The Bodyflex exercise system is based on the principle of burning fat with oxygen. By regulating your breathing and pulling in your abdominal wall, you exercise your muscles while simultaneously shedding fat. Exercise can help you get rid of saggy skin, slim your legs and arms, and flatten your belly.
The Bodyflex principle
The Bodyflex system was developed and tested on herself by the American Greer Childers. According to the creator of the course, only a quarter of an hour of daily exercise is enough to achieve the desired effect. The main thing is regularity and correct breathing. It is worth to devote a separate lesson to its development. You can train yourself by learning the exercises from books and videos. But if this option seems too simple to you, sign up for a body flex group and work out under the guidance of a trainer.
The effectiveness of exercise will increase if you follow the correct diet. Avoid too fatty foods, sweets and sodas - they contribute to bloating and fat deposition in the waist area.
All exercises are recommended to be done on an empty stomach, preferably in the morning. You can drink water before class. No special warm-up is required - you can start gymnastics immediately after waking up.
The creator of the complex recommends focusing not on weight, but on parameters. Before you start exercising with a measuring tape, measure your waist, as well as the "lower" and "upper" abs a few centimeters above and below the waist area, respectively. Write down the resulting numbers. After a week, the centimeter should show more pleasant results.
If you want faster results, do the mini-complex twice a day, morning and evening.
As a result of regular training in the system, you will be able to lose weight, improve posture and change the parameters of your body - remove your stomach, make your legs slimmer, create an elastic press and a thin waist.
Practicing breathing
Breathe out all the air from your lungs. Collect your lips into a tube and release it slowly and evenly. Then close your lips and take a deep breath through your nose, filling your lungs with oxygen. Freeze for a few seconds and exhale sharply. The exhalation should be deep, in several steps and go straight out of the diaphragm.
After exhaling all the air, close your mouth and hold your breath, pulling your stomach with all your might under the ribs. Hold it in this position for a slow count of eight, then inhale and relax your abs. Before starting the exercises, work out the techniques of correct breathing, bringing them to automatism.
Mini-set of exercises for the abdomen
In the "Bodyflex" complex there are several exercises aimed at eliminating fat from the abdominal area. Correctly performed exercises train the abdominal wall, load the rectus and oblique abdominal muscles, and contribute to the development of flexibility. Each exercise should be performed three times, holding your breath for as long as possible.
Start with an exercise aimed at training your upper and lower abdominal muscles. Lie on your back, bend your legs at the knees, place your feet on the floor at a distance of 30 cm from each other. Raise your hands and pull them up without lifting your head off the floor. Do the breathing exercise with your abdomen pulled in strongly, extend your arms, raising your shoulders and head. Tilt your head back, chin up. Raise your chest and shoulders as high as possible - tension should be felt throughout the body. Hold this position for 8 counts, then lower yourself down, inhale and relax.
Try an exercise that can strengthen your lower abs. Lie on the floor with your legs extended. Place your palms under the buttocks. Do a breathing exercise, draw in your stomach. Raise your legs 9-10 cm above the floor and make several wide scissor-style swings with them, pulling the socks. Exhale, lower your feet to the floor.
For the oblique muscles of the abdomen, a simple but very effective exercise is suitable. Sit on the floor with your knees crossed and your left leg over your right. Place your left hand behind your back and wrap your right hand around your left knee. Do a breathing exercise, draw in your stomach and with your right hand pull your knee towards you, while turning your torso to the left. You should feel a strong tension in the muscles in your waist and hips. Hold this position for 8 counts and slowly return to the starting position. Repeat the exercise 3 times in each direction.
