Bodyflex gymnastics: proper weight loss with breathing exercises

What is bodyflex

Gymnastics Greer Childers combines breathing practice and physical exercise. It's called BodyFlex. Greer's breathing system consists of five steps:

• exhalation;
• quick breath;
• release of the lungs on exhalation;
• holding your breath;
• one more breath.

And as physical activity, the familiar elements of yoga and Pilates are used.

Bodyflex is a breathing exercise based on aerobic breathing and a set of special exercises.

Two conditions for performing bodyflex breathing exercises:

• empty stomach. After eating, at least 4 hours must pass before you can start exercising;
• regularity of training. Set aside at least 15 minutes every day for breathing exercises and exercises on problem areas. A full bodyflex complex lasts about 1 hour and can be done 2-3 times a week.

Bodyflex and weight loss

The main assistant that ensures the weight loss effect in the bodyflex system is oxygen. Or “extra oxygen,” as Marna Korpan, a fitness coach for the ZhiVi TV channel and a bodyflex trainer, calls it. The body needs oxygen to break down fat and carbohydrates. A special breathing technique supplies the body with a large volume of oxygen. This promotes accelerated metabolism and fat is burned more efficiently.

Numerous breath-holds exceeding the norm are contraindicated.

The result of bodyflex gymnastics

The founder of bodyflex, Grig Childers, attracted followers with her own successes from training: in just 3 months of training, she changed from size 52 to 44. This effect is difficult to both confirm and refute. We can only mention that in 2003 the Greer company was fined for unfair advertising of the bodyflex complex. Greer Childers paid $2.6 million for falsely promising her clients a reduction in body size by 10-30 cm and burning 3 thousand kcal per hour of exercise.

The founder of bodyflex in Russia, Marina Korpan, also gave rather optimistic forecasts regarding the possibility of losing weight as a result of exercise. In her blog, she said that in an hour-long lesson you can spend more than 800 kcal. No one confirmed this figure except herself.

Actual performance indicators depend on the individual characteristics of the person, the duration and regularity of the exercises. But on average, it is believed that bodyflex burns slightly more calories over the same period of time than running and aerobics.

Table: average energy consumption when doing bodyflex and other types of fitness

Benefits of BodyFlex

Bodyflex gymnastics has a number of advantages over other types of physical activity.

• muscle lengthening;
• burning fat mass;
• activation of metabolic processes;

• increasing the volume of oxygen supplied to the muscles;
• lack of additional sports equipment and equipment;
• workouts take about fifteen minutes a day;
• Due to proper breathing, your mood improves and you feel a surge of vitality.

Pros and cons of bodyflex for weight loss

Benefits of training:

• classes are available for people with any level of fitness, even for those who have never been involved in fitness in their lives;
• For the weight loss effect, 15 minutes of training a day is enough;
• In addition to weight loss, bodyflex reduces headaches and migraines, relieves insomnia, and improves immunity.

Minuses:

• To lose weight, you need to exercise regularly and, if possible, daily;
• Not everyone is allowed to hold their breath for long periods of time.

Greer Childres' recommendations for conducting classes

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 should not do 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.

Contraindications for bodyflex exercises

Bodyflex breathing exercises are not recommended if you have:

• high or low blood pressure;
• asthma, including allergic ones;
• cardiovascular diseases;
• chronic diseases in the acute phase;
• glaucoma;
• increased cranial pressure;
• head injuries.

Skip classes if you have a high fever, runny nose, or bleeding. You cannot practice bodyflex during pregnancy.

After childbirth, you can start doing gymnastics when the discharge stops. If you gave birth by cesarean section, then you will be able to do bodyflex daily no earlier than after 2–4 months.

Bodyflex breathing exercises are incompatible with taking hormonal medications and antidepressants. Critical days are not a limitation to bodyflex, but if you experience discomfort and abdominal pain, then you should avoid exercising on these days.

