Friends, in this material we will understand what bodyflex exercises are. Here you will find the history of the appearance of this system, a complete list of exercises included in the bodyflex complex, and in conclusion - conclusions about whether this system is effective, who it can be intended for and, of course, whether bodyflex is dangerous to health.

How did bodyflex appear?

Bodyflex exercises are a system of exercises invented by American housewife and mother of three children Greer Childers. Greer gained enormous weight after giving birth to her third child. Faced with problems in her personal life, low self-esteem, and the inability to choose a wardrobe, Greer tried many different things, but none of them brought tangible results. The reflection in the mirror continued to inspire hatred, I didn’t want to leave the house, and around my husband, who worked as a surgeon in the clinic, there were young girls nurses hovering around, which also couldn’t help but infuriate Greer.

Desperate to achieve results using traditional methods, Greer, on the recommendation of a neighbor, went to San Francisco to take classes with a certain sports physiologist who taught weight loss to wealthy American ladies. The physiologist turned out to be a petite girl in her twenties, who began to talk about how to breathe while doing exercises.

Greer was disappointed. Give fifteen hundred dollars for some girl who doesn’t even have children of her own to teach her, a forty-year-old “heroine mother,” some nonsense? However, Greer still started working out, rather wanting to wipe the nose of the impudent girl and prove that her system (Rolls-Royce-level exercises) does not work, than hoping for real effect. There was nothing to do, the money had already been paid, why not just return home? You should at least try to use what you already paid for.

However, after a few days of training, Greer discovered that doing breathing exercises no longer caused her irritation. On the contrary, I have more energy and my well-being has improved significantly. Well, okay, Greer thought, if I don’t lose weight, then at least my health will return to normal. And she continued to study.

After finishing the course, Greer couldn’t believe her eyes. In 10 lessons, she managed to lose 1-2 centimeters in various parts of her body. In total, adding up all the lost volumes, Greer counted 26 centimeters. Of course, this is not very much, but before this the dimensions did not go away at all! She was happy, accepting what happened as a real miracle.

Bodyflex is the result of G. Childers’ work on a Rolls-Royce level exercise system, which she became familiar with in San Francisco.

However, there was one problem - average American women do not buy limousines. For most sufferers overweight housewives simply do not have $1,500 to pay for miraculous courses. Greer went to San Francisco again. Having met with a female physiologist who taught courses at the Rolls-Royce level, Greer received an answer that it was impossible to reduce the price, since the system was originally intended for wealthy Americans and was designed for the elite.

Then Greer made the second fateful decision in her life. She decided to convey to average American women the miraculous method that made her slim. She did not understand at all why it was so effective and did not understand the principles of its influence, but she knew one thing for sure - this method works. This means that everyone who needs it so much should know about it!

The book in which G. Childers talks about his system is called “Great Figure in 15 Minutes a Day!”

This was the beginning of the creation of Greer Childers’ own system of exercises, based on the method of special breathing. Greer has significantly shortened and simplified the program, choosing the most effective and efficient exercises in her opinion. She traveled a lot around the United States and consulted with various specialists and doctors, wanting to understand the principle of the program that allowed her and her neighbor to lose weight. Convinced that the effectiveness of the technique had a scientific explanation, Greer began giving lessons herself.

After receiving positive feedback from clients, the enterprising housewife recorded several videotapes and appeared on local television. The apotheosis was the book written by Greer Childers - “Great Figure in 15 Minutes a Day”, where Greer outlined the entire program in a simple and most intelligible form. She called her own exercise system “Bodyflex”.

The main idea of ​​bodyflex

The main marketing idea of ​​bodyflex is that any average person without physical training by learning to breathe correctly while performing simple exercises, can get rid of extra pounds in just 15 minutes a day. This sounds truly fantastic, but the system has gained spontaneous popularity all over the world, especially in the author’s homeland – the USA.

Bodyflex exercises were originally designed for people without special training. Thus, Greer Childers' main audience was American housewives.

Reviews of the effectiveness of bodyflex exercises vary from the enthusiastic cries of “fanatics” who claim that miracle training helped them get rid of incurable diseases, to the indignant cries of those who claim that bodyflex caused serious harm to their health.

Let's not judge the system based on the words of unknown people, but let's break the system down and analyze its pros and cons. This will allow us to make a reasonable conclusion regarding the effectiveness of the bodyflex exercise system and its safety.

Bodyflex technique

Breathe like a baby - diaphragmatic breathing

The main condition for obtaining the effect, as Greer Childres says, is special breathing. It is with its mastery that classes begin. Bodyflex exercises for weight loss will not bring tangible benefits without diaphragmatic breathing.

Explaining what “diaphragm breathing” is, Greer gives the example of babies. When newborns breathe, their belly rises as they inhale, and not their chest at all, as in adults. The bodyflex technique also involves breathing from the stomach. In order to control yourself, Greer suggests lying on the floor and placing a small book on your stomach. With the usual method of breathing, the book remains practically motionless. But with diaphragmatic breathing, the book will rise and fall with each inhalation and exhalation.

Particular attention in bodyflex is paid to the so-called “diaphragmatic” breathing - breathing from the stomach.

How to master this technique?

To begin, take a series of deep and even breaths. Concentrate on the movement of your chest and imagine how your lungs open and fill with air.

1. Exhale forcefully through your mouth, completely emptying your lungs of any air in them.
2. Inhale quickly and forcefully through your nose, strongly inflating your belly. This will help spread the lower ribs and increase the filling of the lungs with oxygen.
3. Exhale sharply through your mouth, completely emptying your lungs and pulling your stomach inward. To get a better feel for abdominal work, Greer Childres recommends practicing in the “volleyball player” pose—feet shoulder-width apart and slightly bent, body tilted forward, palms resting on your legs just above your knees.
4. After exhaling, hold your breath, continuing to draw in your stomach, for 8-10 seconds. This is training the so-called “natural pause”. Retract your stomach as much as possible, while the ribs will move again and the air will escape from the lungs.
5. Relax and take a breath.

