15 minute exercises with Marina Korpan. Bodyflex video with Marina Korpan

Bodyflex with Marina Korpan is a system of exercises that combines training for various muscle groups and special breathing exercises. The weight loss complex was invented by American housewife Greer Childers, but the Russian fitness trainer supplemented and improved it, creating an effective course accessible to everyone.

The essence of the bodyflex technique

breathing from the stomach, not from the chest;
a special cycle of inhalation and exhalation with a delay;
15 minute complex, which is performed daily;
You should exercise on an empty stomach, in the morning or 3 hours after eating.

A system of 3 types of exercises that use muscles in different ways:

Isotonic. Individual muscle groups work, tendon elasticity increases.
Isometric. Increase muscle volume, their strength, strengthen muscles.
Stretching. Increases flexibility, the body becomes “plastic”.

Benefits of bodyflex

You can work out at home; you don’t need a gym membership or access to exercise equipment;
Video lessons with Marina Korpan can be watched for free;
Just 15 minutes for training, no additional training required;
You can train not only your body, but also tighten your facial muscles;
The bodyflex complex does not require physical training; you can start training without experience or knowledge in fitness.

Starting pose for classes

The diaphragmatic breathing method requires special preparation. If you don't start with the basics, you risk not getting results or even harming yourself. Bodyflex breathing consists of 5 stages, but first of all you need to take the initial pose.

Initial pose – “volleyball player”:

You need to place your legs slightly wider than your shoulders, they should be at a distance of 30-35 cm.
Hands should be placed 3 cm above the knees (there is no need to put too much pressure on the knees, as the risk of injury increases).
Look straight, chin perpendicular to the floor.
Keep your back straight, without arching.

The “volleyball player” position is key for the system; it is also the starting position for many exercises.

5 stages of diaphragmatic breathing

Exhale through your mouth. This will completely cleanse the body of waste air. To do this, round your mouth and stretch your lips forward, as you do for whistling. The exhaust air must be released slowly, slowly. As soon as there is no “old” air left, you need to close your mouth and stop exhaling.
Inhale strongly through your nose. During this stage there is no need to use the mouth; all attention is directed to the nasopharynx. You need to inhale as much air as possible, and do it quickly. The inhalation should be noisy; if there is no sound, you are doing it wrong. When the lungs are completely filled with oxygen, you need to close your lips tightly and do not let air out through your mouth or nose.
Exhale using your diaphragm. It is necessary to push out the air with the abdominal muscles, the mouth is wide open. This is also noisy, the sound will resemble a whistle. Anyone can master exhalation using the diaphragm; the muscles of the diaphragm do not depend on the general fitness of the body.
Hold exhale for 8 seconds. The most difficult stage of diaphragmatic breathing, it is recommended to start with 3-4 seconds. When the time reaches 8 seconds, it means that the person has mastered the bodyfilex technique. To properly hold your exhalation, tilt your head toward your chest and draw in your stomach. He will pull himself up, rise up, pulling his internal organs with him. The stomach should not just retract and become flat, the goal of the stage is to create a concave, arched stomach.
The tummy needs to be pulled up slowly, counting to 8. Do not rush to count down the seconds; it is better to set a stopwatch. This workout is somewhat reminiscent of the famous one.
Inhale through your nose. You can exhale when the counting is over, and the stomach is “stuck” to the spine as much as possible. To exhale, you need to relax all the muscles, the air should enter the lungs freely, with a sob.

Contraindications to performing bodyflex

Despite the fact that breathing exercises do not require special physical training, there are a number of contraindications for its implementation. They are related to the peculiarities of execution - not everyone can cope with changes in internal pressure. The following contraindications exist:

pregnancy;
glaucoma;
blood pressure is too high or too low;
diseases of the respiratory system, such as asthma;
cardiovascular diseases, such as arrhythmia, vegetative-vascular dystonia, heart failure.

8 bodyflex lessons with Marina Korpan

There is a freely available video course on bodyflex gymnastics, taught by the creator of the complex, Marina Korpan. Benefits of the 8-lesson course:

They start with mastering breathing techniques - this is the most important part of the training; without proper inhalation and exhalation, the effect cannot be achieved.
During the training, the fitness instructor approaches the girls and corrects their form (this will be useful for the spectators; they will also correct their training technique).
Each video begins with girls telling stories about the results they have achieved since the previous training.
Trainees ask questions about the technique of performing movements, and Marina tells how to make fat burning more effective and targeted.

First lesson

Second lesson

Third lesson

Lesson four

Fifth lesson

Sixth lesson

Seventh lesson

Eighth lesson

Many are convinced that to lose weight you need to regularly torture yourself with hard, long-hour workouts, but often this approach not only does not lead to results, but also causes all sorts of health problems. But there are more gentle methods that help you get in shape while only improving your health, and one of them is bodyflex with Marina Korpan. The complex takes only 15 minutes, but still gives amazing results.

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.

Bodyflex with Korpan: the essence of the technique and effectiveness

Quick weight loss with Marina Korpan using bodyflex requires devoting only 15 minutes to exercise in the morning between waking up and breakfast. Through a combination of proper breathing and exercise, you can achieve the following results:

Burning fat by saturating muscles with oxygen.
Strengthening the muscles of the body, filling the body with vigor and energy.
Normalization of the digestive tract and cardiovascular system.
Improved complexion and skin condition.
Elimination of edema, relief from shortness of breath.
Improving mood and fighting fatigue.

