairly simple workout that doesn't require additional physical training, going to the gym, or constantly building muscles. In addition to actively burning fat, gymnastics:

• Improve blood circulation and normalize cardiovascular system functions;
• Improve immunity;
• Helps combat stress, apathy, normalizes sleep and increases stress tolerance;
• Does not tighten muscles;
• Improve joint mobility;
• Fills the brain with oxygen, normalizes brain circulation and helps eliminate headaches and migraines;
• Activates the removal of waste products and toxins through heavy sweating;
• Strengthen abdominal muscles through diaphragmatic breathing;
• Improves mood, gives energy and vitality.

Bodyflex teaches you how to breathe correctly and develop a love for movement, so gymnastics is suitable for people with lower fitness levels and those with obesity.

Contraindications

You cannot practice Bodyflex if you:

• Cardiovascular diseases;
• Eye diseases (glaucoma, myopia astigmatism);
• Tuberculosis, asthma;
• hypertension and hypotension;
• increased intracranial pressure;
• changes in blood pressure;
• acute inflammatory process;
• neoplastic diseases;
• epilepsy;
• aortic aneurysm;
• heart failure;
• Varicose veins;
• diabetes;
• Pancreatic and gastrointestinal diseases.

Additionally, gymnastics should not be performed during pregnancy, menstruation, ARVI, influenza, or exacerbation of a chronic disease. Regardless, you should consult your doctor before starting classes.

Characteristics of gymnastics

Bodyflex is a specific field of fitness with many features:

1. Exercise should be done 2-2. 5 hours after meals. Performing Bodyflex exercises immediately after a meal may cause stomach upset and contribute to the development of gastrointestinal disorders.
2. Before class begins, the room needs to be ventilated.
3. Exercises and breathing exercises must be done every day, otherwise the training will not have any effect.
4. Active breathing can cause dizziness and, in extreme cases, fainting. These symptoms often appear in beginners, so training should be done with caution, preferably under the guidance of a coach.
5. Prolonged delays in abdominal breathing can lead to hyperventilation or hypoxia, leading to unpleasant consequences.

It’s worth noting that bodyflex works for overweight people. Additionally, exercise should become a lifestyle feature even after weight loss, as weight may be regained due to a drastic reduction in load.

Breathing Techniques for Losing Weight at Home

Abdominal breathing is the basis of bodyflex. The purpose of performing special techniques is to connect the diaphragm to work, which helps improve circulation and fill the blood with red blood cells, which carry oxygen to the body's cells. At the same time, this way of breathing involves the abdominal muscles, so the main effect will be obvious in the waist and will only become apparent after a period of time in other parts of the body.The abdominal breathing technique consists of five main phases:

1. Free your lungs.You need to press your lips tightly together with the tube and exhale all the air from your lungs. It is also important to monitor the abdominal muscles: they should be tense, and the abdomen should be contracted.
2. tissue oxygen saturation. Purse your lips tightly and breathe deeply through your nose using your diaphragm muscles.
3. "vacuum". After inhaling, immediately exhale vigorously through your mouth, saying "groin" or "ha". Your stomach should press against your spine as you exhale.
4. Hold your breath.At this time, you need to hold your breath for 8-10 seconds, tighten your abdominal muscles as much as possible, and press your stomach against your ribs. It is at this stage that basic exercises are performed and active fat burning begins.
5. relaxation.It is necessary to exhale slowly and relax the muscles involved before.

Basic rules of breathing: exhale through your mouth and inhale through your nose. In addition to mastering this technique, a person must also learn to control the muscles of the diaphragm and abdomen.

A set of exercises for various parts of the body suitable for beginners

A standard set of body bending exercises for beginners designed to work all muscle groups, including those of the face and neck.Exercise 1. "Lion"Helps eliminate double chins and smooth wrinkles.

1. Stand up straight with your feet hip-width apart. Move your pelvis back and bend your legs at the knees, placing your palms on your hips and above your knees, rounding your back.
2. Perform breathing techniques.
3. During the delay phase, the tongue is extended forward, looking toward the ceiling. Stay in this position.
4. After completing this phase, exhale and relax your facial muscles.

Exercise 2. "Diamond"Strengthen arm and chest muscles.

1. Stand up straight with your feet shoulder-width apart. Bend your arms at the elbows and lift them to chest level. Close your fingers to form a diamond shape.
2. Do breathing techniques.
3. During the delay phase, squeeze your fingers as hard as you can and tense your arm and chest muscles.
4. Maintain this position for the prescribed time.
5. Breathe out, inhale and relax.

Exercise 3. "Ship"Strengthens and stretches the muscles of the inner thighs and exercises the muscles of the back.

1. Sit on the floor and spread your straight legs as far to the sides as possible. Socks facing up. Place your palms between your legs.
2. Perform breathing techniques.
3. During the delay phase, lean forward and extend your torso and arms as far forward as possible. Stay at rock bottom.
4. Exhale and repeat the exercise.

Exercise 4. "Dog"Removes the breeches area and improves hip mobility.

1. Get on all fours.
2. Perform breathing techniques.
3. During the delay, lift your bent leg to the side, lower your foot slightly and bring your knee up.
4. Stay in this position until you exhale.
5. On an inhale, return to the starting position and repeat on the other leg. Repeat three times on each side.

