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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 intense training in the gym. Gymnastics allows you to get rid of excess volume in a certain part of the body, learn to breathe correctly and speed up your metabolism. In this material we will talk about the key features of the miracle gymnastics from an American housewife who regained her beautiful figure after childbirth, 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 American housewife Greer Childers, who for a long time unsuccessfully struggled with excess weight through aerobics, fitness and exhausting diets. According to the author of the technique, only a trip 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 making the training routine easier. Over time, bodyflex has constantly changed. At first, the author offered those interested training plans of varying effectiveness using her personal invention, the "jimbara" - an expander for static training. Afterwards, bodyflex was simplified to 12 static exercises.

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

Benefit

Bodyflex offers a fairly simple workout that does not require additional physical training, going to the gym or constantly working on the muscles. In addition to active fat burning, gymnastics:

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

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

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;
  • Disorders of the pancreas and gastrointestinal tract.

Also, gymnastics should not be performed during pregnancy, menstruation, ARVI and influenza, 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 number of features:

  1. The workout should be carried out 2-2. 5 hours after eating. Doing bodyflex exercises immediately after eating can cause an upset stomach and cause the development of gastrointestinal diseases.
  2. Before class, you need to ventilate the room.
  3. It is necessary to perform exercises and breathing practices daily, 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 losing weight, since due to a sharp decrease in load, the weight may return.

Breathing technique for losing 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 improve blood circulation and saturate the blood with red blood cells that carry 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 at the waist and only after time on other parts of the body.

The abdominal breathing technique consists of five main stages:

  1. Freeing the lungs. You need to press your lips tightly together with a tube and exhale all the air that is in your lungs. It is also important to monitor your abdominal muscles: they should be tense and your stomach should be pulled in.
  2. Saturation of tissues with oxygen. Purse your lips tightly and take a deep breath through your nose, using the diaphragm muscles.
  3. "Vacuum". After inhaling, immediately exhale sharply through your mouth, saying "groin" or "ha. "The stomach should be pressed against the spine during exhalation.
  4. Holding your breath.At this moment, you need to hold your breath for 8-10 seconds, tensing your abdominal muscles as much as possible and pressing your stomach towards your ribs. It is at this stage that the 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, a 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 bodyflex exercises for beginners is aimed at working all muscle groups, including the muscles of the face and neck.

Exercise 1. "Lion"

Helps get rid of double chin and smooth out wrinkles.

  1. Stand straight, 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, round your back.
  2. Perform breathing technique.
  3. At the delay stage, stretch your tongue forward and look at the ceiling. Stay in this position.
  4. After completing the stage, exhale and relax the facial muscles.

Exercise 2. "Diamond"

Strengthens the muscles of the arms and chest.

  1. Stand straight, feet shoulder-width apart. Bend your arms at the elbows and raise them at chest level. Close your fingers to form a diamond shape.
  2. Do a breathing technique.
  3. During the delay stage, squeeze your fingers as much as possible, tensing the muscles of your arms and chest.
  4. Stay in this position for the required amount of time.
  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 straight legs to the sides as wide as possible. Socks point up. Place your palms between your legs.
  2. Perform breathing technique.
  3. During the delay stage, tilt 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 breeches area and improves the mobility of the hip joints.

  1. Get on all fours.
  2. Perform breathing technique.
  3. During the delay, raise your bent leg to the side, lowering your foot slightly down and pointing your 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"

Works the gluteal muscles.

  1. Get on all fours with emphasis on your elbows.
  2. Slightly round your back and perform the breathing technique.
  3. Holding your breath, move your straight leg back, pulling the toe towards 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"

Helps strengthen the muscles of the lower 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, raise your straight legs up, clasping your shins or thighs with your hands. Point your socks toward you, pressing your tailbone and lower back to the floor.
  3. Hold the position for as long as possible.
  4. Exhale and while inhaling, lower your legs to the floor. Repeat the exercise 3 times.

The main emphasis in the classic bodyflex complex is on working 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 work out the deep abdominal muscles.

For the stomach and sides

Exercise 1. "Side stretch"

  1. Stand straight, feet hip-width apart.
  2. Perform breathing technique.
  3. Holding your breath, raise your right arm up and tilt your torso to the left. Make sure that your pelvis does not shift to the right. The hand stretches diagonally. The left hand can be placed on the thigh or placed on the stomach.
  4. At the end of the stage, relax and lower your hand down. Inhale and repeat the exercise on the other side.

Exercise 2. "Simple press"

  1. Lie on your back. Place your feet on the floor, feet apart at a distance of 30-35 cm from each other.
  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 come off the floor.
  4. As you exhale, return to the starting position. While inhaling, repeat the exercise.

Exercise 3. "Pretzel"

  1. Sit on the mat, straighten your legs in front of you, bringing your feet together.
  2. Perform breathing technique.
  3. During the delay stage, bend your right leg at the knee and place it on the floor on the outer part of your left thigh.
  4. Place your right hand back, and with your left hand grab your right thigh and pull it towards your body.
  5. Turn to the right and look back.
  6. Return to the starting position, exhale and repeat on the other side.

Exercise 4. "Scissors" horizontal

  1. Lie on your back, legs bent. Place your hands under your buttocks and press your lower back to the floor.
  2. Do a breathing technique.
  3. Raise your legs straight up, pull your toes back and perform cross swings, 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 in the previous exercise, perform the breathing technique.
  2. Holding your breath, raise your legs up, 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. "Rinse"

  1. Get on all fours.
  2. Do a breathing technique, hold your breath without drawing in your stomach.
  3. While holding your breath, relax your stomach, then use your muscles to pull it towards 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 their experience of losing weight.

Regardless of the type of training, a calorie deficit plays a special role in losing weight, which is created only through proper, balanced nutrition. Therefore, in order 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 meats and fish.

It is worth noting that bodyflex is aimed at getting rid of excess volumes, not kilograms, so at the initial stage you should record body parameters and track changes after each workout. According to followers of the technique, with the correct implementation of the technique, constant training and proper nutrition, you can reduce your waist by 5-7 cm in a week. It is important to understand that with proper weight loss without returning extra pounds, the result is not achieved instantly. Complex and long-term work is required.

Expert recommendations

Experts recommend conducting the first classes together with a trainer who will show you how to breathe and perform exercises correctly. This will help avoid the unpleasant consequences that beginners most often encounter: misunderstanding of the work of the diaphragm muscles, dizziness due to prolonged holding of breath, etc. Since the most important thing is breathing, it should be worked on first, including in the daily complex 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 the creator of the technique claims. Gymnastics is not suitable for everyone, so if you notice a deterioration in your health or lack of desired results, you should replace bodyflex with a popular analogue, the effectiveness of which is guaranteed. This could be Pilates, callanetics, power yoga, dancing and classical fitness with cardio and strength exercises.

The results of training are especially influenced by the regularity of training. You should perform gymnastics daily, spending 15-20 minutes in the morning before breakfast. If time permits, you can train 2 times a day and perform the breathing technique, tensing your abdominal muscles, in any free time.