In every corner of our world, housewives are faced with the same problem: the accumulation of excess weight.
Despite the fact that during the day they are constantly busy with housework and childcare, energy expenditure is usually insufficient, and the remaining calories are stored in the form of extra pounds in proportion to the number of tasty dishes prepared during the day.
An American housewife, mother of many children, Greer Childers, came up with an interesting way to solve this problem.
Greer Childers is the author of the unique bodyflex weight loss system.
What is bodyflex?
She began to perform various stretching exercises, combining them with a special deep breathing system. In fact, this method of weight normalization is used in yoga. But Greer improved it a little to speed up the process of getting results, and called her system “bodyflex.”
Bodyflex with Greer Childers
Bodyflex with Greer Childers is just a few tens of minutes of daily static exercises that lead to rapid weight loss. It is believed that in just a few months it helps reduce clothing sizes by several units.
A little about the author
Little is known about the author of the bodyflex exercise complex, Marina Korpan. But at one time she herself faced the problem of excess weight and tried a lot in trying to get rid of it. At some point, she became interested in the original method of the American Greer Childress - a set of exercises that includes aerobic exercise and breathing techniques for correcting weight and figure in general. Therefore, Korpan cannot be considered the direct author of bodyflex - she adapted the technique and created a large number of video tutorials on it, which found enormous popularity among Internet users.
Marina Korpan has already written several books about the practice of Bodyflex, including the following:
- "Bodyflex: breathe and lose weight." A book about how to lose weight by 10-20 kg at home and without strict diets. Offers a description of accessible recipes and exercises that anyone can do on their own, without an instructor or additional equipment. The author advises allocating only 10-30 minutes to the load, which is very convenient for those who do not have enough time.
- "Oxysize: lose weight without holding your breath." Another popular and accessible guide that offers to help your body and figure only by correcting the breathing process.
- “Bodyflex for the face: how to look 10 years younger. Breathe and look younger." The book tells how to rejuvenate without resorting to injections or visiting surgeons. It is enough just to do simple exercises regularly. The book shows the detailed essence of the work of the facial muscles and explains in what sequence the exercises should be performed. It also talks about what results can be obtained: correcting the oval of the face, reducing nasolabial folds, getting rid of health problems.
Pros and cons of the bodyflex system
The undoubted advantages include the short duration and effectiveness of training, as well as the opportunity to exercise without special sports equipment, within the walls of your home, at any convenient time.
Bodyflex can be done at home
Bodyflex will help improve the general condition of the body and mood.
Bodyflex puts you in a good mood
Bodyflex will help improve the general condition of the body and mood.
It is not recommended to engage in this type of fitness for those who suffer from cardiovascular pathologies, severe myopia, have hernias, or are in the acute stage of any chronic disease. They are not recommended for pregnant women.
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 you start doing this without much effort or 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 position of a volleyball player;
- 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.
- A very good bodyflex exercise for the 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 your 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. Marina Korpan examined each of them in detail in her video tutorials and reviews.
Greer Childers herself advises:
- exercise in ventilated, clean rooms, or outdoors - 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.
Recommendations for beginners
- Start your classes by watching the video “Bodyflex with Greer Childers” - you will learn a lot of new and interesting things about the system itself and learn how to breathe correctly.
- The main condition for the effectiveness of training is regularity. Those who have chosen bodyflex as their main area of fitness should not be allowed to take breaks in their classes.
- Do exercises consciously with love for yourself and your body. Praise yourself for your workouts.
Those who have chosen bodyflex as their main area of fitness should not be allowed to take breaks in their classes.
Bodyflex with Marina Korpan full complex for all parts of the body
Lesson No. 1 – Bodyflex for beginners
This intensive course was created specifically for beginners. Who have just learned about the bodyflex technique. For this reason, the video is dedicated to the very basics, namely breathing techniques. Marina Korpan talks about this technique and also demonstrates it on herself in order to explain the principle of operation to everyone as clearly as possible.
- To make the picture more interesting, all the bodyflex video lessons with Marina Korpan are made up of several people who are also completely unfamiliar with the exercise technique.
- While watching the video, it is important to keep your attention on every detail in order to. to follow all the expert’s instructions as correctly and effectively as possible.