Compared to other methods, bodyflex has quite a few contraindications, but they do exist. Thus, it is not recommended to perform such exercises at high temperatures, pressure surges, exacerbation of diseases, or pregnancy.

There are no other contraindications, but to increase efficiency It is recommended to adhere to the following recommendations:

eat small portions and often;
try to exclude flour, fried, and sweet foods from your diet;
do not eat food 2.5-3 hours before bedtime.
Drink plenty of water.
Try to eat plenty of fresh fruits and vegetables.

Bodyflex breathing exercises with Marina Korpan are based on the following components:

Breathing is five-stage, with the obligatory participation of the diaphragm.
Aerobics, that is, a direct set of exercises. Their correct implementation is the key to success. All of them are described in detail in the corresponding videos.
Fitness, that is, the shape of the body and the level of training to adapt to stress. This also includes proper nutrition, which, according to bodyflex experts, is very important.

For the complex to take effect, It is also important to consider the following recommendations:

You need to exercise exclusively in the morning and on an empty stomach. If you do not have this opportunity, then you need at least three hours to pass since your last meal.
The lessons involve controlled breath-holding. To avoid negative consequences, do not exceed the time recommended by the instructor. You should not devote more than an hour to exercise. In the process of losing weight, perform the complexes every day, and in the future, to maintain shape, it is enough to do this 2-3 times a week.

Bodyflex includes 8 best lessons with Marina Korpan. The following is worth knowing about them:

They help to work out the stomach, hips, neck, arms, and also the face.
Special “physical training for the cheeks” allows you to replace Botox, fillers and other similar procedures.
Each lesson begins with an introduction to the system itself and its key basics. You will learn how to practice breathing; the instructor will also correct the mistakes of his assistants in the video. In this case, you do not need special equipment and clothing - just a small piece of room and 15 minutes a day.
Each complex is aimed at accelerating fat burning processes. It provokes the active release of carbon dioxide into the blood during breathing, therefore it has the contraindications mentioned above.
All lessons are available online and you can watch them completely free of charge. In fact, there are more than 8 of them, but this selection includes the most popular ones.
Reviews of bodyflex, which are almost always positive, note as an additional advantage that the exercises do not force you to leave your comfort zone, because many overweight people are often embarrassed to exercise in groups or jog in front of other people. A personal trainer is also not affordable for everyone, but absolutely everyone can spend 15 minutes a day in the morning if they wish.

We invite you to watch videos demonstrating how to perform the exercises.

Lesson 1.

First, the trainer introduces us to the technique of proper breathing, which involves exhaling, sharply inhaling, noisily exhaling and holding your breath. Afterwards, a small set of exercises is shown, aimed at different muscle groups: abs, chest and biceps, legs, back, quadriceps and gluteus maximus muscles. The complex ends with a kind of “intestinal rinsing”, which involves a pose on the floor with emphasis on the knees and hands. You need to alternately draw in and relax your stomach on the second exhalation at a fast pace. The exercises are repeated three times.

Lesson 2.

It begins with the gradual development of diaphragmatic breathing. Afterwards, exercises begin for the muscles of the shoulder girdle, arms, abs, oblique abdominal muscles and all muscles (exercise “cat”).

Lesson 3.

It involves training the lower body and includes six exercises: side stretches, side crunches, kneeling, seiko exercise for the upper leg and quadriceps, two abdominal exercises.

These exercises already require certain skills, since in order to perform them correctly it is important to control your body. If difficulties arise during the execution, you can simplify the complex until the muscles are completely ready for the load. Since when working the leg muscles we rely on only one point - the palms and the knee, it is important to control the balance of the body and not lose balance. When first doing exercises for the obliques, it is also important to remember balance, otherwise they will not be effective.

Lesson 4.

Bodyflex is a set of breathing exercises designed to get rid of extra pounds. The founder of this approach to weight loss is Greer Childers. Marina Korpan later made her own changes to the program, improving and expanding the complex.

Bodyflex with Marina Korpan

Features of the bodyflex system

This system is based on static tension and a special breathing technique, which allows you to enhance the effect of exercise. Such a complex is designed to burn fat not through grueling training, but with the active participation of oxygen. The exercises take no more than 15 minutes, but allow you to achieve quick results.

Bodyflex for weight loss eliminates cellulite, fills the body with vigor, helps strengthen the muscle frame, and eliminates sagging and sagging skin. Additionally, many systems are improved, especially the cardiovascular and bronchopulmonary ones. Thanks to the active participation of oxygen, skin color improves, swelling disappears, and the functioning of the gastrointestinal tract is normalized.

The complex has practically no restrictions, because does not increase the load on joints and muscles. All exercises are accessible even to older people. The main thing is to perform the complex on an empty stomach or 3 hours after eating. However, better results can be achieved if you start exercising immediately after waking up.

Bodyflex for beginners includes a compressed course that allows you to master proper breathing techniques and the basic approach to burning extra pounds.

Bodyflex what is it

Exercises in the bodyflex system

Marina Korpan, whose oxysize complex helps to get rid of excess weight, has developed exercises that allow you to tighten muscles not only in the body area, but also in the face. At the initial stage, it is necessary to master an introductory course, which includes lifting the abs, chest, arms, thighs, buttocks, cheeks and double chin.

