Breathing exercises for losing belly fat: how to properly do vacuum and other pranayama breathing exercises to lose belly fat. Breathing exercises for weight loss are the most effective Breathing exercises for weight loss 15 minutes

It's no secret that the best way to lose weight is diet and exercise. But what should people do who want to lose extra pounds, but for some reason cannot exercise or are simply too lazy to do it? A way out of the situation can be such a “frivolous”, in the opinion of many, activity as breathing exercises. Just 15 minutes of regular breathing exercises for weight loss per day and breathing control allow you to significantly increase the speed of losing excess weight and provide a real opportunity to slowly but surely move towards a “thin” and happy life.

Researchers have long found a relationship between the process of losing weight and the process of completely saturating the body with oxygen and came to the following conclusions:

Oxygen levels in the atmosphere are slowly but steadily decreasing due to climate change (global warming) and pollution;

The fast pace and constant stress present in the life of every adult significantly changes our breathing: about 90% of men and women begin to take shallow short breaths, and such breathing is superficial and limits the saturation of the body with oxygen, which is simply necessary in sufficient quantities for separation with extra pounds.

The effectiveness of breathing exercises for weight loss

The effectiveness of breathing exercises for weight loss has long been proven by hundreds of real examples: with its help, hundreds of men and women of all ages were able to lose excess weight, improve their contours, and even solve some health problems.

Breathing exercises help activate the following processes:

• - dulls the feeling of hunger;
• - helps food digest;
• - promotes the breakdown of fat cells;
• - gives a surge of vigor and strength;
• - strengthens the immune system;
• - calms the nervous system.

Why is breathing exercises for weight loss so effective?

Oxygen ensures the absorption of nutrients in the gastrointestinal tract. Our digestive system has many tiny villi that are needed to absorb calcium, iodine, healthy fats and amino acids, and other metabolism-boosting nutrients. For maximum efficiency, the villi require more oxygen than other tissues and organs of the human body. And if there is not enough oxygen due to “shallow” breathing, the ability of the villi to absorb nutrients immediately decreases by 72%, and the metabolic rate by 30%.

Sustained weight loss depends on how quickly food and fats entering the body are converted into useful energy, when adenosine triphosphate (or ATP) molecules appear, which are actively involved in the breakdown of fat cells. But these ATPs work effectively only in a slightly alkaline environment (pH at least 7). Oxygen is a favorable factor for the development of an alkaline environment, therefore deep breathing allows you to constantly maintain pH, ideal for activating ATP and therefore breaking down fat cells.

Breathing exercises for weight loss are also considered very useful because it helps remove harmful substances(preservatives, pesticides and other toxins) that accumulate in fat cells. It has been proven that toxins have a negative impact on the production of thyroid and adrenal hormones, and the body, in an attempt to protect its vital organs, accumulates fat cells and uses them as a kind of storage for harmful substances. It turns out that up to 70% of toxins can easily be converted into gases released through deep breaths. This means that proper breathing can significantly reduce the toxic load on the body that each person receives in one way or another. To do this, simply breathe deeply and slowly - the amount of “exhaled” toxins will increase tenfold.

Oxygen entering the body, oxidizes fat deposits. Its interaction with fat cells is the first step to getting rid of extra pounds. Most of us use no more than 30% of our lung capacity. If you increase the amount of oxygen entering the body and improve the depth of breathing, fat cells will begin to break down much faster.

Breathing exercises help reducing the amount of stress hormones in blood. And many people, as you know, are accustomed to “eating” stress. If there are fewer stress hormones, the need to “eat it up” will disappear by itself, which will not fail to affect the volume of the figure.

How breathing exercises for weight loss work

All breathing exercises for weight loss are based on one principle:

special breathing causes oxygen to enter the blood faster,
and this leads to a significant acceleration of metabolism
and, therefore, to the burning of fat deposits

And here abdominal breathing is used more actively than chest breathing, since when breathing with the stomach, the diaphragm becomes more tense. The lungs expand significantly, their vital volume increases - up to 0.3 liters in two to three months of regular exercise.

In addition, abdominal breathing causes increased blood flow in the organs, and contractions of the diaphragm further stimulate them.

Types of breathing exercises for weight loss

The most popular methods today are:

• - breathing exercises according to Strelnikova;
• - "Jianfei";
• - Oxysize complex.

Bodyflex was once developed by an American named Childers Greer, who was able to adapt the yoga exercise “Uddiyana Bandha” for direct weight loss. Her book “Great Figure in 15 Minutes a Day” contains 13 exercises, of which 11 are for the body and 2 for the face. The bodyflex technique increases the concentration of carbon dioxide accumulated in the blood, which helps isolate incoming oxygen from hemoglobin. And only then “free” oxygen, along with the blood flow, is sent straight to the so-called muscle tension zone, in which the active process of fat breakdown begins.

Many people confuse the complex with the world-famous bodyflex “ Oxysize" This method of breathing exercises came to our country quite recently, and therefore there are very few experienced trainers in this complex. The mechanism of weight loss when practicing Oxysize is exactly the same as in bodyflex. But at the same time, Oxysize offers its fans a softer and easier breathing system, in which there are no sharp exhalations, therefore this type of breathing exercises has fewer contraindications - even pregnant women can successfully practice it. In addition, Oxysize has another advantage over Bodyflex: breathing exercises can be performed at any convenient time, not necessarily on an empty stomach. It is noteworthy that when exercising using the Oxysize method, calories are burned one and a half times faster than when riding an exercise bike. This complex gives a good load to the abdominal muscles: in 15 minutes they manage to contract at least 250 times. "Oxysize" is recommended for people suffering from migraines, diseases of the digestive tract, and the female reproductive system.