Precautionary measures

Even completely healthy people have risks when exercising. The practice of bodyflex involves holding your breath, this is dangerous due to fainting and loss of consciousness. Therefore, the first exercises should be done in the presence of another person. After this you will be able to study on your own.

Breathing technique

The special practice of diaphragmatic breathing is the basis of bodyflex, without which the weight loss effect cannot be achieved. Diaphragmatic breathing is breathing from the belly. When you inhale and exhale, it is not the chest that moves, but the stomach. Start with a simple test that will show you the necessary breathing technique. Lie on your back with a book on your stomach. If you breathe as usual, the book will remain motionless. But you need to try to inhale and exhale so that the book moves. Now you can begin to master Greer's five-step breathing technique.

The test exercise while lying down can be replaced with belly breathing in a standing position.

Each bodyflex exercise will include five stages of breathing. Start with volleyball pose:

• feet - 40 cm wide and turned forward, knees slightly bent;
• the shoulders are relaxed, the body is slightly tilted forward;
• hands rest on the thighs of the legs.

The main pose for breathing in bodyflex is the “volleyball pose”

Five stages of breathing:

1. Remove the air from your lungs. To do this, exhale slowly through your mouth, pursing your lips as if pronouncing the sound “o”.
2. Inhale from your belly. In the bodyflex system, this is done through the nose, with the mouth closed. Try to inhale as deeply as possible to fill your lungs.
3. Exhale sharply. The lips pronounce “groin”, air is quickly released through the mouth.
4. Hold your breath. Lower your head and pull your stomach in as much as possible. Count to yourself from one to eight. At number “8”, proceed to the next step.
5. Restore your breathing. Get into the starting position, relax your shoulder and abdominal muscles, and inhale calmly through your nose.

After a short pause, repeat the five-step breathing cycle again.

Video: Marina Korpan explains how to breathe with the diaphragm in bodyflex

I can attest that diaphragmatic breathing is a great thing. And you will notice the weight loss effect. I’ve been running for three years, and now I’m preparing for a half marathon. When I started running, there was a problem: I couldn’t increase the pace, I immediately became out of breath. But I came across advice from an experienced marathon runner. He wrote on his blog that as soon as he doesn’t have enough breath or wants to run faster, he switches to belly breathing. I tried to breathe with my stomach and on the same day I set a personal record - my morning run increased from 5 to 7 kilometers. The plateau effect has been overcome. Then I stopped being afraid of long runs. But the main surprise awaited me after a couple of weeks of this “diaphragmatic running”. I completely got rid of extra centimeters in the lower part of my figure. The most problematic areas - thighs, buttocks, stomach - stopped worrying me. I highly recommend breathing with your stomach sometimes during fitness, running, walking. This gives an additional weight loss effect.

Bodyflex and oxysize: why don’t the recommendations of different trainers coincide?

In their original form, bodyflex and oxysize appeared, respectively, in the mid-80s and early 2000s.
The bodyflex exercise and breathing system was developed by Greer Childers, oxysize by Jill Johnson. Gradually, the techniques became very popular in various countries and served as the basis for scientific research and experimentation. Based on their results, many trainers refined the methods and slightly modified some of their nuances. This is why, when working out under the guidance of different trainers, you may hear different instructions regarding breathing techniques or exercises. This does not mean that one specialist’s technique will be correct and effective, but another will not. This means that experts have focused on different aspects of both methods.

A set of bodyflex exercises for beginners

A complete set of exercises affects all parts of the body. For a short workout, choose poses to work on your problem areas.

Facial exercises

Face yoga becomes more effective if you complement it with bodyflex diaphragmatic breathing.

"A lion"

The exercise strengthens the cheeks and eliminates nasolabial folds.

How to do it:

1. Get into a volleyball position.
2. Relax your lips, open your eyes wide.
3. Start breathing with your belly.
4. While holding your breath, look up, open your mouth wide, stick out your tongue as far as possible.
5. Finish the exercise with an inhalation.

Repeat the “Lev” exercise four more times.