When performing static exercises, oxygen is directed to the area where maximum muscle tension is concentrated. Therefore, before you start practicing, it is recommended to rehearse a little. For example: take a small ball and squeeze it with your palms, feeling how the muscles of your arms and chest tense. Then do it again, but this time combining it with breathing techniques.

Bodyflex for beginners consists of the following exercises:

For arms and chest. Stand straight, raise your elbows to shoulder level, but do not squeeze your neck. Place your fingers together in front of you. Beginners can use a ball. Elbows should point strictly to the sides. After holding your breath, you need to tense your muscles; to do this, you need to press your fingers against each other. You should feel tension in your arms and chest area.
For the buttocks. Get on all fours, resting your elbows and knees on the floor. Then take one leg back. After holding your breath, raise the limb higher, but do not bend the knee. You should feel tension in the buttock area. If this does not happen, you need to raise your leg a little higher. Then repeat the exercise, but using the other limb.
For the hips. Bodyflex exercises for this zone are effective in different variations. Starting position - emphasis on hands and knees. One leg should point to the side and be straight. After holding your breath, lift your limb off the floor, feeling the tension in your thigh. Do the same with the other leg.
For the press. Lie on your back and extend your arms toward the ceiling, knees bent. After holding your breath, lift your upper body off the floor. Try to reach for your hands, while your abs should be tense.

Bodyflex exercises

Diaphragmatic breathing

Bodyflex breathing exercises include the following stages:

Exhale through the mouth, it should be as full and deep as possible. This must be done until the lungs are free.
Then inhale, feeling how the body is filled with oxygen.
Then a sharp exhale.
After this, do not breathe for 10 seconds. At this time, you need to take a static pose, having first pulled in your stomach.

In order to complete all the steps correctly, you should watch the bodyflex video - a 15-minute morning complex. The instructor explains in detail all the subtleties of breathing exercises. It is important not to start training with a runny nose or acute lung diseases. This may cause increased symptoms.

In the initial stages, it is recommended to place your palm in the abdominal area. This action will help control your breathing. If the stomach cannot be pulled in, it means that some stage was skipped or performed incorrectly. Bodyflex is a breathing exercise that involves daily exercises. It is not recommended to skip complexes. You can take a break on critical days.

Bodyflex exercises

Three rules for a good result

Bodyflex classes involve the following rules:

You should not adhere to strict diets. To quickly get rid of extra pounds, it is enough to give up an abundance of flour, fatty and fried foods, but under no circumstances should you torture yourself with starvation. You need to eat 4-5 times a day in small portions. The menu should include a sufficient amount of vegetables and fruits, as well as water.
Do not perform the complex after meals. The best results can only be achieved on an empty stomach.
Do exercises regularly. If you resort to the complex only occasionally, you will not be able to achieve good results.

A set of bodyflex exercises will help you lose weight only if a person has mastered the technique of proper breathing.

Results of training according to the bodyflex program

Training results

The “Breathe and Lose Weight” complex by Marina Korpan allows you to tighten flabby arms, get rid of fat deposits in the buttocks, thighs, waist and abdomen. In the first week of training, there may be no results, because... metabolism accelerates gradually. The process of losing weight is more difficult for people taking hormonal medications, because... metabolism slows down. In this case, you need to be patient and wait for the results.

The younger the person doing bodyflex, the sooner the extra pounds will go away. However, even in old age it is possible to get a good result. In addition to losing weight, joints are trained, blood circulation is accelerated, which has a positive effect on the general condition of the body.

You can get rid of excess fat in the abdominal area not only with the help of exhausting diets. Breathing exercises proposed by Marina Korpan make it possible to cope with unnecessary deposits even at home. The first results will be visible within a week after the start of classes. Isn’t it a tempting offer to lose weight from proper breathing? This method does not require any investment of material resources or time.

Breathing exercises, or bodyflex, are a great way to get the desired result in the fight against extra centimeters on the waist without wasting time on daily physical training in the gym with heavy dumbbells and hoops. This type of technique was developed by Marina Korpan; she performs abdominal exercises using breathing in order to quickly and correctly lose excess weight.

Marina tried the effectiveness of breathing exercises on herself, suffering from problems with extra pounds. According to her, by breathing correctly for 20 minutes a day, losing 25-30 kg is quite possible. Her personal experience of losing weight this way is described in Korpan’s book “How to Lose Belly Belly.”

An analysis of the achievements of foreign specialists and our own research helped Marina Korpan figure out how to lose belly fat in 14 days. The exercises developed by the girl brought her method enormous popularity among the losing weight population. Both breathing exercises produce noticeable results after a few days of practice.

You can master the bodyflex technique on your own without attending special courses or gyms. Correct breathing is performed using a specific technique, which is developed by fully following the instructions and regular practice. The mechanism is based on the fact that the air that is inhaled must enter all cells, including fat cells, saturating the blood with oxygen, and carbon dioxide is exhaled using the force of the abdominal muscles. This speeds up metabolism, promotes fat burning through inhaled and exhaled air and accelerates the process of losing weight.

Performing exercises according to the Marina Korpan Bodyflex system gets your stomach in shape quite quickly, especially if you combine them with physical activity to develop the flexibility of muscles in all parts of the body.

Home workouts are carried out in the morning, then the benefits from them increase. It is better to make them before the first meal.

