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

breathing exercises for weight loss

Bodyflex is a weight loss system that has helped many women find their dream figure without intense training in the gym. Gymnastics allows you to eliminate excess volume from a certain part of the body, learn to breathe correctly and speed up your metabolism. In this material we will talk about the main features of the miracle gymnastics of an 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, sides, hips and other problem areas.

Bodyflex combines elements of yoga, Pilates and stretching. The system was created by the American housewife Greer Childers, who for a long time unsuccessfully fought against excess weight through aerobics, physical exercise and exhausting diets. According to the author of the technique, only a visit to an esoteric guru and mastering eastern breathing practices helped her put her body 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 making the training routine easier. Over time, bodyflex has constantly changed. Initially, the author offered interested parties training plans of varying effectiveness using her personal invention, the "jimbara" - an expander for static training. Later, bodyflex was simplified to 12 static exercises.

Bodyflex became popular in our country after being promoted by a fitness instructor. The trainer suggests doing breathing exercises daily, combining them 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 trainee must periodically hold their breath, using a small volume of lungs that is not constantly used, which creates an oxygen deficiency in tense muscles. Oxygen-triggered breathing causes oxygen to be sent to problem areas of the body where the main work is being done and activates the fat burning process. This training feature allows you not only to break down fats, but also to speed up your metabolism.

To benefit

Bodyflex offers a very 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 functioning of the cardiovascular system;
  • Increases immunity;
  • Helps combat stress, apathy, normalize sleep and develop resistance to stress;
  • Do not tense your muscles;
  • Improves joint mobility;
  • Saturates the brain with oxygen, normalizes cerebral circulation, which helps to eliminate headaches and migraines;
  • Activates the elimination of waste and toxins through abundant sweating;
  • Strengthens the abdominal muscles through diaphragmatic breathing;
  • Improves mood, gives energy and vigor.

Bodyflex teaches you to breathe correctly and inspires a love of sports, which is why gymnastics is recommended for people with a low level of fitness and obese people.

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;
  • Cardiac insufficiency;
  • Varicose veins;
  • Diabetes mellitus;
  • Pancreas 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.

Features of gymnastics

Bodyflex is a specific area of fitness that has a series of characteristics:

  1. Training should be carried out 2 to 2. 5 hours after eating. Doing body flexion exercises immediately after eating can cause stomach pain and cause the development of gastrointestinal diseases.
  2. Before class, it is necessary to ventilate the room.
  3. It is necessary to perform exercises and breathing practices daily, otherwise the training will not give results.
  4. Active breathing can cause dizziness and, in extreme cases, fainting. These symptoms are often seen in beginners, so training should be done with caution and preferably 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 overweight people. In addition, exercise should become a way of life even after weight loss, since with a sharp decrease in load, the weight may return.

Breathing technique to lose weight at home

Abdominal breathing is the basis of bodyflex. Performing a special technique is aimed at connecting the diaphragmatic muscles to work, which helps to improve blood circulation and saturate the blood with red blood cells that transport oxygen to the body's cells. At the same time, this type of breathing involves the abdominal muscles, so the main results will be noticeable in the waist and only after some time in other parts of the body.

The abdominal breathing technique consists of five main steps:

  1. Freeing the lungs.You need to press your lips firmly against a tube and exhale all the air that is in your lungs. It's also important to monitor your abdominal muscles: they should be tense and your stomach contracted.
  2. Saturation of tissues with oxygen. Purse your lips tightly and take a deep breath through your nose, using your diaphragm muscles.
  3. "Vacuum". After inhaling, immediately exhale through your mouth, saying "groin" or "ha. "The stomach should be pressed against the spine during exhalation.
  4. Holding your breath.At this point, you need to hold your breath for 8 to 10 seconds, tensing your abdominal muscles as much as possible and pressing your stomach towards 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, relaxing the previously involved muscles.

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

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

A standard set of body flex exercises for beginners aims to work all muscle groups, including the muscles of the face and neck.

Exercise 1. "Lion"

Helps eliminate double chin and smooth wrinkles.

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

Exercise 2. "Diamond"

Strengthens the muscles of the arms and chest.

  1. Stand with your feet shoulder-width apart. Bend your arms at the elbows and raise them to chest level. Close your fingers to form a diamond.
  2. Do a breathing technique.
  3. During the delay phase, squeeze your fingers as much as possible, tensing the muscles in your arms and chest.
  4. Remain in this position for as long as necessary.
  5. Exhale, inhale and relax.