Breathing exercises by Strelnikova was developed back in the late 30s of the last century in the USSR as an effective way to restore voices for opera and pop singers.
This gymnastics is considered one of a kind, when a sharp and short breath is taken through the nose while compressing the chest.
This technique is recognized as effective not only for getting rid of extra pounds, but also for treating various diseases - asthma, bronchitis, acute respiratory infections, sexual disorders.

Chinese breathing exercises" Jianfei" (translated from Chinese as “losing fat”) came to Russia along with the publications of Rosa Yu Bin, an employee of the Russian version of the magazine “China”. The Chinese woman managed to use this technique to lose 10 kilograms in two months, without adhering to a special diet or playing sports. It is believed that “Jianfei” is perfect for “fasting days”, as it helps to dull a strong feeling of hunger.The complex is based on abdominal breathing and includes three exercises: “frog”, “wave” and “lotus”.

Any breathing exercise for weight loss not only helps to reduce body volume, but also has a comprehensive healing effect. It can be a real godsend for people who lead a sedentary lifestyle, those who are untrained, and those who are simply too lazy to go to the gym.

Hello dear readers! In this article I will tell you what breathing exercises are for losing belly fat. You will learn about several effective techniques taken from Eastern schools and from modern developments.

Information about breathing exercises for weight loss will be useful for men and women of any age. This material will also be useful to people who want to improve the level of health of their body and spirit.

Breathing exercises, what is it?

Almost all systems of breathing exercises and breathing exercises are based on “lower” or diaphragmatic breathing. During such breathing, all lobes of the lungs are used.

How does breathing exercises work?

The easiest way to feel this is to breathe deeply, so that your stomach swells - the diaphragm and muscle groups that are practically not involved in human life come into action.

On the basis of such breathing, systems of breathing practices of gymnastics are built. At first glance, everything is very simple. Take your time, figure out the technique and other important nuances, and I will help you with this!

History of breathing practices

All breathing practices originate from Pranayama, which in simplified translation from Sanskrit means “control or cessation of breathing.” If we turn to the works of yogis, we learn that Pranayama is the control of Prana with the help of breathing exercises.

What is Prana? According to the same texts, Prana is the vital energy that saturates and purifies the subtle and physical body of a person.

The benefits and harms of breathing exercises

Thanks to breathing, you can even out your weight, correct problems with digestion and the cardiovascular system. With the help of breathing, many other diseases can be cured. Also, with the help of breathing, you will be able to increase the tone of the body, increase endurance and muscle definition, which is our immediate goal.

Breathing exercises can only cause harm to an unprepared person. If you have not exercised for a long time, then you should begin breathing exercises carefully and gradually.

All breathing exercises are quite intense and the body, unaccustomed to physical activity, may react with dizziness, changes in blood pressure, nausea and other unpleasant surprises. This reaction is caused by an unusual excess of oxygen!

• People who have recovered from serious illnesses.
• Heart patients and people with blood pressure problems.
• People with cerebral circulatory disorders.

During the first month, until you get used to it, pay increased attention to how you feel and how your body reacts.

Techniques and types of breathing exercises for weight loss

Let's move on to an analysis of breathing exercises techniques. I would like to draw your attention to the fact that many practices are presented in abbreviated form. However, this is quite enough to familiarize yourself with the technique and achieve results in losing belly fat!

And strengthening his muscles. Let me remind you that all the exercises described are suitable not only for girls and women, but also for men!

1. Take a comfortable position on the floor or yoga mat. This can be a position on the heels, in the lotus or in the floor lotus. You may need to place a small pillow under your buttocks. If it’s hard, you can sit on a chair, but your back should be straight and relaxed. Palms rest on knees, shoulders and stomach relaxed.
2. The essence of the exercise is breathing with the abdominal muscles, not the lungs. Pull your stomach inward, closer to your spine, and exhale through your nose. You shouldn’t strain yourself too much, but you shouldn’t do this exercise sluggishly either. Find balance.
3. Relax your abdominal muscles. Due to this, air will begin to enter the lungs.

Repeat the steps described until you get used to the new sensations. Next, try to speed up the exercise as much as possible. The speed of movement of the stomach is a feature of this practice.

It is important to remember that you are breathing through your abdominal muscles, not your chest, so control this.

The exercise is done at least 10 times. You can do 3-5 approaches per day. After completing each approach, sit quietly for a few minutes, relax, and feel at peace.

Gymnastics Bodyflex

The system is based on diaphragmatic breathing. This gymnastics is convenient to practice in the position of a volleyball player.

1. Forcefully exhale all the air from their lungs.
2. Inhale quickly and forcefully through your nose and inflate your belly.
3. Exhale all the air sharply through your mouth and pull your stomach inward.
4. Hold your breath for 8-10 seconds and keep your tucked stomach in the same position.
5. Relax and start breathing as usual.

