The bodyflex exercise complex is a system of exercises aimed at improving health and maintaining the body in good physical shape. The most important thing in this complex is systematic daily training sessions. To achieve good results, you should practice for fifteen minutes every day. At the same time, it is not necessary to do a whole set of bodyflex exercises, since you can divide it into several parts and perform them one after another day after day. The whole essence of bodyflex lies in proper breathing during each exercise. If a person breathes correctly, then his body is quickly saturated with the required amount of oxygen, and as a result, all unnecessary fat reserves are quickly burned. The result of the classes appears a week after they start. If you systematically perform all the exercises after three months, you will be able to reduce your volume by 20-30 centimeters.

Exercise «Learning to breathe»

First, you should exhale all the air in your lungs through your mouth, then you need to sharply inhale air through your nose. Then, through the mouth, exhale air forcefully through the diaphragm. After that, you should hold your breath and suck in your stomach for nine to ten counts. In the end, you need to relax and breathe.

Exercise «Monkey»

You need to put your feet shoulder-width apart, put your palms on your hips just above your knees, while keeping your head straight. In this position, you should do the exercise «Learning to breathe» and then take a basic position.

Basic position: you should stay in the accepted position, then you need to collect your lips with the letter «O», while you need to open your eyes wide and look up. Next, you need to lower your lips as low as possible and stick out your tongue as much as possible. In this position, count to eight and return to the preparatory position.

Exercise «The Flying Swan»

This exercise is from the bodyflex exercise cycle. You need to put your feet shoulder-width apart, put your palms on your hips just above your knees, while keeping your head straight. In this position, you should perform the exercise «Learning to breathe» and then take a basic position.

Basic position: it is necessary to stand straight, arms should be pulled back. After that, you should push your lower jaw forward, so that the lower teeth are as far away from the upper ones as possible, then you need to pull out your lips as if you want to make a kiss. After that, you need to pull your neck forward, be sure to feel how it tightens. Then you need to look up and reach for the ceiling. At the same time, you need to keep your feet on the floor and keep your mouth open. This exercise should be repeated five times, each time holding your breath for eight counts. Remember: it is necessary to return to the preparatory position before starting the exercise.

Exercise «Flexible sides»

You need to put your feet shoulder-width apart, put your palms on your hips just above your knees, while keeping your head straight. In this position, you should do the exercise «Learning to breathe» and then take a basic position.

Basic position: the left knee should be bent, and your right leg should be extended and pulled aside, while you should definitely pull the sock as much as possible, but remember that you should not take your feet off the floor surface. The elbow of the left hand should lie on the left knee, and the entire weight of your body should be transferred to the left leg, which is in a bent position. The right hand should be raised up and try to stretch it as high as possible, without bending it, and holding it near the head. You should feel the lateral muscles stretching. Then count to eight and catch your breath.

Exercise «Kitty»

You should kneel, rest on your elbows, palms on the floor. One leg should be pulled back, it must necessarily be straight, the upper part of the foot should rest on the floor. The head should be kept straight. In this position, you should do the exercise «Learning to breathe» and then take a basic position.

Basic position: raise the withdrawn leg as high as possible, keep it straight. You should feel your buttocks tense up. While in this position, hold your breath and count to eight, and then gently lower your leg and you can catch your breath.

A set of exercises bodyflex for stretching

You should sit on the floor, spread your legs as wide as possible, then pull your socks towards yourself, trying not to take your heels off the floor. After that, you need to put your palms on the floor behind your back. Then perform the exercise «Learning to breathe», bend your head, pick up your stomach, hold your breath and then take a basic position.

Basic position: put your hands on the floor in front of you. Then gently lean forward, as low as you can, while «walking» with your fingers on the floor surface, as far as possible. And then stay in this position for eight counts, put your hands behind your back, you can catch your breath.

Exercise «Bending in half»

You should sit on the floor, cross your knees, while the left one must necessarily be on the right one, and the right knee should lie on the floor. Put your left hand behind your back, while holding onto your left knee with your right hand. Do the exercise «Learning to breathe», then hold your breath, pick up your stomach, and then take a basic position.

Basic position: the entire body weight is on the left arm, while you pull your left knee as close to yourself as possible with your right hand, bending at the waist to the left side until you look back. Stay in this position for eight counts, then catch your breath and do the exercise again.

Exercise «Upside down»

You should lie on your back and raise your straight legs ninety degrees. Then, without lifting off the floor, take hold of the upper part of the calves with your hands. Perform the exercise «Learning to breathe», then pull in your stomach, and then take a basic position.

Basic position: you need to pull your legs up to your head without bending them. During the execution, you should feel how the hamstrings stretch. In this position, count to eight. Exhale, and then take a preparatory pose.

Exercise «Reaching for the sky»

You should lie on your back and stretch your legs, and then bend your knees, your feet should stand close to each other. Stretch your arms up, while your head should be on the floor. Perform the exercise «Learning to breathe», then pull in your stomach, and then take a basic position.

Basic position: arms extended upwards, necessarily straight. Then begin to lift your shoulders smoothly, lifting them off the floor. The head should be tilted back, you should find any point located on the ceiling behind you and look strictly at it. Shoulders and chest should be raised as high as possible. Then alternately lower your lower back, shoulders, and head to the floor. When your head touches the floor, get up again, your head should remain tilted back and your arms raised up. Then you should pull up again and stay for eight counts.

The Cross Bodyflex exercise

You should lie down on the floor, while putting your palms under your buttocks. The head should lie on the floor, the lower back does not rise. Perform the exercise «Learning to breathe», then pull in your stomach, and then take a basic position.

Basic position: raise your legs slightly above the floor. Then begin to perform swings to the sides, crossing your legs at the same time. Socks must be kept in an elongated position. Repeat the swings, counting to eight, you can catch your breath.

Exercise «Round back»

You should get on all fours, your palms should be on the floor, your arms and your back should be straight, you need to look strictly in front of you. Perform the exercise «Learning to breathe», pull in your stomach, then take a basic position.

Basic position: gently tilting your head, arch your back so that it is as round as possible. Stay in this position for eight counts, exhale, and then relax.