To get rid of excess weight, an effective set of exercises was developed by Marina Korpan. How to remove belly fat with their help - go through a simple cycle of breathing exercises every day, consisting of the following exercises:

Inhale slowly through your nose, after a couple of seconds, without exhaling, add 2 more breaths. Exhale in the same manner - a long exhalation followed by 2 short sharp exhalations. Try to do this with the stomach, not the chest. Repeat the procedure 2-3 times.
Inhale through your nose and exhale through your mouth. Breathing should be slow and deep. When performing the exercise, try to use diaphragm breathing, which saturates not only the lungs with oxygen, but the whole body. To do this, try to work more not with your chest, but with your stomach. As you inhale, it should be pulled toward your back, and as you exhale, it should be slightly protruded forward. Repeated 3-4 times.
Inhale deeply, lowering your head and drawing in your stomach. Release as much air as possible. Hold your breath for a few seconds. You need to repeat the exercise three times.

During training, you need to stand straight with your hand on your stomach. After each exercise, take regular inhalations and exhalations through your mouth. You can increase the effectiveness of your exercises if you perform them not only in the morning, but also in the evening.

It is enough to devote 20-30 minutes every morning to such activities and in a week your weight loss achievements will be noticeable to the naked eye.

It is best to start exercising under the guidance of a trainer who will select an individual pace and intensity of exercise for you. If this is not possible, the Korpan book will be useful to you. How to lose belly fat, when is the best time to exercise, which activities to start your journey to losing weight with - in it you will find answers to many questions. It is widely available for free sale. The book is also available on the Internet - Marina Korpan’s recommendations on how to remove belly fat can be downloaded from any resource dedicated to Bodyflex.

If pictures with descriptions from the book are not enough for you to master the breathing technique, refer to the video recordings of Korpan training. How to lose belly fat video lessons will teach you with an instructor on the screen at any time convenient for you.

The Bodyflex system, unfortunately, does not help everyone. You should not expect positive results if you:

if you take certain medications, the effectiveness of breathing training decreases while taking them;
do sports frequently and actively;
do not monitor the regularity and frequency of classes;
have a low body weight.

Marina Korpan warns that the Bodyflex technique has its limitations, under which its implementation is undesirable:

pregnancy at any stage;
blood pressure problems;
problems with the cardiovascular system, arrhythmias;
any chronic diseases;
eye diseases, glaucoma;
problems with the thyroid gland;
increased body temperature;
asthma and respiratory diseases.

If you observe at least one sign that Bodyflex training is contraindicated for you, think about whether a few centimeters on your waist means serious health problems.

During the first workouts, you may experience slight dizziness - this is normal, the body is saturated with oxygen more than usual and its excess causes this symptom.

From Korpan’s book “How to Lose Belly Fat,” there are three main points that should be followed to achieve the best result:

Following the course of weight loss using the Bodyflex method, give up strict diets, eat right, limiting the consumption of fried, fatty foods and sweets in large quantities. Eat often, but in small portions. Perform the exercises on an empty stomach, you can only drink a glass of water.
Remember that the main condition for losing weight and getting rid of extra centimeters at the waist with breathing exercises is regularity. You need to study every day, you can’t miss a single lesson. Only in this case will you come to the desired result.
Before starting breathing exercises, it is worth conducting a course of training aimed at strengthening muscles. This applies most of all to the abdominal muscles, otherwise Bodyflex exercises will bring discomfort in this area.

Be sure to be patient; you should not expect instant stunning results. Only systematic and consistent breathing exercises will be beneficial.

Marina Korpan notes that exercises based on proper breathing technique should be combined with some nutritional recommendations:

do not eat fast food, remove snacks from unhealthy foods, replace them with an apple or other favorite fruit;
drink enough water;
Introduce more protein foods into your diet - boiled chicken, fish with side dishes of vegetable salads.

Classes using the Bodyflex system with Marina Korpan will put your stomach in order within 14 days. During this time you will lose up to 10 centimeters in your waist! At the same time, home workouts will save your time and will not harm your health - these exercises are safe and very effective.

fried;
salty;
smoked

Hyperfunction of the thyroid gland.
Kidney disease.
Glaucoma and arrhythmia.
Heart failure.
Chronic diseases.
Presence of glaucoma and arrhythmia.

In pursuit of beautiful forms, women are ready to torture their bodies with heavy physical activity and their stomachs with strict diets, which over time leads to health problems. Fortunately, there is a modern bodyflex weight loss method that guarantees a slim figure without problems. This is a set of exercises that is done in compliance with certain breathing. A striking example of bodyflex is the breathing exercises of Marina Korpan.

Marina Korpan is the founder and the only certified specialist in Russia in the use of breathing techniques for body shaping. She is a sought-after fitness trainer who offers bodyflex for weight loss, which she has successfully tested on herself, so she knows for sure that it works. Author's breathing exercises from Marina Korpan bodyflex allow you to transform your body without causing harm to your health. This is a new method for combating extra pounds, in which there is no psychological stress, painful training, or constantly returning weight.

To achieve the desired effect, it is enough to practice the bodyflex technique for just 15 minutes a day between getting up and breakfast. The combination of special exercises and proper breathing leads to amazing results:

Fats are burned by enriching muscles with oxygen.
The muscles of the body are strengthened, filling the body with vigor and energy.
The functioning of the gastrointestinal tract and cardiovascular system is normalized.
Improves complexion and skin condition.
Swelling goes away and shortness of breath gets rid of it.
The mood rises, fatigue recedes.