Exercise 3. "Boat"

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

  1. Sit on the floor and spread your legs out to the sides as wide as possible. The socks point upwards. Place your palms between your legs.
  2. Perform the breathing technique.
  3. During the delay phase, lean your body forward, stretching 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"

Removes the trouser area and improves the mobility of the hip joints.

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

Exercise 5. "Swallow"

Works the gluteal muscles.

  1. Get on all fours with an emphasis on your elbows.
  2. Round your back slightly and perform the breathing technique.
  3. Holding your breath, move 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 with the other leg. Do three repetitions on each side.

Exercise 6. "Singing"

Helps strengthen the muscles of the leg and back of the thigh.

  1. Lie on your back. Place your feet on the floor, place your arms along your body. Do a breathing technique.
  2. While holding, lift your legs straight, holding your shins or thighs with your hands. Point your socks toward you, pressing your tailbone and lower back into the floor.
  3. Hold the position for as long as possible.
  4. Exhale and, as you inhale, lower your legs to the floor. Repeat the exercise 3 times.

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

For the stomach and sides

Exercise 1. "Side stretch"

  1. Stand with your feet hip-width apart.
  2. Perform the breathing technique.
  3. Holding your breath, raise your right arm and lean your torso to the left. Make sure your pelvis doesn't shift to the right. The hand extends diagonally. The left hand can be placed on the thigh or belly.
  4. At the end of the step, relax and lower your hand. Inhale and repeat the exercise on the other side.

Exercise 2. "Simple Pressure"

  1. Lie on your back. Place your feet on the floor, 30-35 cm apart.
  2. Do a breathing technique.
  3. During the delay, lift your upper torso off the floor, keeping your arms parallel to the floor with your 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 leave the floor.
  4. As you exhale, return to the starting position. While inhaling, repeat the exercise.

Exercise 3. "Pretzel"

  1. Sit on the mat, stretch your legs in front of you, bringing 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. Reach your right hand behind you and with your left hand grab your right thigh and pull it towards your body.
  5. Turn right and look behind you.
  6. Return to the starting position, exhale and repeat on the other side.

Exercise 4. Horizontal "Scissors"

  1. Lie on your back, with your legs bent. Place your hands under your buttocks and press your lower back into the floor.
  2. Do a breathing technique.
  3. Raise your legs, pull your toes back and make cross movements, crossing one leg over the other.
  4. After the time has passed, return to the starting position and inhale.

Exercise 5. Vertical "Scissors"

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

Exercise 6. "Rinsing"

  1. Get on all fours.
  2. Do a breathing technique, hold your breath without contracting your stomach.
  3. While holding your breath, relax your stomach and use your muscles to pull it toward your back. Throughout the entire delay stage, alternate movements.
  4. Then return to the starting position.

Efficiency and results

There is a lot of controversy about the effectiveness of bodyflex. Some argue that the technique is useless and can only harm the body, others guarantee good results, citing the experience of losing weight.

Regardless of the type of training, the calorie deficit plays a special role in weight loss, which can only be achieved through an adequate and balanced diet. Therefore, to get rid of extra pounds, you should give up fast food, reduce 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 important to note that bodyflex is aimed at eliminating excess volumes, not kilograms, therefore, at the initial stage, you should record body parameters and track changes after each workout. According to fans of the technique, with the correct application of the technique, constant training and adequate nutrition, it is possible to reduce your waist by 5 to 7 cm in one week. It is important to understand that with proper weight loss without returning extra pounds, the result is not achieved instantly. Complex, long-term work is required.

Expert recommendations

Experts recommend taking the first classes together with a trainer who will show you how to breathe and perform exercises correctly. This will help to avoid the unpleasant consequences that beginners most often encounter: misunderstanding of the functioning of the diaphragm muscles, dizziness due to prolonged breath holding, etc. daily complex of 3 to 5 exercises to work on the problem area. In the future, as you gain experience, you will be able to add variety to your training by working multiple muscle groups at the same time.

Experts also note that bodyflex is not a universal way to lose weight for everyone, as the creator of the technique claims. Gymnastics is not suitable for everyone, so if you notice a deterioration in your 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, callanetics, power yoga, dance and classic fitness with cardiovascular and strength exercises.

Training results are especially influenced by the regularity of training. You should do gymnastics daily, spending 15-20 minutes in the morning before breakfast. If time permits, you can train twice a day and perform the breathing technique, tensing your abdominal muscles, at any free time.