- The video demonstrates Marina Korpan’s gymnastics for all parts of the body:
Video
For most people, the video may cause justifiable mistrust, because in it Marina Korpan is not yet in the best shape and looks more like an amateur than a professional. This nuance is explained by the fact that this video was filmed at a time when Marina Korpan had not yet reached the top in building her body, but the technique was already giving a decent result.
Important! Do not forget that just because a coach has achieved results on his own, this does not mean that he will be able to convey his method to others. But Marina Korpan is distinguished by her outstanding coaching abilities.
In the end, you can watch the following lessons and make sure that Marina Korpan has indeed achieved very impressive results.
Lesson No. 2 – The mechanism of proper breathing
This video is similar to the first one: it also focuses on the respiratory system, but the students in the lesson are more experienced. In general, all exercises using the bodyflex technique are based on proper breathing, so it’s worth watching Marina carefully and performing bodyflexes with detailed accuracy.
The second lesson is designed for people who have a general understanding of bodyflex. Therefore, it represents a longer and more in-depth analysis of technology. Due to the detailed consideration of the system, Marina Korpan does not cover all parts of the body in this lesson, paying more attention to the upper limbs and especially the abdominals. The bodyflex itself in the lesson is not particularly difficult, especially if you have already read the first lesson.
Attention! Particular attention should be paid to the “cat” exercise, which is used not only in the bodyflex system. This exercise is good for internal organs and helps relax the back muscles.
Bodyflex exercises are best done outdoors. But if you can’t go outside, it doesn’t matter, you can simply open the window wider, ensuring the maximum possible ventilation of the room.
Video
Lesson #3 – Lower limbs
After training the torso, we move on to the lower body. Namely, to the muscles of the buttocks and legs. This bodyflex lesson demonstrates the technique of stretching the legs, which has an active effect on their slimness. The lesson also pays attention to the abdominals, since they are an integral part of leg training. The bodyflexes from this video already have a more complex execution technique, so first you should just watch the video tutorials with due attention, several times if necessary. Then complete the tasks, for starters you can forget about breathing, the main thing is to maintain balance. If you are standing straight, then you can complete the exercise completely; again, there is no need to rush. If you feel discomfort, you can hold your breath less than required. It is important to remember that you cannot eat or drink before starting classes.
Video
Lesson #4 – Engaging the Whole Body
This lesson shows a technique that affects all the muscles in your body, but not equally. In this case, the emphasis is on maximum pumping of the waist.
Important: When watching a lesson, you should observe what position the trainer’s hands take. What kind of load you should take depends on your level, it is better to start with a lighter one and gradually increase. There is no need to squeeze all the juice out of yourself if you have just started training.
How correctly you complete tasks can be determined by simple observation. During the load, you should inhale, so at the end of the exercise you should have a desire to exhale.
Video
Each bodyflesh lesson from Marina Korpan has similarities with the others, so, if you wish, you can choose the technique you like best or perform each of them one by one. Regardless of which technique you choose, bodyflex will always provide the same benefits, as evidenced by reviews from bodyflex fans who have been practicing this technique for quite a long time.
Lesson #5 – Reviewing the basic principles of proper breathing
The video begins with a repetition of the previously learned bodyflex for proper breathing. Then there is training of the arm muscles and exercises that involve the oblique abdominal muscles. At the end of the workout, the entire load goes to the abdominal muscles.
Video
This bodyflex lesson is notable for the fact that, like the first video, there are beginners in it. There is a benefit in their presence because they ask questions that you may also have.
- The bodyflex system is popular in many countries, as evidenced by countless reviews from its adherents.
- As with any issue, there are people who are critical of the system, accusing it of inefficiency; only you can decide which side to be on.
Despite all the criticism of the bodyflex method, the demand for trainers of this technique is in no way inferior to the demand for fitness trainers.
Contraindications
The bodyflex complex has a powerful effect on the body. Therefore, there are some contraindications:
- serious problems and heart diseases, that is, aortic aneurysm, heart failure, pulmonary hypertension;
- increased intracranial pressure;
- implants in the spinal column;
- recovery period after surgery;
- acute inflammatory processes in the body;
- exacerbation of chronic ailments;
- malignant and benign neoplasms;
- pregnancy.
We recommend reading the article about CrossFit for weight loss. From it you will learn about the essence of CrossFit training, the advantages and disadvantages, the training program for weight loss, and nutritional features. And here is more information about the health disk for weight loss.