For a flat stomach in women and abdominal development in men, 15 minutes of exercise a day is enough. After mastering breathing and developing a habit, you can complicate your classes with special Bodyflex exercises.

Qigong technique

The Qigong breathing system is a powerful tool that quickly helps your body to achieve a pleasing shape. By practicing this system, you can easily reduce your belly fat and lose excess weight.

Consider the “Dragon Breathing” exercise, which is performed in the morning on an empty stomach or an hour after breakfast. If you work out indoors, it should be well ventilated. Exercise for 5-10 minutes, gradually increasing the exercise time to 20 minutes a day.

1. Sit on your knees, calm your thoughts and gradually try not to think about anything at all.
2. Exhale slowly through your mouth, saying “ha-a-a-a”, and tighten your stomach a little.
3. Slowly inhale through your nose and hold your breath for 4-5 seconds.

Try to inhale for 20 seconds and exhale for 30.

If you plan to engage in intense physical exercise after Qigong, then you should wait a little and move on to exercise gradually.

Gymnastics according to Strelnikova

This gymnastics also involves diaphragmatic breathing. You need to master the combination of deep, powerful and quick inhalation through the nose and the usual full exhalation through the mouth. It is important to remain calm while breathing; you should not grimace, purse your lips, strongly protrude your chest and stomach, or raise your shoulders. All of the listed parts of the body should be as relaxed as possible.

The initial complex according to Strelnikova resembles exercises:

• Palms.

The forearms are pressed to the body, the arms are bent at the elbows, and the palms are open. As you inhale, clench your palms, as you exhale, open them. Six cycles of four breaths are performed with an interval of 3-4 seconds between cycles.

• Shoulder straps.

The hands, clenched into fists, are at waist level. As you inhale, lower your arms down and reach for the floor so that you feel the tension in your shoulders. As you exhale, return to the starting position. Do 12 cycles with an interval of 3-4s.

• Pump.

Feet shoulder-width apart, arms down. You bow, but with the help of your pelvis, not your back. In the second phase of the movement, an inhalation is made. Raise your torso slightly and exhale, then bow again. Tilts should not be strong or sharp. 12 cycles of exercise are done, 8 breaths each, with an interval of 3-4 seconds.

Gymnastics by Pam Grout

This gymnastics is an extensive set of exercises. To lose belly fat, the “Beach” exercise is suitable for us.

Diaphragmatic breathing with delay:

1. Inhale through your nose for four counts.
2. We hold our breath for a period of time four times longer than the inhalation lasted. In our case, the count is 16.
3. We exhale slowly through the mouth for twice as long as the inhalation took. In our case, count 8.

In other words, the breathing formula 1:4:2 is easy to remember and count. The exercise is done in three sets of 10 times. It is most useful to do in the morning, after waking up, in the afternoon to improve working capacity and before bed to calm and relax the body.

Oxysize technique

Oxycise is translated as “oxygen exercise”. This system is similar to bodyflex, but Oxysize exercises are more intense - more muscles are involved and more calories are burned.

1. Stand up straight, with your knees slightly bent and your body relaxed. Pull your stomach in about a third, while moving your pelvis forward slightly, which will allow your lower back to align. Bring your elbows back, which will align your shoulder blades. This is the starting position for breathing according to this system.
2. Take a deep breath through your nose and push your pelvis forward, while you need to tense your abs and buttocks. Hold your breath and smile. Continue to increase tension in your glutes and abs.
3. Take three sharp additional breaths. It sounds unusual, but once you try it, you will understand that everything is real and very simple. This breathing is reminiscent of martial arts, and runners also breathe in a similar way.
4. After the previous breaths, the lungs should have been well filled, but that was not all. Fold your lips into a tube and take a long breath, while simultaneously relaxing your buttocks and abs, return your pelvis to its place.
5. Three strong exhalations.

The four described cycles are considered one exercise, which is repeated 10-15 times per workout.

I have selected a visual video for you from a practicing trainer, Maria Korpan.

Hypopressive gymnastics

This system is based on powerful diaphragm breathing. The exercise is performed after a deep breath. It is necessary to pull in the abdominal and pelvic muscles and at the same time arch your back. During execution, sudden movements and overload of the body are excluded. The training is smooth and gradual.

Gymnastics Mike Ryosuke

This technology appeared thanks to the Japanese actor Mika Ryosuke, who drew its basics from the ancient texts of his homeland. Mike's technology allows you not only to effectively get rid of fat on the stomach and sides, to recover after childbirth, but also to put the lumbosacral spine in order, which is very important.

1. It is necessary to take the starting position - straight back, feet together, shoulders pulled back, and the top of the head stretched up. We take a step forward with our right foot, while the body weight is transferred and fixed on the left leg.
2. For two minutes, breathe as follows: On a count of “1-2-3.” At the same time, raise your arms and take a deep breath through your nose. Next, exhale slowly for seven seconds. During exhalation, you need to tense your whole body. You lower your hands and relax.

The exercise is performed daily with alternating legs. To get results, carry out for 2-3 months.

Preparing for gymnastics

• Warm up.

To carry out any of the gymnastics and breathing exercises described above, no special preparations are needed, however, I recommend doing a light warm-up of all parts of the body: hands, elbows, shoulders, neck, pelvis, knees and feet. After warming up, you should feel light and in a good mood!