The main condition for safe bodyflex exercises is gradualness. Listen to your body and take your time. It is recommended to devote the first few classes exclusively to developing breathing techniques, and only then begin bodyflex exercises.

The main breathing pose in bodyflex is the “volleyball pose.” And indeed, comparing the illustration from the book by G. Childres and the photo of a real volleyball player, you can find a lot in common.

The bodyflex breathing technique can be schematically represented as follows:

1. Exhalation.
2. Inhale.
3. Exhalation.
4. Pause.
5. Relax.

Bodyflex exercises

There are twelve exercises in total in the Bodyflex method. Greer Childress herself says that she included isotonic and isometric exercises And . Bodyflex exercises for weight loss are designed for untrained people. In fact, the main audience for the author of the system was American housewives.

1. Leo

Area affected by the exercise: face, areas around the mouth and under the eyes, neck.

Bodyflex exercise “Lion” for the face and neck.

Starting position. Take the so-called “Volleyball Pose.” Place your feet slightly wider than your shoulders and bend your buttocks back. Place your palms on your legs a couple of centimeters above your knees. After completing the breathing cycle, hold your breath (stage 4 - natural pause) and begin the exercise.

Doing the exercise. Bring your lips into a narrow circle, tense your face and try to lower this circle down. Open your eyes wide and look up. Stick your tongue out through the tight circle of your lips as much as you can. Hold the pose for 8 counts and relax, inhaling air.

Number of repetitions: 5.

Note. Be careful not to scare your husband who accidentally enters the room.

2. Horrible grimace

Impact area of ​​the exercise: neck, area under the chin.

This exercise is called "The Horrible Grimace." When performing it, the area from the sternum to the chin should be tense.

Starting position. Get into the “volleyball pose.” Protrude your lower jaw so that your lower teeth are in front of your upper teeth, stick out your lips as if to kiss, and stretch your neck as hard as you can. Raise your head up, as if you intend to kiss the ceiling with these very lips. You should feel tension from your chin to your sternum. Take a breath cycle and hold your breath.

Doing the exercise. During the breathing pause, move your arms straight back and hold in this position for 8 counts. Keep your mouth open, feet on the floor. Breathe and relax.

Number of repetitions: 5.

Note. Like the previous exercise, this pose got its name for a reason.

3. Side stretch

Impact area of ​​the exercise: waist and sides.

Exercise "Side stretch".

Starting position. Get into the “volleyball pose” and take a breath cycle before pausing.

Doing the exercise. Lower left hand on the elbow (so that not the palm, but the elbow rests just above the knee). Raise your right arm straight and extend it out to the side above your head, above your ear. You should feel how the whole thing is stretching lateral surface your body. Hold this position for 8 counts. Take a breath and relax. Repeat on the other side.

4. Pulling the leg back

Area affected by the exercise: buttocks, back of the thigh.

“Pulling the leg back” (G. Childers term) or “classic abduction” strengthens the muscles of the buttocks and back surface hips.

Starting position. Stand on the mat - on your knees and elbows. Stretch one leg back. The foot should be contracted, the toes resting on the floor. Perform the breathing cycle until the pause.

Doing the exercise. Raise your straight leg up and hold for 8 counts. Lower your leg and inhale.

Number of repetitions: 3 per right side and 3 on the left.

5. "Seiko"

Area affected by the exercise: buttocks.

Exercise "Seiko" to tone the buttocks.

Starting position. Stand in a knee-elbow position, move your straight leg to the side at an angle of 90 degrees to the body. The foot is on the floor. Do a breathing exercise.

Doing the exercise. During the pause, lift your straight leg up and hold it for 8 counts. Lower your leg and inhale.

Number of repetitions: 3 on the right side and 3 on the left.

Note. Greer called this exercise "Seiko" because the word translates to "flame" in Japanese. Gluteus muscle will "burn".

6. "Diamond"

Impact area of ​​the exercise: the inner side of the arms.

The bodyflex exercise “Diamond” is so called because the figure formed by the fingers resembles a precious stone.

Starting position. Stand straight, feet shoulder-width apart. Touch the fingers of one hand to the fingers of the other hand, bringing your hands together in front of you. The elbows need to be raised to parallel with the floor, the back can be slightly rounded. Perform the breathing cycle until the pause.

Doing the exercise. Press the fingers of one hand into the fingers of the other as hard as possible, do not lower your elbows. You should stay in this position for 8 counts. Then breathe in the air and relax.

Number of repetitions: 3.

7. "Boat"

Exercise impact area: inner surface hips

Exercise “Boat” - bending forward with legs apart.

Starting position. Sit on the mat, spread your straight legs as wide as you can. Pull your socks towards you. Rest your arms back and perform the breathing cycle until the pause.

Doing the exercise. Move your arms forward and stretch them as far as possible, trying to lower your body to the floor. Stretch for 8 counts. Then inhale and relax again, moving your arms back.

Number of repetitions: 3.

8. "Pretzel"

Area affected by the exercise: waist, lower back, outer thigh.

Exercise "Pretzel". Try to look back.

Starting position. Sit on the mat, cross your legs so that your left knee is over your right. Try to keep your right leg as straight and horizontal as possible. Place your left hand behind your back and right hand grab yourself by your left knee. Do a breathing exercise.

Doing the exercise. Shift your weight to your left hand, use your right hand to pull your left knee up and toward you, and twist your body to the left until you can look behind you. Stay in this position for 8-10 counts. Exhale and relax.

Number of repetitions: 3 on the right side and 3 on the left.

Impact area of ​​the exercise: area under the knees, back of the thigh.

Hamstring stretch for beautiful legs.

Starting position. Lie on the mat on your back and lift your straight legs up, “pulling” your socks towards you. Use your hands to grab your calves. Perform a breathing cycle without raising your head.

Doing the exercise. During the breathing pause, pull your legs towards you until a “pulling” sensation appears under your knees. Hold for 8 counts.

Number of repetitions: 3.

10. Abdominals

Area of ​​influence of the exercise: abdominal muscles.

Exercise to train the abdominals.