Exercises in the Marina Korpan bodyflex complex are simple and uncomplicated. Any beginner can master them. In addition, the classes do not require a lot of time or special equipment. It is much more important to perform them technically correctly in order to remove the problem area. As a result, you will lose weight, strengthen muscles, tighten the skin and even out the relief, and improve the health of the body as a whole.
The story of Larisa P. When jeans don’t fasten...
I have always been a fairly slim girl, a healthy lifestyle and proper nutrition were my faithful companions. It seemed to me that I was insured against any unpleasant surprises associated with excess weight.
When I became pregnant, I didn’t even think that extra pounds might appear. And sure enough, having safely given birth, a few months after giving birth, while still a nursing mother, I stepped on the scales and found a pleasant and familiar 59 kg.
But when I tried to put on my “pre-pregnancy” jeans, I was bitterly disappointed - I couldn’t fasten the belt. My appearance in a swimsuit turned out to be even sadder. It seemed to me that I simply consisted of a bulging belly. I went to the doctor, but heard that everything was fine, “the stomach will go away on its own,” I just need to wait a little.
I had no choice but to believe... And I waited a whole year for my stomach to go away. But even after a year, the jeans wouldn’t fasten... And the two-piece swimsuit before the summer only irritated me.
In the second year of my suffering, I accidentally saw classes with Marina Korpan on TV. I came to her studio, Marina promised that the classes would help. I started with the Bodyflex course, then I took the Oxysize course. After the first lessons, the jeans gave up.
And after completing both courses, my stomach. Now he is not a belly, but a beautiful belly. The same as it was before! Thank you, Marina!
Formula for getting rid of belly fat 5BF + 5OK
Practicing breathing techniques is not just a job, it has become my life. They have changed everything so much that I can't even imagine myself without them.
Those who come to practice breathing receive a lifesaver that will help them stay healthy, slim and beautiful throughout their lives. I always say: “Breathing is first and foremost about health, and losing weight is a good side effect.” We don't need diets anymore! And it only takes 14 days of the right combination of breathing techniques to get rid of belly fat.
No fitness program will give such quick and good results as breathing techniques. You would have to puff, blush, sweat and jump in the gym for days, months and years to achieve similar results that are real in a short time with breathing practices. No boring exercises, no one forces you to endlessly pump your abs, sit down, lie down, or pull yourself up.
With the help of breathing techniques, you will see wonderful results in just 2 weeks!
Use my new 5 + 5 scheme. The result will pleasantly surprise you! Good luck!
Your Marina Korpan
Principles of proper breathing
This exercise for weight loss puts the person losing weight in a good mood, relieves depression and stress.
Breathing exercises for weight loss by Marina Korpan are aimed at combating oxygen starvation of the human body . This is what allows you to effectively fight excess weight even in very difficult cases. By the way, many people do not believe that Marina Korpan’s breathing exercises for weight loss are highly effective, but numerous reviews of women who have lost weight with her help can convince even the most distrustful person of this.
Scientists explain the beneficial effects of breathing exercises on a person, which is expressed in the fact that the patient loses excess weight, by the following factors:
- Intensification and normalization of metabolic processes. By improving your metabolic process through proper breathing, you can ensure the proper functioning of your digestive system, resulting in improved absorption of nutrients during food digestion. If there is not enough oxygen in the body, food stagnates in the gastrointestinal tract, which leads to obesity.
- An increase in the percentage of oxygen in the body, which helps create an acidic environment in it, necessary for the accumulation of adenosine triphosphoric acid, which helps quickly convert fat into energy.
All you need for classes is a spacious, ventilated room and a mat.
- Accelerating the processes of removing toxins from the body under the influence of deep breathing. The fact is that various harmful substances tend to accumulate in fat cells. By removing toxins from the body, you simultaneously reduce the amount of fat in it.
In addition to the listed factors, the effectiveness of methods based on proper breathing in the fight against excess weight is determined by the fact that oxygen in the process of fat oxidation in fat cells triggers the process of their elimination, as a result of which a person begins to actively lose excess weight. Also, Marina Korpan’s breathing exercises for weight loss create a good mood for those losing weight, relieve depression and stress, which in many cases is “eaten up” by high-calorie dishes.
Important! Both adults and children, regardless of age, can practice this method.
To do this, you just need a spacious, ventilated room and a rug. No additional equipment is required for this, and the effect of the exercises will be noticeable after just a few days of hard training.