• Equipment.

Clothes for training are loose, but if you like tight T-shirts and shorts, then light ones so as not to hamper your movements and breathing.

Before training, do not eat for at least an hour. If you ate food that is difficult to digest (meat, legumes, etc.), then reschedule the workout. Do not sit down or lie down immediately after training, walk for 10-15 minutes.

Workout Examples

Exercises at home

Homework has one caveat - loved ones constantly interfere and the environment distracts you. These are important factors that can completely ruin the enjoyment of your workout.

Approach your study time responsibly so that you have the opportunity to calm down, avoid distractions, and have plenty of time.

If you only do breathing practices, then warm up first, get ready for the lesson, choose a technique that interests you and start the exercises.

If you combine several types of practices into one workout, then I recommend doing intense physical exercises first and breathing practices at the end.

It is important that immediately after finishing the workout there is free time to move from useful activities to household chores.

Exercises in the gym

Exercising in the gym is no different from exercising at home. Unless it will be easier for you to tune in to the exercises, because everything in the gym is created just for this!

Many people are concerned about finding programs to improve their well-being, lose weight, and make their body slim and fit.

Breathing gymnastics bodyflex– excellent results without heavy physical activity and hours of training. The program is suitable for women and men of different ages, body types, and levels of training.

Bodyflex– a simple and effective method of healing the body, based on a combination of deep breathing and stretching of all muscle groups.

Special exercises were developed by American Greer Childers. The mother of three children managed to lose two dozen kilograms after regular exercise. Her metabolism improved, her muscles became toned and elastic.

Just 15 minutes a day - and you will feel the effect of training. In bodyflex there are no jumps, sudden movements, or lifting weights. The basis is proper breathing and muscle stretching.

You don't have to sign up for a gym. Anyone can master proper breathing techniques. Home workouts will save your time and money.

How does bodyflex work for weight loss?

Why do people gain weight? Not only from cakes and pastries. Most people have metabolic disorders. Consequence:

• loose, loose skin;
• swelling;
• accumulation of subcutaneous fat;
• unsightly “orange peel”;
• the appearance of extra pounds.

Oxygen starvation of cells– the main reason why malfunctions in the body’s functioning begin. Extra oxygen entering the body, helps fight:

• overweight;
• slow energy metabolism;
• weakness;
• drowsiness.

Why does deep breathing during bodyflex help restore the oxygen supply to cells?

During exercise, you need to hold your breath for 8 to 10 seconds. This is how carbon dioxide accumulates in the blood. The arteries dilate, creating conditions for more complete absorption of oxygen.

Basics and advantages of the bodyflex system for weight loss

The essence of bodyflex is to learn proper breathing. By changing your breathing type, you will move to a new level of oxygen supply to the body. Aerobic breathing helps burn excess fat.

Special exercises complement deep breathing:

• Isometric. Cause muscle tension in one group.
• Isotonic. Various muscle groups are involved.
• Stretching. Gives muscles elasticity.

Advantages of the bodyflex system:

• metabolism improves;
• the body absorbs the additional volume of oxygen more fully;
• strengthens the abdominal muscles;
• the fat layer that fills the space between the internal organs disappears;
• cellulite gradually disappears;
• constipation and gastrointestinal problems stop;
• the intestines remove toxins faster. The body is cleansed of toxins;
• extra pounds go away;
• muscles become elastic;
• body contours are improved, the oval of the face is leveled;
• the skin is toned.

For overweight people, it is difficult to perform jumps, receive strength loads, and withstand 40-60 minutes of intense training. Bodyflex gets rid of excess fat without overexertion, without painful exercise, without self-abuse.

Breathing exercises

The basis of the bodyflex technique is diaphragmatic breathing.. You won’t be able to learn to breathe in a new way in 1-2 workouts.

The aerobic type will become the norm for you after about 20-30 days of constant training.

The task is to saturate the cells well with oxygen and remove carbon dioxide as completely as possible.

Follow the procedure strictly. Start with a small number of attempts.

An excess of oxygen can:

• feel dizzy;
• feel tingling in your hands;
• darken in the eyes.

Sometimes you will feel like you don't have enough air, and you don't know how to breathe anymore.

Don't worry. This is a state of transition until the body gets used to the incoming volume of oxygen.

Remember the main rule: inhale through the nose, exhale through the mouth!

Breathing technique

Approach each stage responsibly. “Napping” is not in your interests.

First stage. Exhale through the mouth

Your task is to forcefully expel all the exhaust air. Started:

• round your lips;
• put them forward as for whistling;
• exhale calmly and smoothly through your mouth;
• Are you sure you exhaled completely? Close your lips.

Second phase. Inhale quickly through the nose

Your task is to forget about the existence of the mouth. All attention to the nose. Started:

• head raised;
• inhale sharply through your nose;
• fill the air to capacity. Imagine that you are working like a vacuum cleaner;
• is there a sound effect? You are acting correctly;
• fill your lungs with oxygen as much as possible;
• Bite your lips tightly. Hold the air inside.

Is your breath silent? You're not trying hard! Imagine that you haven’t been able to breathe deeply for a long time. Once again, suck in the air forcefully.