Starting position. Lying on your back, bend your legs and place your feet on the floor at a distance of 25-30 cm from each other. Stretch your arms up to the ceiling perpendicular to your body. Do a breathing exercise.

Doing the exercise. Stretch your arms up and lift your shoulder blades. At the same time, the head is slightly thrown back, the neck is relaxed. Arms and chest reach towards the ceiling as high as possible. Hold for 8-10 counts.

Number of repetitions: 3.

11. "Scissors"

Area of ​​influence of the exercise: abdominal muscles, emphasis on the lower part.

The “Scissors” exercise is also aimed at strengthening the abdominal muscles.

Starting position. Lie on the mat on your back, legs together. Place your hands, palms down, under your buttocks. Head on the floor, lower back pressed to the floor. Perform the breathing cycle until the pause.

Doing the exercise. Raise your legs 8-9 centimeters above the floor and begin to make energetic swings, placing one leg behind the other and vice versa, as if you were working with scissors. Work for 8-9 counts. Then breathe in the air and relax.

Number of repetitions: 3.

12. "Cat"

Area of ​​influence of the exercise: core muscles, spine.

“Cat” strengthens the core muscles and works the spine.

Starting position. Get on all fours (on your knees and hands). The head is raised up, the gaze is directed forward, the back is straight. Do a breathing exercise.

Doing the exercise. Lower your head and arch your back as high as possible. Stay in this position for 10 counts. Breathe in and relax.

Number of repetitions: 3.

So, bodyflex is a system of weight loss and health improvement based on a special breathing technique. The exercises, according to the author of the method, will deeply saturate the tissues with oxygen, drive away stress and activate metabolism. They can be used independently or as an aid to any physical activity. If you find yourself in a situation where active movements are contraindicated, bodyflex exercises can be performed at any level of training.

So, have you decided to study using this system? Bodyflex exercises for weight loss will bring, according to the author, maximum benefit if you follow the following rules:

1. Don't exercise immediately after eating. The ideal time to exercise is two hours after a light meal.
2. Never do exercises in stuffy rooms. Always open a window if possible.
3. Beginners are not allowed to practice breathing exercises while walking.
4. Stay in the main position for 8-10 breathing cycles.
5. Train every day and perform each exercise 3-5 times.

Bodyflex exercises will help you quickly get in shape and improve your health. To track your progress and get extra motivation, regularly measure your waist and hips. After a month of training, you will be pleasantly surprised by the results, notes Greer Childress.

Is hyperventilation dangerous to your health?

The essence of bodyflex training, as Greer Childers writes, is that training in this system allows you to increase the saturation of the body's tissues with oxygen and, accordingly, speed up the metabolism in them. According to her, the therapeutic effect of bodyflex exercises is comparable to aerobics.

Be careful - hyperventilation can harm your health. Before starting classes, read the contraindications.

During aerobic exercise, active movement forces you to consume more oxygen, which the body needs to break down carbohydrates and fats and produce energy.

During bodyflex exercises, due to a special breathing method, you force the body to receive more oxygen than it receives under normal conditions, forcing it to use this oxygen.

Thus, Greer Childers claims that by purposefully saturating your body with oxygen, you can significantly speed up your metabolism and launch the fat burning mechanism. And if you simultaneously perform exercises for various groups muscles, creating an increased need for energy in certain areas, you can direct this oxygen exactly there, to those problem areas where fat burning is especially necessary. It is by improving the supply of oxygen to tissues and accelerating metabolism that excess volumes will be lost.

In medical terms, the theory of bodyflex is built on the effect of hyperventilation of the lungs. By alternating intense deep breaths and periods of holding your breath, a person gains 30-40 percent more oxygen than he consumes in normal life.

Contrary to what was promised positive effect, this phenomenon can have very dangerous consequences for the body. Hyperventilation of the lungs leads to a decrease in the amount of carbon dioxide (CO2) in the blood, which is necessary component for the occurrence of many metabolic processes. Trying to maintain the amount of CO2 in the blood, the body tries to protect itself. Spasms of blood vessels and bronchi occur, decreased blood pressure, the permeability of cell membranes decreases.

In turn, all this complicates not only the loss of CO2, but also the supply of oxygen to the body. The opposite effect occurs - oxygen starvation, which has a mass negative consequences. Up to the death of brain cells, if the process becomes uncontrollable.

Based on all of the above, you should not fanatically and thoughtlessly rush into the maelstrom of bodyflex training. Just like any other practice.

In what cases should you stop practicing bodyflex? Exercise saturates tissues with oxygen and accelerates blood circulation, which does not always have a positive effect on well-being. Symptoms such as nosebleeds, dizziness, sleep disturbances and headaches are an absolute reason to stop training.

Before you begin, there are a number of precautions you must take.

• Make sure you do not have the following diseases and conditions:
  • problems with blood pressure (high, low – it doesn’t matter);
  • diseases of the respiratory system, including asthma, allergic phenomena;
  • cardiovascular diseases;
  • head injuries, intracranial pressure;
  • vision problems;
  • high temperature, bleeding, exacerbation of chronic diseases;
  • pregnancy.
• Begin classes only in the presence of another person who can help you in case of loss of consciousness.
• Even if you are absolutely healthy or do not find your disease on the list of contraindications, be sure to consult your doctor!

In order to avoid unnecessary disappointments, remember that bodyflex exercises are designed for people who are overweight and initially slow. The therapeutic effect of these activities is based on the idea of ​​accelerating metabolism in obese and sedentary people, which causes body weight to return to the biological norm. However, this norm is determined not by you, but by your body. And your weight will not drop below the biological norm, even if it seems to you that you are still overweight.

Love your body and take care of your well-being! Good luck!

If you don’t have extra pounds and you lead an active lifestyle, bodyflex will not help you, since your metabolism is already at the proper level. I hope you found this article informative and useful. Successes and good luck in the sports field!

The article uses illustrations from the book by G. Childers “Great Figure in 15 Minutes a Day!”

Bodyflex - examples of video classes

Bodyflex gymnastics for weight loss

How realistic is it to lose weight by doing bodyflex? It's already one week regular classes will bring you amazing results - your waist can decrease in volume by up to ten centimeters.