If we compare bodyflax with other methods for losing weight, then it does not have many contraindications. Breathing and losing weight is not recommended for people with pressure surges, high fever, exacerbation of illnesses, or pregnancy. There are no contraindications for other diseases, but there are some recommendations regarding nutrition. Marina Korpan does not recommend adhering to special diets, but it is advisable to adhere to the following diet:

eat small portions up to 6 times;
remove fried, flour, and sweet foods from the menu;
do not eat 2.5-3 hours before bedtime;
drink a lot of water every day: 1.5 liters or more;
Eat raw vegetables and fruits to get enough vitamins and minerals.

The trainer explains the effectiveness of bodyflex classes by the fact that the body of a modern person, who is subject to stress, poor nutrition and constant overexertion, has completely forgotten how to breathe properly. Because of this, ventilation of the lungs does not occur. The essence of breathing exercises is to saturate the respiratory system with oxygen. Using breathing according to Marina Korpan’s method and stretching, your body will gain flexibility, actively burn fat, strengthen all muscle groups and greatly improve your metabolism. Watch free video lessons online: bodyflex with Marina Korpan.

The author of the bodyflex system, Marina Korpan, will show you how to do breathing exercises correctly in order to quickly lose extra pounds. You don't need to visit expensive fitness centers to lose weight. Watch a 15-minute set of video exercises and lose weight at home:

Marina Korpan not only teaches bodyflex, but also systematically improves it. To have a flat tummy, crunches alone are not enough. In this video lesson, Marina first gives breathing exercises, then simple crunches, and then shows how to remove belly fat with effective static abdominal exercises. Watch a course of exercises to strengthen your abdominal muscles:

Visual weight correction becomes visible after 10-12 weeks of daily practice. This is an excellent gymnastics for beginners, but after time it stops allowing the athlete to develop, so you need to look for a more intense load. In the meantime, watch how Marina Korpan performs breathing exercises correctly and lose weight in 15 minutes a day:

M. Korpan argues that in order to get rid of fat, you need to give the body the necessary access to oxygen. Her methods really help you lose weight effectively and quickly without causing harm to your health. Watch the express weight loss course with bodyflex using the author’s system:

Bodyflex has several exercises that help remove wrinkles on the face and get rid of a double chin. But for them to work, they must be accompanied by proper breathing. Watch how Marina Korpan does exercises for a double chin:

If popular diets no longer inspire confidence in you, and the desire to lose weight haunts you, look at the photos of people who adjusted their weight without grueling workouts in the gym. Moderately pumped up body muscles, a toned figure and a flat stomach in the women in the photographs will push you to take online bodyflex breathing exercises together with the author of the technique, Marina Korpan.

Julia, 21 years old:“I tried a lot of home and club workouts on the way to slimness, and in the end I settled on bodyflex. Although the technique is easy, it is effective. I studied with the Korpan video course for 4 months and lost 8 kilograms.”

Regina, 33 years old:“I trained according to Marina Korpan’s method for a month – I didn’t like it. I couldn't lose even a kilogram. Although the author of the method claims that it is easy to lose weight without a diet, as practice has shown, not everyone succeeds.”

Alexey, 30 years old:“I purchased a video course with Marina Korpan “Lose Weight Together” for my wife, but I also got hooked. I’m not saying that the weight loss technique works - I don’t see any results yet, but stretching helped get rid of back pain (I work at the computer), and my wife said that the feeling of hunger became less painful after training.”

Natalya, 27 years old:“I’m lazy, so exercise is fantastic for me. I saw a weight loss course with Marina Korpan on TV and decided to just breathe, sitting on the mat without stretching. Imagine my surprise when I lost 2 kilograms in a week. I continue to breathe for 15 minutes a day and have removed potatoes and bread from my diet.”

The most effective method for losing weight is diet, and if you combine it with sports activities and breathing exercises, the effect will be simply inimitable. But combining all the methods in a complex is problematic, since there is not enough time for this. One of the most important methods for losing weight is breathing exercises, which was developed by Marina Korpan.

The American Jill Johnson is considered the founder of breathing exercises, and Marina Korpan used this principle, improved it and dedicated it to us. According to Marina Korpan’s reasoning, we can say that breathing exercises are not just a technique for losing weight, but an effective and safe way to rid the body of fatty layers, as well as improve the health of a person in general. Let's pay attention to breathing exercises from Marina Korpan and find out how the process of losing weight occurs.

The principle of action of breathing exercises from Marina Korpan for weight loss is based on the creation of a lack of oxygen when stress is applied to the muscles, which leads to an increase in the rate of oxidative processes during the subsequent increase in oxygen content in the blood.

The process of losing weight with the help of breathing exercises is quite complex, but at the same time there is an active procedure for losing weight and removing fat deposits from the body. When a person holds his breath for a while, at this moment he observes an increase in energy expenditure, so the process of burning fat occurs more actively than with diets.

The safety of the breathing exercises method is due to the fact that the lack of oxygen during a delay is compensated for during the resumption of the respiratory process. The energy expended when holding your breath is so significant that it is enough to break down fat cells.

When the blood is saturated to the maximum, the energy expended draws reserves from fatty deposits, which is why they are broken down by the body. When the oxygen content in the blood increases, the following processes occur.

The gastrointestinal tract accelerates the process of absorption of nutrients from incoming food.
The breakdown of fat layers is observed under the influence of oxygen.
Without oxygen, the process of fat breakdown is impossible, so it is the main component involved in the process of weight loss.
Harmful substances such as toxins and waste products are removed from the body.
The amount of the hormone cortisol, best known as the stress hormone, decreases. During stressful situations, people tend to actively consume food, so it is very useful to perform breathing exercises during stress.

