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Bodyflex: how breathing exercises help you lose weight without the gym

breathing exercises for weight loss

Bodyflex is a weight loss system that has helped many women find their dream figure without intensive training in the gym. Gymnastics allows you to get rid of excess volume in a certain part of the body, learn to breathe properly and speed up metabolism. In this material, we will talk about the key features of the miraculous gymnastics of the American housewife who regained her beautiful figure after giving birth, and we will analyze a set of exercises for beginners aimed at losing weight in the abdomen, hips, hips and other problems. areas.

Bodyflex combines elements of yoga, pilates and stretching. The system was created by American housewife Greer Childers, who for a long time unsuccessfully fought with excess weight through aerobics, fitness and an exhausting diet. According to the author of the technique, only going to an esoteric guru and mastering Eastern breathing practices helped her get her figure in order without strict dietary restrictions and constant work on her body in the gym.

After achieving the desired result, Childers created her own fitness line for busy housewives, simplifying yoga asanas and facilitating the training routine. Over time, bodyflex has been constantly changing. The author first offered training plans of varying effectiveness to those interested using her personal invention, "jimbara" – an expander for static training. After that, bodyflex was simplified to 12 static exercises.

Bodyflex became popular in our country after it was promoted by a fitness instructor. The trainer suggests daily breathing exercises, combining it with proper nutrition and other physical activity, which significantly increases the effectiveness of the exercises.

Principles

The basic principle of gymnastics is proper breathing during training. During exercise, the exerciser must periodically hold their breath, using a small lung volume that is not constantly used, which creates a lack of oxygen in the tense muscles. Provoked oxygen breathing causes oxygen to be sent to problem areas of the body where the main work is done and activates the fat burning process. This training feature allows you not only to break down fat, but also to speed up your metabolism.

Benefit

Bodyflex offers a fairly simple workout that does not require additional physical training, going to the gym or constant muscle work. In addition to active fat burning, gymnastics:

  • Improves blood circulation, normalizes the work of the cardiovascular system;
  • Increases immunity;
  • It helps fight stress, apathy, normalize sleep and develop resistance to stress;
  • Does not tighten muscles;
  • Improves joint mobility;
  • Saturates the brain with oxygen, normalizes cerebral circulation, which helps to get rid of headaches and migraines;
  • Activates the removal of waste and toxins through profuse sweating;
  • Strengthens abdominal muscles with diaphragmatic breathing;
  • Improves mood, gives energy and strength.

Bodyflex teaches you to breathe properly and instills a love for sports, so gymnastics is suitable for people with a low level of physical fitness and those who are overweight.

Contraindications

Bodyflex cannot be practiced if you have:

  • Cardiovascular diseases;
  • Eye diseases (glaucoma, myopia with astigmatism);
  • Tuberculosis, asthma;
  • Hypertension and hypotension;
  • Increased intracranial pressure;
  • Changes in blood pressure;
  • Acute inflammatory processes;
  • Oncological diseases;
  • epilepsy;
  • aortic aneurysm;
  • Heart Failure;
  • Varicose veins;
  • diabetes mellitus;
  • Pancreatic and gastrointestinal tract disorders.

Also, gymnastics should not be performed during pregnancy, menstruation, ARVI and flu, or exacerbation of chronic diseases. In any case, before starting classes, you should consult your doctor.

Characteristics of gymnastics

Bodyflex is a specific area of fitness that has a number of features:

  1. Exercise should be performed 2-2. 5 hours after eating. Performing bodyflex exercises immediately after eating can cause stomach problems and cause the development of gastrointestinal diseases.
  2. Before class, it is necessary to ventilate the room.
  3. It is necessary to perform daily exercises and breathing exercises, otherwise the training will not give any results.
  4. Active breathing can cause dizziness and, in extreme cases, lead to fainting. These symptoms are often observed in beginners, so training should be done with caution and ideally with a trainer.
  5. Abdominal breathing with long delays can cause hyperventilation or hypoxia, which can lead to unpleasant consequences.

It is important to note that bodyflex is effective for people who are overweight. Moreover, exercise should become a way of life even after weight loss, because due to a sudden reduction in load, the weight may return.