Breathing exercises Bodyflex for weight loss

Breathing exercises Bodyflex is a kind of morning exercises. Only Bodyflex is an unusual exercise. Yes, it takes a little time, like everything you have to do, but the result from using the technique is higher and is achieved faster than from regular charging, and therefore it’s worth trying and making sure of it. You will need fifteen minutes a day, preferably in the morning, and good mood so that classes are enjoyable.
Bodyflex breathing exercises for weight loss consists of twelve basic exercises that allow you to use the muscles of the whole body, even including the muscles of the face and aerobic breathing, which, in fact, distinguishes Bodyflex from regular exercises. Proper breathing is very important when performing exercises; it allows you to saturate literally every cell of your body with oxygen.

The effectiveness of Bodyflex for weight loss
How realistic is it to lose weight by doing Bodyflex? Just one week of regular exercise will bring you amazing results - your waist can decrease by up to ten centimeters. Once you see dramatic changes in your figure, you may want to train twice a day, so you will achieve results even faster. Sometimes some medications taken for certain diseases can slow down progress, but even in this case, the effect will definitely come, you just have to wait a little longer.
This technique has almost no negative reviews, the vast majority of those who tried it noted weight loss and improvement general condition body, muscle strengthening and oxygen saturation internal organs, a noticeable increase in tone. The results from bodyflex exercises, as they say, are obvious, because wrinkles are smoothed out, the skin becomes toned and looks healthy, and the blue under the eyes disappears. What woman wouldn't like such an amazing result?
Since its formation, the basics of the technique have remained unchanged, over time new exercises and similar techniques based on the original appear, but having made Bodyflex a part of your life and seeing at least once the results that it helps to achieve, you will never part with it.

The history of the appearance of Bodyflex gymnastics

Indications and contraindications for Bodyflex exercises

Before you start bodyflex exercises (as well as any other sports activities), you need to determine whether you belong to a group of people for whom this gymnastics is contraindicated for certain health reasons.

Contraindications for practicing the main Bodyflex complex:

1. High blood pressure, frequent fluctuations in blood pressure.
2. Condition after surgery.
3. Heart failure.
4. Severe forms of myopia; retinal detachment.
5. Pregnancy (many bodyflex exercises are recommended for pregnant women - consult your doctor).
6. Various hernias.
7. Chronic diseases in the acute stage.
8. Arrhythmia.
9. Diseases and pathology of the thyroid gland.
10. Glaucoma.
11. Bronchial asthma.
12. Increased body temperature.
13. Intracranial pressure.
14. Bleeding.

The benefits of Bodyflex breathing exercises for weight loss and deep diaphragmatic breathing, which are made as a result of a comprehensive and thorough study of the technique:
1. Immunity is strengthened.
2. Risk of disease cardiovascular system is significantly reduced.
3. The work of the stomach and gastrointestinal tract normalizes.
4. The risk of getting cancer is significantly reduced.
5. Gymnastics makes it easy to get rid of bad habits and not return to them again.
6. Bodyflex is simply indicated for those women who have overweight, with a large mass of loose, loose fat and flaccid skin. Bodyflex exercises, like no other, will make this fat melt and your skin tighten. These exercises can also be very useful for those women who have never played sports and have flabby muscles - in bodyflex it is not strength exercises that are important, but the development of correct breathing, which they can do.
Bodyflex will be very useful for all those women who want to keep themselves in good shape, have a good figure and improve their health. By the way, bodyflex breathing exercises for weight loss are very useful for men, this gymnastics has gained fans and followers in the stronger half of humanity.

A suit for bodyflex training should be elastic, without a tight elastic band on the belt, not restricting movement. Leggings, shorts - cotton with elastic, loose and soft cotton T-shirts, tank tops - are best suited for this gymnastics. No shoes are needed - all exercises are performed barefoot (in socks).

Since this gymnastics involves a strict time limit for classes - no more than 15-20 minutes daily, the clock should be somewhere nearby to control the time. Time control is also very important in the very first stages of bodyflex, in order to determine for yourself the “depth” of holding your breath, as well as the time for performing certain stretching exercises.

What is the first thing that beginners need to master in bodyflex?
Bodyflex for beginners - how to prepare for classes. The basis of all breathing exercises bodyflex is the correct placement of special breathing - this is what distinguishes gymnastics from other techniques. This specific breathing in bodyflex is associated with hyperventilation of the lungs and breath holdings, which are performed in parallel with special exercises. This way, oxygen is better absorbed by the lungs and transferred to the blood, from where oxygen is distributed to all tissues and organs of the body. This is what bodyflex allows you to quickly break down that fat for which ordinary gymnastics and diets did not bring any results.

How to breathe correctly when doing Bodyflex gymnastics.
First you need to learn how to exhale air. To do this, you need to stretch your lips forward with a tube, trying to slowly, but without pauses, release air through them, trying to release as much of it as possible.
You need to inhale through your nose. After exhaling, you need to close your lips tightly, and then sharply and noisily draw in air through your nose - as much as possible.
Then you need to exhale all the collected air through your mouth. With a low diaphragm position, you need to hide your lips in your mouth and exhale air, opening your mouth as wide as possible. The sound “Groin!” will be heard from the diaphragm. - it means you are doing everything right.
Then you need to learn how to hold your breath correctly. When the air has been completely exhaled, you need to close your mouth and tilt your head to your chest. In this position, with your stomach drawn in towards your spine, you need to stay until the count of eight (but you need to count like this: “A thousand times, a thousand two, a thousand three...”).
Then, taking a relaxed breath, you can feel how the air itself rushes into your lungs, filling them.

Bodyflex for beginners - how to prepare for classes

Mastering the breathing technique using the bodyflex system is, of course, better and more effective when done under the guidance of experienced trainer. If you don’t have such an opportunity, then a good video of bodyflex exercises for beginners, as well as a video tutorial on proper breathing, can help in this endeavor. Before performing all the exercises yourself, you need to watch the video of the classes several times to understand the algorithm, determine the duration of each exercise in time, and note all the important nuances for yourself.