Exercise "Lion" strengthens the muscles of the face and neck

"Nasolabial triangle"

Stretching the muscles under the nasolabial folds reduces wrinkles.

Performing the exercise:

1. Open your mouth.
2. Tighten your lips and point them inside your mouth, behind your teeth.
3. While holding your breath, press your fingertips onto the nasolabial folds.

Before doing facial exercises, wash your hands and remove makeup

Repeat the exercise at least three times.

"Binoculars"

The “Binoculars” exercise helps remove wrinkles from the eyes:

1. Open your eyes wide, place the fingers of both hands on them, imitating binoculars. The index fingers touch the eyebrows, the thumbs fit tightly to the cheekbone.
2. While holding your breath, try to close your eyes, without moving your hands. Feel the skin around your eyes tighten.
3. Breathe and relax.

Before exercising your face, apply a little oil or moisturizer to your skin.

Repeat up to 5 times.

Leg exercises

Leg poses are designed for the muscles of the inner and outer thighs, ankles, and knee joints.

"Boat"

The “Boat” exercise helps to work the inner thigh:

1. Sit on a gymnastics mat, spread your legs as wide as possible. Keep your feet perpendicular to the floor.
2. Tilt your torso back, hands next to your buttocks on the floor. Begin 5-step breathing.
3. Having reached the fourth stage, move your arms forward, place your hands on the floor under your chest, lower your shoulders. Hold your breath while counting from one to eight.
4. Finish the exercise with an inhalation.

Over time, you will be able to do a deep forward bend in the “Boat” and spread your legs at an angle of almost 180 degrees.

Repeat "Boat" 5 times.

"Pretzel"

The “Pretzel” pose will help reduce your waist size and strengthen your outer thighs. This exercise is also recommended for back tension and pain.

How to do it:

1. Sit on the floor with your legs extended.
2. Place the foot of your left foot to the right of your right knee.
3. Turn your left shoulder back. Place your left hand next to your buttocks and rest it on the floor.
4. Place your right hand on the thigh of your left leg, your right elbow touching your left knee.
5. Do a 5-step breathing cycle.
6. In the fourth stage of breathing, twist your torso as much as possible. In this position, hold your breath for 8–10 seconds.
7. Complete the breathing cycle.

In “Pretzel” it is important to twist the body to the maximum amplitude

Repeat “Pretzel” 2 more times. Change the direction of the body twist by switching legs and perform the exercise 3 times.

Leg stretching

An exercise similar to the “Birch” helps to develop the back of the thigh and stretch the hamstring:

1. Lie on your back and raise your legs. Pull your toes towards you.
2. Hold your legs with your hands. If you have a good stretch, you will be able to place your hands on your ankles. Beginners can hold on to the thighs of their legs.
3. Follow Greer's five-step breathing exercise. Don't raise your head.
4. During the fourth stage of breathing, bend your legs straight towards you. You should feel the muscles behind your knees tighten. Hold your breath for 8 seconds.
5. Complete the breathing cycle.

Beginners may not straighten their knees completely when stretching at first.

Repeat the exercise 5 times.

"Lotus"

The Lotus pose will help you develop your inner thighs and strengthen your back:

1. Sit on a gymnastic mat, keep your back straight.
2. Bend your legs at the knees, pull your feet towards the groin area.
3. Place your elbows on your knees and your hands on your ankles.
4. While holding your breath, press your knees to the floor with your hands.
5. Inhale and return to the original position.

Don’t force stretching in the Lotus, proceed gradually

Try to lower your knees lower and lower each time. The recommended number of repetitions is 5.

"Seiko"

Exercise burns fat on the buttocks and reduces the appearance of cellulite on the thighs.

Performance:

1. Get on all fours, rest your hands on the mat, but do not put all the weight on your hands.
2. Bend your right leg at the knee and rest your big toe on the floor.
3. Perform 5-step breathing.
4. While holding your breath, lift your leg up and count to eight.
5. Lower your leg and inhale.

There is a “Seiko” option for advanced people - with weights on the legs

Repeat the Seiko exercise three times for each leg.