Third stage. Exhale quickly and sharply from the diaphragm through the mouth

Your task is to get rid of all the air that has filled your lungs. Started:

• tighten your abdominal muscles;
• open your mouth wide;
• Squeeze your abdominal and diaphragm muscles at the same time. The lungs will sharply contract and push out the entire volume of air;
• a whistling noise should be released, a pop reminiscent of the sound of a burst tire;
• focus on the aperture. It is always more developed than the abdominal muscles.

The final stage. Holding your breath

This part is the most difficult. Your task is to hold your exhalation for eight beats. Started:

• close your lips and do not open them until the end of the stage;
• imagine that you have no nose and mouth;
• move your head slightly towards your chest, concentrate on the abdominal area;
• Tighten your stomach and count to yourself to eight. Slowly!
• imagine that the stomach and all organs are gradually hiding under the ribs;
• the depression on the deflated ball is what your stomach should look like.

During your first training sessions, you are unlikely to last until the count of eight. Most women stop at the count of three or four. Be persistent. Can you count to eight? The preparatory part has been successfully completed. Important! All bodyflex exercises are performed at the stage of holding the breath with the stomach pulled in

Basic set of exercises

Have you mastered the full breathing technique? Start learning stretching exercises.

Tip: Learn to perform the exercises accurately without using deep breathing. Only after you feel how your muscles work, after bringing the actions to automaticity, proceed to full loads.

a lion

Strengthens the muscles of the face and neck. Fights wrinkles and sagging skin.

Feet shoulder width apart. Keep your hands just above your knees. Sit down a little. Do a breathing exercise. Open your eyes wide, looking upward.

Round your lips. Tighten the area of ​​the nasolabial folds. Lower your closed lips. Push your tongue to the limit. Don't relax your lips!

Important! You should feel the tension of all facial muscles from the chin to the area under the eyes.

Ugly grimace

Eliminates “double chin”, strengthens neck muscles.

Perform all movements accurately. Stand up straight. Move your lower jaw forward, as if you had an overbite.

Protrude your lips as if trying to kiss someone. Strain your neck.

The head looks up. Give your kiss to the ceiling.

Do you feel strong tension throughout your chest? There should be a stretched string running from the chin to the sternum.

Do you feel it? You are doing the right thing. Important: Lean back slightly for balance.

Side stretch

Strengthens the lateral surface of the waist and hips.

Repeat 3 times left and right. Place your left hand on the bent knee of your left leg.

Extend your right leg to the side with tension. The toe is pulled up, the foot is pressed to the floor. Extend your right arm up.

Pull your arms as hard as possible. Your task is to stretch the muscles from the waist to the armpit.

Pulling the leg back

Strengthens the muscles of the hamstrings and buttocks.

Starting position - on all fours. Lean on your knees and elbows. Step your leg back. Knees straight, toes resting on the floor.

Hands in front of you, rest on your palms. Head straight. Inhale correctly, draw in your stomach well.

Raise your abducted leg as high as possible. Engage your tense buttock muscles. Squeeze and unclench them up to 10 times.

Exhalation. Lower your leg. Perform 3 times with each leg.

Seiko

Strengthens the outer thighs. Gets rid of unsightly “ears”.

Get on all fours. Prop yourself as in the previous exercise.

Move your leg to the side to an angle of 90 degrees.

Inhale, pull in your stomach. Pull your leg forward. Count to 10. As you exhale, lower your leg.

Important: you do not need to bend your leg at the knee.

Diamond

Strengthens arm muscles.

Main stand. Close your hands in a ring. Raise your elbows high.

Slightly round your back. Push your fingers.

Your task is to feel the tension from your hands to your sternum. Count to 10.

Exhale. Repeat the exercise 3 times.

Boat

Strengthens a difficult part of the body to work – the inner thighs.

Sitting on the floor, spread your legs to the sides. Pull your socks towards you. The heels are pressed to the floor.

With your arms straight, lean behind you.

Imitating the movements of a rower, move your arms forward, place them in front of you and bend over.

Finish the exercise on the count of 10. Exhale. Place your hands behind your back again. Do it 2 more times.

Pretzel

Forms a beautiful waist, strengthens the outer thighs.

Sitting on the floor, legs are bent as much as possible and crossed at the knees.

Important: the left knee is under the right. With your left hand, pull your right knee up and towards you.

At the same time, turn to the right until you can see the wall behind you. Proceed carefully.

Slowly turn forward on a count of ten. Change your leg. Repeat three times.

Tip: try to get your knee well into your chest.

Leg stretching

Strengthens the hamstring muscles.

Lying on your back. Keep your legs at a 90 degree angle. The stomach is pulled in.

Wrap your hands around your calves or knees, with your toes pointing towards you.

Stretch your muscles, pull your toes with force. Press well into the floor.

Stay in this position for 8 beats.

Abdominal Press

Helps create a beautiful abdominal contour.

Lie on your back. Smooth legs stretched.

Raise your legs, bend your knees, place your feet 35-40 cm from each other. Stretch your arms up.

The head is pressed tightly to the floor. Inhale, draw in your stomach.

Stretch your arms again, lift your shoulders and lift yourself off the floor.

Raise your shoulders higher. Slowly lower yourself to the floor.

Advice: tilt your head back. Otherwise, you risk injuring your neck.

Scissors

Strengthens the lower abdominals.

“Scissors” are familiar to everyone from the morning exercise complex.