Note for beginners: three rules for bodyflex training
Firstly, without systematic training You can achieve literally nothing. This system involves strict exercise - fortunately, this will only require 15-20 minutes a day, and each person can safely allocate them for exercise in the morning, when the stomach is still empty.
Secondly, if you are overweight, then at the very beginning of classes you should do general exercises aimed at reducing weight, and then start doing exercises for certain problem areas of the body. This sequence is mandatory, otherwise there will be no obvious results.
Thirdly, when starting to do bodyflex gymnastics, you don’t need to start at the same time strict diet aimed at reducing body weight. It is necessary to take food in fractions, often, little by little, so that hunger does not bother you and does not take away the last strength necessary for exercise. As a rule, after some time after starting classes, the appetite decreases significantly, and the person simply cannot eat in the volumes in which he ate before
To achieve maximum effect Together with bodyflex breathing exercises, you can, and rather even need to use some kind of diet, for example, a weight loss program from World, which includes a set of actions (including doing Bodyflex or Oxysize) to lose weight by 15 kg in a month. This program is free, useful and very effective, you can read reviews of those who have completed this program Here.

Online video with Maria Korpan

Bodyflex with Greer Childers for beginners

Breathing exercises Bodyflex for weight loss - Download torrent

Source (partially): http://www.colady.ru

The opportunity to lose weight without doing practically anything for it and without denying yourself anything is an illusion of many women in the world. But is this an illusion? Perhaps there is a wonderful technique, using which you can lose extra pounds in just a few weeks, spending only 15-20 minutes a day on exercise? We hasten to please you, such a technique actually exists, and it’s called bodyflex.

Let's figure out what this is unique method for weight loss? Bodyflex is not only a weight loss system, it is also a system for normalizing the functioning of the entire body. An excellent alternative to running and exhausting sports activities, the system was developed by an ordinary American housewife, Grig Childers, just like many of us.

Bodyflex is a breathing exercise, with the help of which the blood is enriched with oxygen, which, in turn, speeds up metabolism and leads to the burning of adipose tissue. In other words, when you take a certain position and at the same time breathe “correctly”, a shock dose of oxygen is directed to the required area of ​​the body.

Indications and contraindications for bodyflex exercises

Bodyflex is intended for those who are overweight or have a slow metabolism. If everything is in order with your metabolism, you lead an active lifestyle and are already doing strength training and exercises. aerobic training, bodyflex is unlikely to have a significant impact on your figure.

Where to start?

Bodyflex, like any type of training, has its limitations and contraindications. Before you start losing weight using breathing exercises, we strongly recommend that you familiarize yourself with them. So, bodyflex is contraindicated:

During pregnancy. The main thing that is important when practicing bodyflex is correct breathing. Naturally, this cannot be achieved without tensing the abdominal muscles.
When hesitating blood pressure.
For severe forms myopia.
Subject to availability chronic diseases in the acute stage, high temperature And bleeding.
At bronchial asthma , other diseases of the respiratory system.
For arrhythmia, heart failure.
After surgical interventions, injuries.
Subject to availability thyroid diseases.

In any case, before starting training, you should consult your doctor.

Basic principles of bodyflex.

Systematicity. Training should be done daily and should not be missed. If you miss more than three classes in a row, you will have to start all over again.

Discipline. Develop your willpower and, despite any desires to rest, allocate 15-20 minutes a day to exercise.
Strict adherence to instructions. Don't forget that classes should not exceed 15-20 minutes. You should not conduct your own experiments, use those exercises that have already proven their effectiveness.
Nutrition. Bodyflex itself does not imply dietary restrictions, however, implement it into your life along with exercises and proper nutrition- the right choice.
Correct breathing. Before starting training, learn the rules of breathing. We will talk about this below.

Pay attention! If you are overweight, then you need to start with exercises aimed at overall weight loss, and then - for specific parts of the body. Otherwise, there may be no obvious results.

The result of your training largely depends on whether you learn to breathe correctly. Before you begin the main exercises, master the basic basics of bodyflex:

Learn to exhale. This should be done exclusively through the mouth. Form your lips into a “y” shape and exhale slowly, trying to completely empty your lungs of air.
It is necessary to inhale air, on the contrary, through the nose. The mouth must be tightly closed! It is necessary to take as deep a breath as possible.
Exhale sharply. With this option, the lips are not folded into a tube, but pulled out into a tight line as if you want to distribute lipstick over your lips. When you exhale correctly, you will hear a characteristic “groin” sound.
You also need to be able to hold your breath correctly. When you have completely exhaled the air from your lungs, close your mouth and tilt your head towards your chest while drawing in your stomach. You need to stay in this position for the count of eight.
And lastly, take a relaxed breath. Taking the initial position, you need to relax your muscles and exhale slowly.

Pay attention! The best way to learn to breathe correctly is while lying down.

Next, you need to decide what you will need for training. Bodyflex does not require any special preparations. The most important thing you may need is a gymnastics mat. It will allow your feet not to slip on the floor and not be distracted from your studies. Training attire is preferred but not required. And an immutable rule - watch the time. The clock should be located directly in front of you so that you can clearly monitor the time spent on training.

Basic rules of bodyflex.

You should not exercise immediately after eating. It is better to do this in the morning on an empty stomach or a few hours after easy reception food.
Conduct classes in a well-ventilated area.
Do not exercise while walking.

Let's move on to the exercises.

Basic bodyflex poses.

Basketball player

Position your body so that your knees are bent, your legs are apart, your body is tilted slightly forward, and your hands are a few centimeters above your knees.

Wide gray

Bringing your shoulder blades together, place your hands behind your back and place your palms on the floor. In this case, the face is turned upward.

Four point emphasis

This pose involves standing on the floor with emphasis on your knees and palms. In this case, your pelvis, body, arms and knees should be at right angles.

Basic exercises for beginners.