Video: leg exercise from Marina Korpan

Hand exercises

The bodyflex complex contains exercises that allow you to strengthen your arm muscles and remove excess fat from problem areas.

"Diamond"

Lifting the inner sides of the arms is a difficult task, for which there are not many exercises. “Diamond” is one of the rare poses that allows you to reduce the volume of your arms:

1. Stand straight, feet parallel to each other at a distance of 30–40 centimeters.
2. Bend your elbows and connect the fingers of both hands. Palms don't touch each other! Keep your elbows horizontal.
3. Perform breathing exercises.
4. While holding your breath, press the fingers of both hands against each other as hard as possible. Wait 8 seconds.
5. Take a breath and relax.

When performing the “Diamond” exercise, you need to close your fingers so that they resemble a cut diamond in shape.

It is recommended to do the exercise at least 5 times in a row.

"Cross"

Do you want to tighten the muscles of your chest and inner arms? Perform the “Cross” exercise:

1. Stand with your back straight and your shoulders relaxed. Feet - at a distance of 30–40 cm from each other.
2. Bring your hands together in front of your chest, palms touching each other.
3. Point your fingers towards you.
4. Start breathing according to the bodyflex system. While holding your breath, press your palms against each other.
5. Finish the exercise with an inhalation.

Arm exercises can also be done while sitting

Repeat the “Cross” 3-5 times.

Exercises for the abdominal, abdominal and waist muscles

Grig Childers in his book “Great Figure in 15 Minutes a Day!” wrote that she managed to reduce her waist by more than 10 centimeters in three months. To do this, she did exercises for her abdominal muscles.

Side stretch

Exercise allows you to remove excess fat from the waist.

Performance:

1. Take a “volleyball pose.”
2. Raise one hand. It should touch your temple. Stretch your hand towards the opposite shoulder.
3. Do 5 steps of breathing exercises.
4. Strive to achieve maximum stretching of the muscles of the raised arm and the lateral surface of the body, exhale and hold your breath. Count from one to eight.
5. Inhale and lower your hand.

Do not lean forward while performing the lateral stretch.

Do the exercise five more times, alternating hands.

"Cocoon"

Exercise helps to achieve a thin waist and burn fat from the hips.

How to do it:

1. Take a sitting position. Keep your back straight.
2. Fold your legs in a Turkish style: the toe of one leg is on top of the knee of the other leg. Place your hands on the floor in front of you.
3. In the fourth stage of breathing, bend forward as low as possible. Buttocks should not rise from the floor!
4. Inhale and repeat the exercise 5 times.

When performing “Cocoon”, strive to lower yourself by working your abdomen

Back exercises

Special exercises of the complex, as well as “Seiko”, “Pretzel” poses, and various body twists help to remove fat from the back.

"Martin"

“Swallow” in a kneeling position burns fat from the buttocks and strengthens the back.

How to do it:

1. Get on your knees, rest your elbows on the mat.
2. Start doing bodyflex breathing practice.
3. To hold your breath, lift one leg up.
4. Don't breathe for eight seconds.
5. Lower your leg and inhale.

When doing the “Swallow” exercise, do not bend your back, keep it straight

Repeat the exercise 6 times: three times for the right leg and three times for the left.

"Cat"

The “Cat” pose tones the back muscles and helps relax the spine.

Sequencing:

1. Kneel down on the mat, placing your palms on the floor. Direct your gaze in front of you.
2. Keep your back straight, parallel to the floor.
3. Start doing 5 breathing steps.
4. When you need to stop breathing, pull your chin toward your chest and round your back.
5. After an 8-second hold, relax and inhale.

While rounding your back in “Cat”, try to pull in your stomach as much as possible

Repeat “Cat” at least 3 times.