Exercise 5. "Swallowing"Work out your glutes.

1. Get on all fours, focusing on your elbows.
2. Arch your back slightly and perform breathing techniques.
3. Holding your breath, move your straight leg back, pulling your toes toward you. fixed in this position.
4. On an inhale, return to the starting position and repeat on the other leg. Repeat three times on each side.

Exercise 6. "Corner"Helps strengthen calf and hamstring muscles.

1. Lie on your back. Place your feet on the floor and your arms across your body. Do breathing techniques.
2. While maintaining, lift your straight leg upwards and clasp your calf or thigh with both hands. With the socks pointing toward you, press your tailbone and lower back toward the floor.
3. Hold this position for as long as possible.
4. As you exhale and inhale, lower your legs to the floor. Repeat the exercise 3 times.

The main focus of the classic Bodyflex complex is to tone the abdominal muscles, thanks to the continuous muscle tension while holding your breath and performing the exercise. With regular exercise, you can create a beautiful waist shape, eliminate excess bulk in the area, and tone the deep abdominal muscles.

For stomach and sides

Exercise 1. "Side Stretch"

1. Stand up straight with your feet hip-width apart.
2. Perform breathing techniques.
3. Holding your breath, raise your right arm and tilt your torso to the left. Make sure your pelvis doesn't move to the right. Stretch your hands diagonally. The left hand can be placed on the thigh or on the stomach.
4. At the end of the phase, relax and lower your hands. Inhale and repeat on the other side.

Exercise 2. "Simple Press"

1. Lie on your back. Place your feet on the floor, 30-35 cm apart.
2. Do breathing techniques.
3. During the delay, lift your upper body off the floor, keeping your arms parallel to the floor and palms facing down. Keep your head straight and your chin does not press against your chest. Keep your gaze forward. Your lower back will not lift off the floor.
4. As you exhale, return to the starting position. While inhaling, repeat the exercise.

Exercise 3. "Pretzel"

1. Sit on a mat with your legs straight and feet together.
2. Perform breathing techniques.
3. During the delay phase, bend your right leg at the knee and place it on the floor on the outside of your left thigh.
4. Return your right hand to its original position, grab your right thigh with your left hand and pull it toward your body.
5. Turn right and look back.
6. Return to starting position, exhale and repeat on other side.

Exercise 4. Horizontal "Scissors"

1. Lie on your back with your legs bent. Place your hands under your hips and press your lower back toward the floor.
2. Do breathing techniques.
3. Straighten your legs and pull your toes back into a criss-cross swing, crossing one leg over the other.
4. After the time has passed, return to the starting position and inhale.

Exercise 5. Vertical "Scissors"

1. Maintaining the same starting position as in the previous exercise, perform the breathing technique.
2. Holding your breath, lift your legs, pulling your toes back, alternately raising and lowering your legs with minimal movement.
3. Return to starting position and inhale.

Exercise 6. "Flush"

1. Get on all fours.
2. Perform breathing techniques, holding your breath without inhaling.
3. While holding your breath, relax your abdomen and use your muscles to pull it toward your back. Throughout the delay phase, actions are alternated.
4. Then return to the starting position.

efficiency and results

There is a lot of controversy about the effectiveness of bodyflex. Some people believe that the technology is useless and will only harm the body, while others cite their own weight loss experience to guarantee good results.Regardless of the type of training, caloric deficit plays a special role in weight loss, which can only be achieved through proper, balanced nutrition. Therefore, in order to lose excess weight, you should give up fast food, reduce the intake of fats, starches and sweets, increase the intake of fresh vegetables, fruits, grains and give priority to lean meat and fish.It is worth noting that the purpose of bodyflex is to lose excess bulk, not kilograms, so in the initial stage you should record body parameters and track changes after each exercise. According to followers of the technique, with the correct implementation of the technique, consistent training and proper nutrition, you can reduce your waist circumference by 5-7 cm in a week. It is important to understand that the results of proper weight loss without gaining weight are not immediate. It requires complex and long-term work.

Expert advice

Experts recommend having your first session with a trainer, who will show you how to breathe correctly and perform the exercises. This will help avoid the most unpleasant consequences experienced by beginners: misunderstanding of the work of the diaphragm, dizziness due to prolonged breath holding, etc. Since the most important thing is the breath, it should be practiced first, including in the breath. Perform 3 -5 complex exercises daily to address problem areas. In the future, as you gain experience, you can increase the variety of your training by working multiple muscle groups at the same time.Experts also point out that bodyflex is not a one-size-fits-all weight loss method that works for everyone, as the technology's inventors claim. Gymnastics is not for everyone, so if you find that your health is deteriorating or you are not getting the desired results, you should replace bodyflex with a popular similar exercise, the results of which are guaranteed. This can be Pilates, callanetics, power yoga, dance and classical fitness as well as aerobics and strength exercises.The effectiveness of training is particularly affected by training regularity. You should do gymnastics every day, spending 15-20 minutes in the morning before breakfast. If time permits, you can train twice a day and perform breathing techniques and tighten your abdominal muscles during any free time.