Marina Korpan is the girl who gained popularity thanks to devoting herself to unique breathing exercises called “Bodyflex” and “Oxysize”. These two types of gymnastic exercises allow you not only to lose weight, but also to get rid of a bad mood.

Thanks to Marina Korpan, many girls and women from Russia and the CIS countries have already experienced the effectiveness of losing weight. The technique has become so popular that they know about it even in America. The technique has gained popularity not only because it is effective. The main advantage of breathing exercises is safety. After all, now girls do not need to torture themselves with grueling fasting, and all that is necessary is to devote time every day to simple types of breathing exercises.

So, what are the Bodyflex and Oxysize breathing exercises from Marina Korpan, we will find out further.

Bodyflex refers to one of the types of breathing exercises, which was developed by Marina Korpan. The advantage of the Bodyflex technique is the ability to independently learn and learn the technique, which frees you from unnecessary visits to expensive clubs and fitness centers.

To really learn the technology of breathing exercises correctly, you need to watch a training video. It will be useful if during your first lessons you are supervised by an experienced trainer who you can invite home.

The essence of the Bodyflex technique is due to the possibility of losing weight if you combine breathing exercises with gymnastics to develop the flexibility of muscle mass. Marina Korpan encourages everyone to do exercises early in the morning, when the body is rested and full of strength for a new day.

When performing Bodyflex exercises, women need to exclude the following cooking options from their diet to increase the effectiveness of the result:

fried;
salty;
smoked

You should not eat processed foods and fast foods, which slow down the process of metabolic functions in the body and contribute to weight gain. Even if a woman does not accept physical activity, Bodyflex allows you to lose weight without physical activity.

What is important for losing weight is having a desire to lose weight, as well as having time to do breathing exercises.

The peculiarity of performing Bodyflex gymnastics is due to the following technique:

It is necessary to exhale deeply using the mouth, squeezing out all the air to the maximum. It is best to exhale completely according to the following pattern: the stomach is drawn in, then the chest is compressed from the sides, and finally the shoulders are lowered.
The duration of holding your breath lasts 8-10 seconds.
Inhale quickly until the lungs are completely filled.

Let's look at several breathing exercises using the Bodyflex method:

Exercise No. 1: You need to take a slow breath in through your nose and exhale through your mouth. It is important that the inhalations and exhalations are deep and carried out slowly. The main attention is paid to the abdomen during breathing exercises, while the chest rests. After all, it is diaphragm breathing that guarantees complete saturation of the body with oxygen. Number of repetitions - 3 times.
Exercise No. 2: A slow breath is taken through the nose, and upon completion, 2 more sharp, so-called pre-inhalations are taken. The procedure is done in a similar way when exhaling, which makes it possible to actively supply the body with oxygen.
Exercise No. 3: you need to inhale through your nose, and then take another inhalation, and exhale through your mouth, ending with a pre-exhalation.

The technology of breathing exercises from Marina Korpan is described in more detail in the video below.

Like Bodyflex, Oxysize is an equally effective type of breathing exercise from Marina Korpan, with the help of which you can achieve the desired results in losing weight. The result can be seen after just a week of training, but in addition to weight loss, there is also an improvement in well-being. Even those people who previously often worried and experienced stress, after completing the Oxysize course, all problems fade into the background, and all that remains is a great feeling without extra pounds.

Oxysize, unlike Bodyflex, is allowed even for women at any stage of pregnancy, so it has virtually no contraindications and can be used at any age. Only those people who have problems with the cardiovascular system and respiratory organs should refrain from these exercises, as gymnastics can be harmful to health.

The peculiarity of breathing exercises from Marina Korpan is based on the following exercises:

The first simplest exercise is performed by taking a straight stance, placing your right hand on your stomach.
At the next stage, it is necessary to perform regular inhalations and exhalations, just not the way a person usually breathes, but inhaling through the stomach. With your hand you need to feel the stomach filling with air, while the chest remains in an unchanged state.
This type of breathing is commonly called diaphragm breathing, in which the body is saturated with useful oxygen.

The exercise must be performed 2-3 times a day. Upon completion, it is important to exit the exercise correctly, so you need to take a deep breath through your nose and then exhale. If you spend 10-15 minutes every day doing such a simple exercise, then after 10 days you will lose up to 2-3 weight. Moreover, you will definitely get rid of fat layers and excess water. In addition to performing a simple exercise, you must follow the following recommendations:

You need to drink water in an amount of at least 2 liters per day.
It is recommended to eat foods that promote weight loss, that is, low-calorie foods.
You need to eat at least 5 times a day, but do not overeat and eat in small portions.

Breathing exercises using Oxysize have virtually no contraindications, with the exception of heart and respiratory diseases, and Bodyflex has the following limitations:

The presence of high or low blood pressure.
Presence of bronchial asthma.
When carrying a child at any stage.
Hyperfunction of the thyroid gland.
Increased body temperature above 38 degrees.
Kidney disease.
Glaucoma and arrhythmia.
Heart failure.
Chronic diseases.
Presence of glaucoma and arrhythmia.

If you know that you have one of the above diseases, then before you start doing breathing exercises on your own, consult a doctor and find out what the risk may be. Indeed, in frequent cases the consequences can be simply fatal.