Lion. Starting position: basketball player. Retract your stomach and perform breathing exercises (stages 1-4). After this, we look up with our eyes wide open, and with our lips we seem to say “y”, folding them into a tube, after which we point our lips down and stick out our tongue as far as possible. We linger in this position for 8 seconds. Repeat 5 times. This exercise perfectly rejuvenates the face, tightens sagging cheeks and removes fine wrinkles.

Terrible grimace. Starting position: basketball player. Move your lower jaw so that your lower teeth are on top of your upper teeth, protrude your lips and stretch your neck as hard as you can. Raise your head up as if you want to reach it with your lips. Do the breathing exercises of stages 1-4 and hold your breath. During the breathing pause, move your straightened arms back and remain in this position for a count of eight. In this case, the mouth should be open, tension should be felt from the chin to the sternum, and the feet should be on the floor. Then inhale and relax. Do 5 reps. This exercise affects the neck and chin.

Side stretch. Starting position: basketball player. Make a breathing cycle until you pause, and then begin the exercise. Place your left hand just above your elbow on your knee, and lift your right hand and extend it across your entire body so that it is located above your head and right ear. Stay until light eight. Take a breath and relax. Repeat 3 times on each side. This exercise works your waist and sides.

Classic lead. Starting position – emphasis on four points. Stretch one leg back so that the toes of that leg rest on the floor. Perform breathing exercises until you pause, and then lift your straightened leg up and hold for a count of eight. Relax and exhale. Do 3 repetitions on each leg. This exercise helps to work the muscles of the buttocks and hamstrings.

Diamond. Starting position – stand straight, feet shoulder-width apart. Connect the fingers of one hand with the fingers of the other, bringing your hands together in front of you. In this case, the pads of your fingers should touch each other. Elbows are parallel to the floor, the back is slightly rounded. Perform the breathing exercises of stages 1-4, and then make an effort to push without lowering your elbows. Hold for a count of eight, relax, inhale. Repeat 3 times. Exercise helps you work inner side hands

Boat. Starting position – wide squat. Spread your legs as wide as you can. Pull your socks towards you and lean your hands back. Perform a breathing cycle, then move your arms forward and stretch or as far as possible, trying to lie on the floor. Stretch for a count of eight, then inhale, relax and return your arms back. Repeat 3 times. The exercise targets the inner thighs.

Pretzel. Starting position - sitting on the mat, cross your legs so that your left knee is under your right. In this case, the right leg should be as horizontal as possible. Place your left hand behind your back, and with your right grab your left knee. Perform a breathing cycle, then transfer all your weight to your left hand, pulling your right knee up towards you with your right, and turning your body to the left until you can look behind your back. Hold for a count of eight, inhale. Repeat 3 times on each leg. The exercise affects the waist, lower back, outer surface hips
Press. Starting position - lie on your back, bend your legs and place them at a distance of 25-30 cm. Stretch your arms up at right angles to the body. Perform breathing exercises, then stretch your arms up, lifting your shoulder blades. Your head should be tilted back and your neck should be relaxed. Reach towards the ceiling as high as possible. Hold for a count of eight. Repeat 3 times. The exercise works the abdominal muscles.

Scissors. Starting position - lie on the floor, bring your legs together, and place your hands, palms down, under your buttocks. Press your lower back to the floor, without lifting your head. Perform a breathing cycle, then raise your legs 8-10 cm and make energetic swings, as if cutting with scissors. Work to the count of eight, repeat 3 times. The exercise helps to work out the abdominal muscles, especially the lower part.

Cat. Starting position – emphasis on four points. Raise your head, your back is straight. After the breathing cycle, lower your head down and arch your back like a cat. Stay in this position for a count of eight. Repeat the exercise 3 times. Helps strengthen the core muscles. As the founder of the system notes, in just three months of regular training she managed to regain a slim and toned body. Remember that the main safety rule in bodyflex is gradualism.

Listen to own body and take your time. After all, a few months is not long at all if you dream of beauty and health. Bodyflex is useful for everyone who wants not only to lose weight, but also to keep themselves in good shape, strengthen their figure and look 100%!

Greetings, friends! There is a huge amount different ways bringing your appearance to a pleasant appearance. Diets, sports, fasting, plastic surgery… Most of them carry restrictions, difficulties, sometimes pain, and often financial costs.

I've always wondered - isn't there a way to keep your body in great shape without grueling procedures? And I found such a method, I even tested it on myself - I mastered it . And I’ll tell you what it is, how to use this method, who can or cannot use it, what results it gives.

What is bodyflex

If you literally translate the word from English, you get “bend the body.” And indeed, in this technique you have to constantly bend over, one way or another, to stretch. But the main thing is not arching in bodyflex. The weight loss effect is achieved thanks to a special type of breathing that should be used during exercise.

The author of this technique is American housewife Greer Childers. She came up with it back in the 80s, claiming that after the birth of three children and a very large size of 52, she managed to lose several tens of kilograms.

At the same time, she, as a mother of many children, had no time to go to the gym or arrange hour-long workouts for herself. Greer constantly failed her diets (Oh, we understand her here, right?).

Therefore, after studying a lot of literature and methods of losing weight, going through expensive clinics, Mrs. Childers came up with a 15-minute complex special exercises based on specific breathing techniques.

It turns out that bodyflex, in essence, is breathing charger . However, not everything is so simple, because in any exercise attention is paid to proper breathing. Here, so-called diaphragmatic breathing is used - using the stomach.

How to breathe in bodyflex

Usually people breathe shallowly. During classes It is impossible to breathe calmly in sports. And you always need to do it right.

In bodyflex they breathe like this:

Important! At first, no one is able to hold their breath with a hollow belly for the required amount of time. But don’t stop trying—at first, hold the cavity as long as you can stand it, gradually increasing your capabilities.

The importance of each stage of the process is great - at first the blood is saturated with oxygen, and then, at the moment of holding the breath, it rushes to the place of muscle tension and burns body fat. Therefore, it is important to first master the breathing technique, only after adding stretching.

This technique is not easy to master. Many people are embarrassed by the need to breathe so loudly. Unprepared people often cough at first, experience dizziness, “flies” may appear before the eyes, and tingling in the limbs. Try it yourself - and tell us in the comments what you feel for the first time. My head was very dizzy.