Breathing technique for weight loss at home

Abdominal breathing is the basis of bodyflex. Performing a special technique aims to connect the diaphragm muscles to work, which helps to improve blood circulation and saturate the blood with red blood cells that carry oxygen to body cells. At the same time, this type of breathing involves the abdominal muscles, so the main results will be visible in the waist, and only after a while in other parts of the body.

The abdominal breathing technique consists of five main phases:

  1. Lung release.You must press your lips tightly with the tube and exhale all the air that is in your lungs. It is also important to monitor the abdominal muscles: they should be tense, and the belly pulled in.
  2. Tissue oxygen saturation. Press your lips together tightly and take a deep breath through your nose, using your diaphragm muscles.
  3. "vacuum". After inhaling, immediately exhale sharply through the mouth saying "groin" or "ha". The abdomen should be pressed against the spine during exhalation.
  4. Holding my breath.At this point, you need to hold your breath for 8-10 seconds, tighten your abdominal muscles as much as possible and press your belly towards your ribs. In this phase, basic exercises are performed and active fat burning begins.
  5. Relaxation.It is necessary to exhale slowly, relaxing the previously affected muscles.

The basic rule of breathing: exhale through the mouth, inhale through the nose. Along with mastering the technique, a person must learn to control the muscles of the diaphragm and abdominal cavity.

A set of exercises for beginners for all parts of the body

A standard set of bodyflex exercises for beginners is aimed at working all muscle groups, including the muscles of the face and neck.

Exercise 1. "Lion"

It helps to get rid of double chin and smooth wrinkles.

  1. Stand straight, feet hip-width apart. Move the pelvis back, bend the legs at the knees, rest the palms on the hips, place the palms above the knees, round the back.
  2. Perform the breathing technique.
  3. In the lag phase, stick your tongue forward and look at the ceiling. Stay in this position.
  4. After completing the phase, exhale and relax the facial muscles.

Exercise 2. "Diamond"

Strengthens arm and chest muscles.

  1. Stand straight, feet shoulder-width apart. Bend your arms at the elbows and raise them to chest level. Close your fingers to form a diamond shape.
  2. Do the breathing technique.
  3. During the delay phase, squeeze your fingers together as much as possible, straining your arm and chest muscles.
  4. Stay in this position for the required time.
  5. Exhale, inhale and relax.

Exercise 3. "Boat"

Strengthens and stretches the muscles of the inner thigh, works the muscles of the back.

  1. Sit on the floor and spread your straight legs out to the sides as wide as possible. The socks are pointing up. Place your palms between your legs.
  2. Perform the breathing technique.
  3. During the delay phase, lean your body forward, extend your torso and arms in front of you as much as possible. Stay at the lowest point.
  4. Exhale and repeat the exercise.

Exercise 4. "Dog"

It removes the pelvic area and improves the mobility of the hip joints.

  1. Get on all fours.
  2. Perform the breathing technique.
  3. During the delay, raise the bent leg to the side, slightly lowering the foot down and point the knee up.
  4. Stay in this position until you exhale.
  5. While inhaling, return to the starting position and repeat the exercise on the other leg. Do three repetitions on each side.

Exercise 5. "Swallow"

It works on the gluteal muscles.

  1. Stand on all fours with emphasis on the elbows.
  2. Gently round your back and perform the breathing technique.
  3. Holding your breath, pull your straight leg back, pulling your toe toward you. Fix in this position.
  4. While inhaling, return to the starting position and repeat the exercise on the other leg. Do three repetitions on each side.

Exercise 6. "Corner"

It helps to strengthen the muscles of the lower leg and the back of the thigh.

  1. Lie on your back. Place your feet on the floor, put your hands next to your body. Do the breathing technique.
  2. As you hold, lift your straight legs up, grabbing your shins or thighs with your hands. Point the socks toward you, pressing your tailbone and lower back into the floor.
  3. Hold the position as long as possible.
  4. Exhale and while inhaling, lower your feet to the floor. Repeat the exercise 3 times.