Lying on your back, spread and close your legs like scissors.

Features: Before starting to swing your legs, perform diaphragmatic breathing.

Legs are constantly tense. Tip: keep your feet 9-10 cm above the floor.

Cat

The final exercise of the complex strengthens the abdominal and back muscles.

Get on all fours. The back and arms are straight. Deep breath, stomach pulled in.

Slowly lower your head and arch your back well, like a cat. Count to ten. Exhalation.

Completely relax your back muscles. Do this three times.

Important: perform the exercises in the suggested sequence.

This way you will work all muscle groups in order.

Rules for a good result

How to exercise to achieve maximum effect? The rules are simple:

1. Systematic classes. Consistency of loads is the key to a noticeable effect in a short period of time. It’s better to spend a quarter of an hour every day than an hour every week.
2. Correct selection of exercises. In bodyflex, each exercise or pose precedes the next one. All muscle groups are involved, and not individual zones. The whole body works.
3. No need to reinvent the wheel. The bodyflex system takes into account the needs of every woman and her desire to be beautiful. The diet ends - the kilograms return. Bodyflex doesn't get boring. You can exercise using an effective method for the entire period of your life, and be fit and slim.

Results of training using the bodyflex system. Reviews

Spend the first month mastering proper breathing techniques and studying a set of exercises. After a couple of months, the results will amaze you:

• you will lose a couple of kilograms;
• the waist will decrease by 2-3 centimeters;
• muscles will become stronger and tightened;
• the appearance of cellulite will decrease;
• you will become more energetic and cheerful.

Normal everyday breathing is superficial; it does not fully satisfy the needs of the human body. Impaired oxygen supply to the body slows down all processes. Breathing exercises for weight loss are a safe method of eliminating excess lipid deposits; it does not require exhausting physical activity.

There is no doubt about the benefits of breathing techniques. Mainly, this is a centuries-old practice of eastern peoples. Millions of people from all over the world have experienced these methods. Having, regardless of age category, the quality of life is complicated and failure occurs in systems and organs. Special breathing techniques, when following the recommendations, activate functions that are significant for weight loss and for a full life:

• Suppresses the desire to eat;
• Improves the digestive process;
• Break down lipid accumulations;
• Tone;
• Helps strengthen barrier functions in the body.

To speed up the process of burning lipids, spend 15 minutes on breathing exercises for weight loss.

Kinds

Many types of breathing exercises have been developed. An interested person can choose a technique taking into account his capabilities and individual preferences. The most popular and widely used are described below.

Bodyflex

The Program includes: aerobic breathing and a selection of specially designed exercises and poses. Performing all actions smoothly, at a slow pace, creates a greater load than when jogging or visiting the gym. During the execution of the program, diaphragmatic breathing is used, accompanied by loud sounds. When performing breathing exercises, air is passed through the nose, exhaled through the mouth and one breathing movement continues for up to 22 seconds.

Breathing technique:

• The lips are pulled forward and slightly rounded. They exhale all the air, after which they try to exhale all the remaining air;
• Inhale a stream of air quickly and deeply;
• Breathing is held (3 sec.);
• Open the mouth wide, strain the diaphragm and abdominal muscles, exhale, accompanied by the sound “p-a-x-x”;
• Hold your breath for 8 counts. The abdomen is pulled in as far as possible;
• Inhale at full strength, relaxing the muscles. The sound should be “s-sh-sh”.

The effectiveness of breathing for weight loss was noticed after the first lesson. Blood circulation improves, the body is saturated with oxygen. Intensive breakdown of lipids occurs, and the psycho-emotional state improves. There is an improvement in the general condition of the body, a charge of vivacity and a surge of energy are felt.

Include three types of physical activity:

• Isometric - developing one muscle group;
• Isotonic - working through several groups;
• Stretching.

Thus, by performing proper breathing for weight loss, achieving the desired effect will not be difficult.

Through aerobic respiration, every cell is saturated with oxygen, which helps accelerate metabolic processes, improve lymph flow and remove toxic compounds. During exercise, the stomach contracts more intensely and its volume becomes smaller. Due to active breakdown, the subcutaneous layer of fat gradually disappears.

As a result:

• Body volume decreases;
• The full functioning of all body systems is launched;
• Skin regeneration and rejuvenation occurs;
• The body becomes more flexible.

The exercises do not require a large amount of time. This is a universal complex that has no age restrictions.

Not a single intense workout (running, aerobics) will give such results as an hour of bodyflex. During breathing exercises, 3500 kcal are burned, and in 7 days of training the volume is reduced to 10 cm.

Before choosing bodyflex, you should familiarize yourself with the contraindications; not everyone can use such a high load.

The bodyflex technique will have to be abandoned if:

• Pathological changes in the myocardium and blood circulation;
• Arterial hypertension;
• The presence of implants in the spine and after spinal surgery;
• Inflammatory processes occurring in acute form;
• Infectious diseases;
• Chronic pathologies that occur with exacerbations;
• Neoplasms;
• Bleeding of any etiology.

Important! In order not to provoke an attack of nausea and vomiting, you should refuse to eat before performing the bodyflex complex. The interval between exercise and eating is about 3 hours, but not less than 1.5 hours.

It is necessary to understand that mastering the technique requires patience and time. Full training is possible only after 4 weeks of training.