To master the technique correctly, I recommend you the book by Marina Korpan “Bodyflex for face and body”, where the basics are laid out method and details about it. There is also a video from lessons by the same author and others, including Greer Childers herself.

Just don’t be scared - at first it was funny for me to watch them breathe. But, judging by the reviews, bodyflex does work. Let's see what it gives.

Bodyflex: pros and cons

This technique is used not only for weight loss . Bodyflex works in many directions at once:

• tones muscles, gently trains them, removes flabbiness and inches from the waist and other places;
• speeds up metabolism;
• breaks down fats;
• activates the lymph flow, cleansing it;
• heals and trains respiratory system, the whole body.

Reviews

Many people speak enthusiastically about the system:

“After the second birth, my old waist refused to return. Diet is not my thing. Exhaustion from sports too. And I came across a book on the “Lose weight in 15 minutes” layout. Tempted. I studied everything and started studying.

Given my laziness, I didn’t even do this regularly. But I felt the influence. And then I gave up bodyflex. I returned 10 years later, when I was already over 40. I really needed to lose weight. And most importantly - sedentary work led to poor health and shortness of breath. At only 40 years old! And I remembered about bodyflex.

After the first lesson, it was so nice to feel my muscles. I immediately felt their tone and buzz. Really, it was very nice to remember these feelings. In general, now I do it regularly. There is also weight loss, and there is also much better health. Girls, get busy! Marina".

“What I like most about bodyflex is that you don’t have to exhaust yourself or strain yourself. The exercises can be done quite slowly - beauty! They still gave me the effect. After two weeks of daily 15-minute exercises, my clothes became a little too big for me.

And after 3 months I had to change my wardrobe. The main thing is that the more you do it, the easier it gets. And I got so involved that without these exercises I feel out of place. Natasha."

The reviews are really great.

Contraindications

Yes, the Bodyflex weight loss system also has them. It should not be used if you are diagnosed with:

• heart problems - failure, aneurysm, pulmonary hypertension;
• aneurysm of the vessels of the head;
• increased pressure in the skull;
• oncology;
• bleeding.

Also if there are implants in the spine or if little time has passed since operations on it (at least a year).

Types and subtypes of exercises

The advantage of this system is that you can perform full complex exercises, and only part of it. You can practice standing, sitting on a chair and even lying down. Even very weakened people and bedridden patients can do the exercises. You just need to do what you can, remembering to breathe. And gradually your health will improve, as will the physical capabilities of your body.

The founder of the system offered the world 15 exercises that generally covered all the major muscles and problem areas, which you can do in at home . Today, many of them have been modified, and there are subtypes of the original system. One of them is successfully used by Marina Korpan.

At first, many find it difficult to do all 15 exercises at once. Therefore, you can choose only some of them - for example, aimed only at the muscles of the face and neck or only at eliminating unnecessary centimeters on the hips.

Here are a few interesting exercises. By the way, each of them is performed three times in total.

Diamond

Aimed at strengthening the muscles of the chest and arms. Rare system offers to improve appearance female breast. It's possible here.

Perform the necessary breathing manipulations. Hold your hands in front of you, above your chest - your forearms should be parallel to the floor.

Place your fingers against each other with pads so that an apple can fit between your palms. And while counting from 1001 to 1012, clench your hands, press the pads with your finger - tensing the muscles, but without changing the position of the hands.

Side stretch

Having made a tummy cavity, extend your left arm up above your head, bend slightly to the right, transfer the weight of your body to right leg, and move the left one to the other side.

You should get a straight line, as if “obliquely”, from the palm to the elongated toe. This is done three times on both sides.

Cat

Usually, the process is completed with a “cat”. This is a very simple and enjoyable exercise.

You need to kneel down, placing your hands on the floor at right angles, and look forward. This is how a breathing exercise is performed. During the abdominal cavity, arch your back like an angry cat, arching upward, lower your head between your shoulders.

Tighten your muscles and count. Then relaxation and return to the starting position.

Celebrities welcome bodyflex

Bodyflex is very popular. Many stars use it for quick cast body in shape and for recovery after childbirth. For example, Catherine Zeta-Jones maintains her amazingly feminine figure with the help of this system:

“I tend to be overweight. Diets always accompany me. But sometimes they are not enough. That's why I do bodyflex exercises. So I recovered very quickly after giving birth and was able to film almost immediately.”

What to remember

1. Bodyflex helps to lose weight, improve the health of many body systems, tone muscles, and reduce fat deposits.
2. The weight loss system is based on aerobic breathing using the diaphragm, which helps burn fat.
3. The initial complete set contains 15 exercises for different groups muscles. You can only do the part aimed at putting one group in order.

See you in the next article!

Nowadays the problem is becoming more and more common excess weight in people of different genders, ages and professions. The reasons for this phenomenon are too fast a pace of life, poor nutrition, bad habits, a lot of stress, lack of motor activity. Many overweight people are looking for different ways to solve the problem of losing weight. They use fasting, grueling training, strict diets that completely ruin your health. The consequences of such weight loss can be the most disastrous. Don’t be discouraged, because there is a solution to the problem of losing excess weight and it is effective and simple. In the fight against extra pounds Bodyflex with Marina Korpan really helps. We’ll talk more about this technique and its features in this article.

Bodyflex is unique system workouts that help fight excess weight. The technique consists of breathing aerobic exercise and stretching of all muscle groups.

This type of training was developed by Greer Childers. She is not a professional athlete, fitness trainer or doctor. Greer Childers is an ordinary housewife who has tried a bunch of different things. As a result, she developed a number of techniques that effectively get rid of excess weight.

Bodyflex breathing exercises were improved by Marina Korpan, who recorded video lessons on this technique and developed another one. Online boliflex lessons from the author can be found on the Internet. In addition, she has written a number of books that describe in detail all the exercises, lifestyle, useful tips, recommendations.