In any case, if the doctor forbade you to practice the Bodyflex method from Marina Korpan, then you can always find a way out of this situation, or rather, practice Oxysize.

Breathing exercises exclude any dietary restrictions, but Marina makes some comments and gives recommendations:

Eat frequent portioned meals daily, excluding snacks in fast foods.
Exclusion from the diet of sweet, starchy and fried foods.
It is not recommended to eat at night, so the last meal should be no later than 19.00.
You need to drink only simple purified water without gases.
Consume sufficient quantities of fortified foods: fruits, herbs, vegetables and berries.

Important point! Breathing exercises should be performed after eating food, 2-3 hours later.

If you follow these nutritional rules, you can make Bodyflex and Oxysize gymnastics even more effective.

Elena, 28 years old: “I learned about breathing exercises from my sister, who is constantly suffering from excess weight. But when she came to visit us once again, her figure immediately caught my eye. Inna lost 10 kg in just a month of daily exercise. She told me the whole principle and technology, after which I decided to make sure of the effectiveness of the technique.

I started exercising every day in the morning and at first I spent 5-10 minutes, and now I do 25 minutes. In 2 months of exercise I lost 15 kg, and now my weight is 68 kg. I continue to exercise and plan to lose at least another 5 kg. I concluded for myself that breathing exercises are very convenient, since you don’t need to starve on diets or go to the gym.”

Alina, 33 years old: “There were doubts about the effectiveness of the technique, only after a course of gymnastic exercises I was convinced of the opposite. Simple breathing exercises make it possible to lose weight by 5 kg in a month, and at the same time you can eat whatever you want.

The only thing I learned after that is that it is undesirable to eat fried and sweet foods. Now I have eliminated all junk food from my diet and continue to follow the method. Bodyflex from Marina Korpan is a chance for those who have lost all hope of losing weight.”

Svetlana, 30 years old: “I was not disappointed in gymnastics from Marina Korpan, because in just 3 months I had regained my shape and lost 20 kg of excess weight. Now my weight is 70 kg, but now I have started to follow a diet and eat only healthy foods.

It is important not only to breathe correctly, but also to follow a diet and devote time to physical exercise, which together can completely get rid of fat folds on the body.”

Today we will briefly tell you what “breathing exercises for losing weight 15 minutes a day” are, watch the video, and you will draw a conclusion for yourself whether such a simple and easy option is suitable for you to say goodbye to unnecessary extra pounds that aggravate your life and figure.

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In fact, many breathing exercises have already been invented in the world, and they are all good, each in their own way. Let's take a brief look at some of them, how they work, and how they can help you in the fight for a slim body and good health.

Benefits of breathing exercises All of them are good for two reasons - they take up very little time, which is very attractive for busy women, and they do not require investment of money at all, which is important given our tight budgets today. You can choose the easiest and most comfortable one for you and start exercising, gradually watching how the fat disappears and your body becomes slimmer. With all this, your well-being noticeably improves, since the body is saturated with the oxygen it needs, pleasant metamorphoses occur in the body, let’s say - it rejuvenates.

Metamorphoses of breathing exercises

These methods are good because they activate many vital processes in the body, such as:

Improve digestion by activating oxygen absorption of all beneficial substances in the gastrointestinal tract;

Give strength, energy, vigor, increase immunity;

They break down fat cells, developing an alkaline environment in the gastrointestinal tract, and deep breathing during exercise maintains the pH, which helps break down these most harmful fat cells, freeing the body from deposits;

Removes from our long-suffering body all sorts of harmful pesticides and toxins, which we buy from store-bought food, completely stuffed with them;

They reduce the number of stress hormones, which puts our nerves in order;

Accelerate metabolism, which in turn quickly breaks down fat deposits;

Causes increased blood flow in almost all, especially abdominal, organs due to abdominal, more beneficial breathing.

Video lessons on bodyflex with Marina Korpan download free

You can download 50 video lessons “Lose Weight with Marina Korpan” from the torrent tracker for free. You can also download in parts, for example, 10 files.

What is bodyflex. What is it for?

Bodyflex means translated from English: body - body, flex - tighten, and this exactly corresponds to the goals of everyone trying to lose weight. According to the creator of the method, every hour of practice rejuvenates the body by 1 year. In our country, bodyflex is just developing, but thanks to instructor Marina Korpan, who teaches classes in the fitness center and on television, and shows how to breathe and do exercises correctly.

Breathing exercises that accompany bodyflex have an excellent effect on all internal organs, as if massaging and strengthening them. Marina Korpan also recommends using oxysize technique, which is a type of respiratory system. For example, Marina herself lost great weight after giving birth using Oxysize. With systematic training the abdominal muscles are tightened, the size of the stomach is reduced, which leads to satiation in much smaller portions.

Breathing techniques can themselves trigger the process of burning fat, due to increased saturation of tissues with oxygen. The speed of blood flow increases, and, consequently, metabolism accelerates, which does not allow fat reserves to be deposited. To make the best use of this process, you should parallel with breathing exercises stretch muscles. Marina Korpan shows how to do this correctly in her video lessons. All video lessons on bodyflex and oxysize you can download to your computer completely free.

Bodyflex exercises are most correctly performed right after you wake up;
You can eat and drink only 20-30 minutes after class;
it will be enough to do everything 15-20 minutes daily if you want to lose weight;
to further maintain your shape, it is enough to exercise 3-4 times a week;
Before you start training, measure your volumes; you will be guided by them, and not by weight. Update your measurements every week;
It would be a good idea to keep a special notebook for this. This will make it easier for you to monitor your workout results. And they will not slow down if you persistently move towards your goal and do not miss classes. In about a week, you will be pleasantly surprised!