Oxysize

Oxysize is one of the newest techniques, differing from others in its softer approach. This set of breathing exercises is suitable for everyone, as there are no contraindications to it. The best results can be achieved by people with excessive accumulation of lipid deposits. The method is not designed to combat muscle mass.

How to breathe correctly:

When performing techniques, they combine continuous breathing from the diaphragm and stress on specific muscle groups. Breathing is performed in this way:

• Inhale;
• Exhale three times;
• Exhalation;
• Inhale three times.

You should not hold your breath during exercise. During training, there are no techniques that require you to pull in your stomach. The stress from oxysize is minimal for the body.

By systematically performing this technique, the problem of excess weight is solved. Global changes in weight loss are difficult to achieve, but it should be noted that the goal of the technique is to reduce body volume. The best results can be achieved with. The creator of the method recommends eating 4 times, mainly with natural products. Calories of food consumed should not be more than 1700.

As a result of the classes, the figure is corrected, subcutaneous fat is eliminated and areas with cellulite are eliminated. Losing excess weight has a positive effect on the general condition of the body.

Breathing exercises by Strelnikova

This technique was developed for medical purposes. A set of exercises supports the respiratory system well and improves respiratory function. Strelnikova’s gymnastics are intense. There are many quick movements in it, after which they tend to inhale air currents, not allowing the chest to expand.

To obtain the desired result, you must follow the recommendations:

• Particular attention should be paid to inhalation. It is done abruptly and is accompanied by a noise similar to sniffing;
• Exhalation is the next step after inhalation. You should not hold your breath. The process happens quite naturally;
• The tempo of the marching step is set, with all the main actions performed while inhaling;
• The strength of the load, approaches and inhalations, is increased gradually. The number of approaches should always be a multiple of the number of breaths;
• No more than 5 seconds are spent resting between exercises.

As a result of training, metabolic processes in the body are accelerated, the blood is saturated with oxygen, and this contributes to:

• Consumption of internal energy accumulations;
• Elimination of stagnation;
• Improving blood circulation and lymph circulation;
• Breakdown of the lipid layer. Fat is converted into energy;
• The psycho-emotional state becomes stable;
• The tone increases.

By performing breathing exercises according to Strelnikova, stable results are achieved. Having reached the goal, the necessary parameters are not lost over time. In addition to the fact that the figure becomes graceful, the body becomes healthier, the barrier functions of the body are strengthened, and the development of serious illnesses is excluded. Despite a lot of positive qualities, Strelnikova’s set of breathing exercises has a number of contraindications:

• Complex cases of pathological processes;
• Acute illnesses accompanied by hyperthermia;
• Thrombophlebitis occurring in acute form.

By adhering to such a system, good results are achieved, but one should not forget about a balanced diet and healthy foods.

Chinese gymnastics jianfei

By using Jianfei breathing exercises for weight loss, you get rid of the desire to eat or significantly dull this annoying sensation. The respiratory system is carried out using abdominal breathing. Simultaneous performance of three exercises and diaphragmatic breathing is the main technique.

It is worth emphasizing that such exercises are a whole philosophy that allows you to create a beautiful body and harmony of the soul. Before performing the complex, it is important to disconnect from extraneous thoughts. All that matters at the moment of execution is the goal and the method of achieving it.

Execution technique - useful actions:

Jianfei is a gradual combination of upper and lower breathing:

• “Wave” - inhale slowly and deeply, raise the chest and draw in the peritoneum. Stay in this position for a second, then exhale, sticking out your stomach and drawing in your chest. Breathing exercise suppresses the desire to eat, helps you quickly get full, and satisfy the feeling of hunger;
• “Frog” - alternately inhale and exhale through the mouth and nose, holding the breath for 3-5 seconds. At this stage, the abdomen feels completely filled with air. Thus, blood flow in the body is improved, metabolism is stimulated, and digestive function is adjusted;
• “Lotus” - breathing technique is performed three times. First 5 min. Inhalation and exhalation are controlled. Breathing should be deep, unhurried, and not lead to movement of the chest and peritoneum. At the next stage, 5 minutes of breathing occurs in any form. The third stage is similar to the first, relaxing exhalation. Next, over the next 10 minutes, breathe naturally and without force. “Lotus” gives strength, eliminates fatigue, tones and improves the psycho-emotional state.

As a result of systematic exercise, the respiratory function of organs and tissues is ensured, the water-salt balance is accordingly normalized, the immune system is strengthened, and metabolism is improved.

By performing the exercises systematically, according to the recommendations, you can smoothly lose excess weight. All processes start after the first lessons. But a tangible result (10-12 kg) is noticed after 3 months of breathing using this technique.

Contraindications:

• Gestation period;
• Pathologies of the spinal column;
• Predisposition to internal hemorrhages.

“Lotus” is a posture for meditation. It is performed before or after meals. There are no restrictions regarding food. If we talk about the “wave” and “frog”, then the exercises are performed on an empty stomach.

Qigong

Qigong is a product of Taoist psychopractices. Traditional exercises are performed to restore a healthy balance between mind and body. They include various techniques, but if we are talking about getting rid of excess weight, breathing techniques should be combined with special dietary nutrition.

The diet has its own principles and it is important that the harmony of tastes be maintained. Meat should be avoided, and it is also important that there is no oversaturation during food consumption. The last meal should be 4 hours before bedtime.