First of all, bodyflex will teach you how to breathe correctly. Oxygen plays important role in the process of burning fat deposits. As soon as you manage to improve your breathing, your metabolism will noticeably speed up, the removal of fluid from the body and getting rid of extra pounds.

Interesting fact! Bodyflex for the abdomen is one of the most effective and popular methods of fat burning.

How does bodyflex work for weight loss?

Many people do not believe that bodyflex effectively helps to lose weight. After all, as Greer Childers advises, you only need to exercise for 15-20 minutes a day. In addition, the exercises are incredibly simple and do not require special physical training. First of all, bodyflex is good for the waist and abdomen. Naturally, it’s worth asking those who have experienced the technique themselves, and reviews of bodyflex are almost all positive.

Let's look at how bodyflex works for weight loss. As stated above, oxygen is an important participant in the process of burning fat deposits. When performing the techniques, belly breathing is used. The air is retained for 8-10 seconds. Strength exercises together with this method of breathing they give an amazing effect. The arteries dilate and the cells are intensively saturated with oxygen. The main thing in this matter is regularity.

If you perform a set of bodyflex exercises every day for just 15-20 minutes, the result will be noticeable after 2 weeks of training. The most difficult thing is to learn how to breathe correctly with your stomach. Thanks to this breathing, bodyflex for losing belly fat is so effective.

Bodyflex technique

The basis of bodyflex training is proper breathing (diaphragmatic). By the way, this is how babies breathe. You can learn it by doing the following exercise: you need to lie on the floor, on your back.

A book is placed on the stomach. Inhale through the nose, exhale through the mouth. If breathing is done from the stomach, the book will rise and fall with it.

Greer Childers advises doing this in his book. The main stance in the technique is the pose of a volleyball player (feet shoulder-width apart, torso tilted forward).

Breathing technique

The bodyflex breathing technique can be described as follows: first exhale deeply; then inhale; exhale again and pause; at the end there is a period of relaxation. To begin, you need to perform a series of deep breaths and exhalations. As soon as it starts it will turn out without special effort and problems - you can move on to the exercises themselves.

Here is a complex of breathing exercises by Greer Childers:

• Exhale through the mouth with effort, sharply;
• Take a deep breath and draw in your stomach. The technique is performed in the pose of a volleyball player;
• Take a deep breath. Performed through the nose. Thus, we inflate the stomach.

This exercise opens the lungs.

Bodyflex exercises for beginners

• The first exercise is called Lev. A person takes a volleyball player's pose and performs a breathing cycle. Then he detains him and begins to perform the movements. The gaze is directed upward, as high as possible. The lips are brought into a circle with a strong movement; the tongue sticks out as far as possible. Bodyflex exercise Leo is aimed at the muscles of the face and neck.
• "Side stretch." This technique is beneficial for the abdomen and sides, and shapes the waist. It becomes more pronounced, and the sides are tightened.

The exercise begins with an inhalation-exhalation cycle. The breath is held and a bend to the side is performed, one arm stretches above the head along with the torso; and the second hand rests on the knee. Breathing is held for 10 seconds. Starting position - volleyball player's pose.

• Very good exercise bodyflex for hips and buttocks:

Starting position: stand on your knees and elbows. We inhale and exhale. Next, we time it for 8-10 seconds, raise our leg back and hold it. At the end, we return the leg to its original position and inhale.

• Bodyflex exercise for legs. Starting position - sitting on the floor, spread your legs to the sides as far as possible. We inhale and exhale. We stretch forward for 10 seconds. At the end we inhale.
• Reception for the back “cat”. Kneeling stand. A breathing cycle of inhalation and exhalation is performed. As you exhale, bend your back upward and remain in this position for 8-10 seconds. Then take a deep breath.

All techniques are performed with repetitions 4-5 times.

All these techniques can be included in the daily morning body flex express course. Below we suggest studying a fifteen-minute online video lesson for beginners with the founder of the technique, Greer Childers.

In total, the technique includes 12 exercises. I examined each of them in detail in my video tutorials and reviews.

Greer Childers herself advises:

• exercise in ventilated, clean rooms, or in nature - in a forest or park, where there are few people;
• You should not perform a set of bodyflex exercises after eating. It is best 2-3 hours after eating;
• clothes must be comfortable;
• each exercise must be performed 4-5 times;
• training should be carried out alone, that is, so that no one interferes or observes the process. This will make it easier to relax.

Bodyflex successfully copes with extra pounds. Before starting, measure your waist, hips, and buttocks. During the first week of classes, a decrease in volume by 2-5 centimeters is possible.

The benefits of bodyflex exercises

Bodyflex breathing exercises have significant benefits for the body.

• Firstly, the process of digestion and metabolism accelerates;
• The process of burning excess fat starts;
• The body, all its tissues, organs and cells are saturated with oxygen;
• The overall well-being of a person improves;
• Those who practice this technique feel a charge of vivacity and a surge of vital energy;
• The immune system is strengthened;
• The body looks toned and elastic;
• Muscle mass grows.

This is not a complete list of possible results from bodyflex. It is worth remembering that classes must be regular and stable. In addition, the load should be from simple to complex. It is necessary to start bodyflex classes with breathing exercises. And gradually master the rest of the exercises. If you honestly perform the complex every day for 15-20 minutes, the results will follow after a few weeks.

If you add proper nutrition to bodyflex exercises, the result will please you doubly. After all, the effect will be noticeable even faster. You need to start drinking more water, eating protein, fruits, vegetables, greens and less unhealthy, fatty, fried foods. Aerobics goes well with bodyflex. After challenging workout for aerobics, bodyflex will relax you well and speed up the process of breaking down fat deposits. The effectiveness of bodyflex training has been proven all over the world. They are rightfully considered one of the most popular and effective in losing weight.

Greer Childers is an ordinary housewife who achieved her cherished goal with the help of bodyflex. Anyone can repeat her achievement. After all, nothing is impossible!

Bodyflex with Marina Korpan: 4 best video lessons

The best video lessons from the “Lose Weight with Marina Korpan” series can be watched on video for free in the public domain. The express course techniques are suitable for both beginners and experienced practitioners.