You can practice bodyflex both in a special room and at home. To do this, you need to study the technique, purchase a video cassette or book. What is bodyflex? This is a deep sharp breath through the nose, followed by holding your breath for 10 counts, which provides excellent ventilation of the lungs, and the retraction of the abdomen when inhaling massages and strengthens the internal organs and abdominal muscles. This is why bodyflex is especially necessary for those who want to lose weight in the abdominal area.

Marina Korpan talks about her weight loss method in the “Let Them Talk” program. She claims that it is not at all difficult to lose weight, all you need to do is do breathing exercises 15 minutes a day.

Bodyflex and oxysize lessons with Marina Korpan

First, let's look at the main stance used in Bodyflex. So, place your feet shoulder-width apart, slightly bend your knees and rest your hands on them. Your palms should be a few centimeters above your knees. After this, start doing breathing exercises.

To do this, first exhale the air from your lungs through your mouth. Then inhale quite sharply and quickly through your nose. Try to fill your lungs to capacity. While making a loud sound and using your diaphragm, exhale forcefully through your mouth. Now hold your breath, drawing in your stomach as much as possible. This must be done so that the stomach rises as high as possible under the ribs. Count to 8-10. This stimulates the functioning of internal organs, burns subcutaneous fat in the abdominal area, reduces the size of the stomach, and, as it were, tightens it. While holding your breath, pull your arms up, tighten all your abdominal muscles, stretching them. Then relax and inhale again.

If you don't have time to do exercises in the morning, try another fat burning technique, namely Oxysize. This course of breathing exercises is suitable for absolutely everyone, does not require special conditions, you can do it at any time of the day, anywhere. You just need to correctly understand the principle of these exercises. The Oxysize technique differs from Bodyflex in the rules of breathing.

Here are Marina Korpan’s explanations: You need to take a deep breath of air through your nose. In this case, the buttocks should be pulled in and moved slightly down and forward. Next you need to take three short additional breaths. After this, we exhale and take three additional small exhalations. Breathing exercises are accompanied by stretching of various muscle groups. For example, if you want to tighten your inner forearms, clench your fists in front of your chest, resting them against each other, and hold this position for 30 seconds. This is followed by an exhalation with three pre-exhalations, and then a new clenching of the fists.

Reviews of Bodyflex with Marina Korpan

There are many positive reviews about Marina Korpan’s technique. Thanks to bodyflex, women actually lose weight, decrease in volume, and become more self-confident. Below is a comparison table on how you can lose weight in 2 months thanks to this technique.

Number	30.07	06.08	15.08	23.08	30.08	6.09	13.09	20.09
part of the body	1 Week	2 week	3 week	4 week	5 week	week 6	week 7	8 week
armpits	89	88	87	85	85	84	84	83
waist	79	77	77	75	75	74	73	73
under the chest	76	75	75	74	74	74	73	73
underbelly	94	92	92,5	92	91	91	91	89
bikini	102	101	100	97	97	95	95	94
leg	62	62	62	60	60	60	60	60
hand	31	31	30	30	30	30	29	29
minus for a week		7 cm	3 cm	10 cm	1 cm	4 cm	3 cm	4 cm

Polina, 27 years old:

I really enjoyed these workouts. I got involved, now I do them every day and not for 15 minutes, but for half an hour. At first it was difficult to find time for this, but when I saw the first results, I couldn’t stop. I eat as usual, sometimes I allow myself sweets. But training keeps my muscles toned, my skin has become tightened. I lost 17 kg in 14 months.

Nadezhda, 43 years old:

Over the years I have tried to lose weight many times. The protein diet gave the greatest effect, but recently it has stopped working. I realized that I can’t do without sports and exercises, that I need to do something to build muscle mass. I don’t like working out in gyms, carrying iron is not my thing, and I can’t do it for health reasons. That's why I settled on bodyflex. First, I tried to find out more about this technique, read several articles, and watched a video. At first I couldn’t breathe correctly, but then everything went like clockwork. Girls, train, take care of yourself, this is a very simple but effective technique.

About the history of bodyflex. Greer Childers

“Perhaps I'm doing something wrong if it's so difficult. After all, everything we do right should come easy to us!” - Greer thought. “How can you not only lose weight without much stress, but also maintain the results?” She began to experiment and try new approaches to this problem.

But first, she signed up for an elite clinic and took a weight loss course there. One of the components of this course was individual diet, which was compiled for her at the center by nutritionists. The individual diet turned out to be so easy to implement that she no longer had to experience pangs of hunger, irritation, or headaches. Now you can create an individual diet for yourself on our website. A nutritionist with many years of experience will help you choose personal weight loss program.

Greer’s second step was a special program of exercises and breathing, which the center’s instructors also compiled for her personally. Based on this program, Greer developed her own method of exercise and breathing, using which she was able to gradually improve it, simplify and make accessible, and most importantly effective for the majority of those losing weight.

Even if you do not intend to seriously engage in sports, you cannot give up the habit of eating well, this technique will undoubtedly suit you. Thanks to her development, Greer lost so much weight that she became like an elegant model, moreover, she also became famous and rich.

15 minute exercises with Marina Korpan. Bodyflex video with Marina Korpan - exercises for weight loss

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