The main emphasis in the classic bodyflex complex is on the work of the abdominal muscles, thanks to the constant tension of the muscles when holding the breath and performing the exercises. With regular exercise, you can create a beautiful waist shape, get rid of excess volume in this area and develop deep abdominal muscles.

For the stomach and hips

Exercise 1. "Side stretch"

  1. Stand straight, feet hip-width apart.
  2. Perform the breathing technique.
  3. Holding your breath, raise your right arm up and tilt your torso to the left. Be careful not to move your pelvis to the right. The arm extends diagonally. The left hand can be placed on the thigh or on the stomach.
  4. At the end of the phase, relax and put your hand down. Inhale and repeat the exercise on the other side.

Exercise 2. "Simple pressure"

  1. Lie on your back. Place your feet on the floor, space them at a distance of 30-35 cm from each other.
  2. Do the breathing technique.
  3. During the pause, lift your upper body off the floor, keeping your arms parallel to the floor with palms facing down. The head is straight, the chin is not pressed to the chest. The gaze is directed forward. The lower back does not separate from the floor.
  4. As you exhale, return to the starting position. While inhaling, repeat the exercise.

Exercise 3. "Petzel"

  1. Sit on the mat, straighten your legs in front of you, put your feet together.
  2. Perform the breathing technique.
  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. Bring your right hand back, and grab your right thigh with your left and pull it towards your body.
  5. Turn right and look back.
  6. Return to the starting position, exhale and repeat on the other side.

Exercise 4. "Scissors" horizontally

  1. Lie on your back, legs bent. Place your hands under your buttocks and press your lower back into the floor.
  2. Do the breathing technique.
  3. Lift your legs straight up, pull your toes back and perform a cross swing, crossing one leg over the other.
  4. After the time is up, return to the starting position and inhale.

Exercise 5. Vertical "scissors"

  1. Remaining in the same initial position as in the previous exercise, perform the breathing technique.
  2. Holding your breath, lift your legs up, pull your toes back, and alternately raise and lower your legs with minimal range of motion.
  3. Return to the starting position and inhale.

Exercise 6. "Rinse"

  1. Get on all fours.
  2. Do the breathing technique, hold your breath without pulling in your stomach.
  3. While holding your breath, relax your stomach and then pull it towards your back with your muscles. Throughout the delay phase, alternate movements.
  4. Then return to the starting position.

Efficiency and results

There is a lot of controversy about the effectiveness of bodyflex. Some claim that the technique is useless and can only harm the body, others guarantee good results, referring to their weight loss experience.

Regardless of the type of training, a special role in losing weight is played by the caloric deficit, which is created only by a proper, balanced diet. Therefore, in order to get rid of excess weight, you should give up fast food, reduce the portions of fatty, starchy and sweet foods, increase the consumption of fresh vegetables, fruits, cereals and give preference to lean meat and fish.

It is worth noting that bodyflex is aimed at removing excess volume, not kilograms, so in the initial phase you should record body parameters and monitor changes after each training session. According to the followers of the technique, with proper application of the technique, constant training and proper diet, you can reduce your waist by 5-7 cm in a week. the result is not achieved immediately. Complex and long-term work is required.

Recommendations of experts

Experts recommend conducting the first lessons together with a trainer who will show you how to breathe and perform the exercises correctly. This will help to avoid the unpleasant consequences that beginners often encounter: misunderstanding of the work of the diaphragm muscles, dizziness due to long-term breath holding, etc. Since breathing is the most important, it should be worked on first, including a daily complex of 3-5 exercises to work on the problem area. In the future, with increasing experience, you can add variety to your training by working on several muscle groups at once.

Experts also note that bodyflex is not a universal way to lose weight for everyone, as claimed by the creator of the technique. Gymnastics is not suitable for everyone, so if you notice a deterioration in health or a lack of desired results, you should replace bodyflex with a popular analogue, the effectiveness of which is guaranteed. It can be pilates, calanetics, power yoga, dance and classic fitness with cardio exercises and strength exercises.

Training results are particularly affected by the regularity of training. Gymnastics should be performed daily, allocating 15-20 minutes in the morning before breakfast. If time allows, you can train 2 times a day and perform the breathing technique, tensing the abdominal muscles, at any free time.