Breathing exercises by Greer Childers

The basis of Greer Childers bodyflex is exercises with light, correct, step-by-step breathing. Only after mastering the correct technique can you begin to perform physical exercises. The breathing rhythm includes five constantly repeating steps:

1. Exhalation. Look like you're getting ready to say "oooh." Keeping your lips in this position, slowly exhale all the air. Then close your lips.
2. Inhale. Sharply draw in a lot of air through your nose, trying to fill not only your chest, but also your stomach.
3. Exhale forcefully. Having collected the maximum amount of oxygen, raise your head up. After a few seconds, exhale noisily (the sound should be like “pha”).
4. Holding your breath. After exhaling, hold your breath for 8 seconds, press your chin to your chest, pull in your stomach and arch your chest forward.
5. Inhale and relax. At the same time, inhale and relax your stomach.

Principle of operation

As you age, physical exercise produces less noticeable results: muscles grow more slowly, but body fat, on the contrary, increases faster. The body, at the same time, becomes massive and obese. The author of the Greer Childer bodyflex program is convinced that with the help of proper breathing in combination with physical exercise, you can get rid of the problem of excess weight for a long time.

If you do not control your breathing technique during bodyflex exercises, the muscles do not receive enough oxygen, resulting in a nutritional deficiency. Breathing exercises with Greer Childers help strengthen all muscle groups and achieve the desired slimness. With the help of her program, the American achieved weight loss from size 54 to size 42. If you follow the proposed bodyflex technique, in a few weeks you can achieve the following results:

• speed up your metabolism;
• improve digestion;
• increase vitality;
• get rid of shortness of breath;
• improve your health;
• get a toned body;
• reduce your own weight;
• get rid of snoring;
• develop flexibility;
• You will achieve beautiful skin (it will become more elastic, smoother), and an improvement in overall appearance.

Execution Rules

With this weight loss system, the body loses a maximum of calories during the first week, so at this time beginners notice an increase in appetite, which returns to normal by the second week of classes. To get a great figure, your diet should exclude sweets and fatty foods. However, there are no strict recommendations regarding diet during bodyflex exercises according to Greer Childers.

In the process of performing stretching, isometric and isotonic bodyflex poses, muscle groups are tightened relative to each other, which allows you to lose weight consistently and at an accelerated pace. At the same time, there is no need to exhaust the body with strict diets, which often negatively affect human health. The creator of the program promises that 2 weeks of following the program will help you lose up to 30 cm in volume. General recommendations for performing the bodyflex complex:

• before starting training, it is important to practice breathing exercises, for which a special training lesson was created;
• when you have mastered breathing exercises according to Greer Childers, start doing physical exercises (the best time for training is the morning before breakfast);
• if for some reason the bodyflex training was missed, replace it with breathing exercises;
• at the beginning of the second week, physical activity should be increased by adding another workout before dinner;
• be sure to take body measurements every week - this will help track positive changes and give greater motivation;
• To achieve a toned body and lose weight, it is recommended to do bodyflexes 2 times a day, and in order to maintain muscle tone, you should perform exercises only once a day.

Recommendations

It is best to start working out with a trainer. This recommendation is especially important if you have spinal curvature or joint discomfort. A specialist will help you perform the exercises correctly, taking into account your physiological characteristics. You can avoid injury.

Choose a trainer who has experience working with beginners

Other useful tips:

• After a few months of regular exercise, a plateau effect inevitably occurs. This occurs due to muscle habituation to exercise. To ensure that the effectiveness of your training does not decrease, you need to move on to more intense training. For example, there are advanced versions of bodyflex. You can try the Oxycise system;
• bodyflex can be combined with such types of fitness as swimming, callanetics, Pilates;
• Contrary to popular recommendations, doing the complex only in the morning, evening is also a good time for bodyflex. It is important that at least 4 hours pass after dinner;
• If you need to lose weight urgently, you should do exercises daily. But a rhythm of 2-3 times a week is also considered acceptable. In both cases, you can see the effect after 20 sessions;
• Bodyflex training is effective without diets or any changes in nutrition. You can even continue to eat sweets;
• After training, you should not immediately start eating if you want a weight loss effect. It is recommended to wait at least 60 minutes.