It is important to learn how to breathe correctly, as there are many types of breathing in this system. Below are just a few of them (the main ones).

Breathing technique:

• Natural - soft, long breathing, shallow and free;
• Abdominal (direct). The abdomen takes part in the breathing process; it protrudes when inhaling and retracts when exhaling;
• The reverse is performed similarly to the direct one, but exactly the opposite. When inhaling, the abdominal muscles retract; when exhaling, they protrude;
• With delays - after inhalation or exhalation. The duration of the interval can be arbitrary;
• Latent is also called filamentous, since the breathing technique is practically invisible to others.

Gygung is a serious trend, elements of which are used by fitness trainers for their training. Exercises are divided into categories:

• To statics;
• On dynamics;
• On balance.

The approach to each of the proposed exercises does not tolerate fuss, but requires intensive study.

Each element of training helps enrich the blood with oxygen, relieves stress and excessive irritability, and stimulates metabolic processes. By systematically performing the respiratory complex, they prevent the appearance of many ailments and are cured of pathologies caused by obesity. In the process of losing weight, the skin tightens and becomes more elastic and firm.

Zigong - used to eliminate specific problems. The possibilities of this breathing exercise are endless.

Who are these exercises contraindicated for:

A tired body, non-compliance with the daily routine and rest, emotional turmoil is a reason to cancel exercises. The effect is felt only in a calm state.

Contraindications:

• Fatigue of the body;
• Nervous disorders;
• Dysfunctions of the musculoskeletal system;
• Abnormal development of the spinal axis;
• Exacerbation of chronic ailments;
• Therapy with potent drugs;
• After surgery;
• Hyperthermia or hypothermia and a large deviation from the norm;
• Professional sports, heavy loads.

There are no contraindications if the exercises are carried out under the watchful supervision of the Master.

General rules for performing breathing exercises

All breathing exercises are effective, you just need to do them correctly and systematically. They should complement the usual way of life, and for this it is important not to interrupt the course of therapeutic exercises for a long time. Also, general rules for all breathing exercises are:

• Good mood, stable psycho-emotional state;
• Access to fresh air flow. The best effect is achieved by exercising in a park, forest, or on the shore of a pond;
• Start with the easiest exercises and gradually increase the load;
• Focus on breathing;
• Slowness in performing exercises;
• Unpleasant sensations and discomfort are a reason to interrupt the workout and consult a doctor.

Quick navigation through the article (part 1):

Breathing is life! Without it, none of your desires will come true; you will not be able to move. In the same way, without a sufficient level of oxygen in the blood, not a single process occurs in our body. To start the mechanism of active functioning of all organs and systems, it is necessary to saturate the blood with oxygen in full. That is why, with normal, shallow breathing, natural regulatory mechanisms cannot work, allowing you to maintain a normal weight for many years.

Quick navigation through the article (part 2):

Breathing exercises help:

• Burn fats from food faster;
• speeds up metabolism;
• useful substances enter the blood faster, and unnecessary substances are broken down and eliminated faster;
• cleanse the body of toxins and oxidation products, remove toxins from existing fat deposits that interfere with the use of reserves when necessary.

The most popular breathing techniques for weight loss

There are many types of breathing exercises for weight loss. Here are the main and most famous of them, which have already been time-tested and have positive reviews:

At first, you will spend about an hour a day mastering each complex, then, as you get used to it and gain skills, you will need 15 minutes a day for breathing exercises.

Will breathing exercises help you lose weight?

Some people think that all these breathing exercises are needed for people with breathing problems, or those who rarely walk. “After all, I already sleep with the window open, and I’m often outside” or “I don’t have time to deal with this nonsense, it’s better to pump up my muscles”, or like this: “Breathing exercises are needed for asthma, but I am a healthy person”- approximately these phrases are often uttered by those who have never thought about the need for additional breathing exercises for themselves personally. Let's see if breathing exercises will help you.

To do this you need to do a small test:

1. Place your right hand on your chest area and your left hand on your stomach.
2. Take a few normal breaths.
3. To relax better and make the test more reliable, close your eyes and pay attention to which hand rises higher when you inhale—the right or the left?
4. Remember the answer.

Test results

To view the test results, hover your mouse cursor (or tap on your phone screen) for 3 seconds:

Why breathing exercises help you lose weight

It would seem so simple, breathe correctly, and the excess weight will go away. It seems incredible, but it's true. Here are some scientific facts about the benefits of proper breathing:

• The smallest villi located in the gastrointestinal tract, which help absorb beneficial substances from foods, such as proteins, fats, amino acids, carbohydrates, minerals, begin to move much more actively in the presence of oxygen. These villi require oxygen much more than many types of tissues in the body;
• with a lack of oxygen, if your breathing is shallow (which is typical for most overweight or overweight people), villi lose their ability to absorb nutrients by more than 70%;
• with the ability to breathe correctly, especially while eating or shortly before, the villi begin to absorb the necessary substances much faster, increasing the metabolic rate three times;
• With the rapid conversion of nutrients into energy, the body receives enough strength for activity, and immediately spends energy, since it is not forced to make reserves in case of shortage.

Scientists' research has proven that:

• Harmful substances coming from food are only partially eliminated from the body. Some of them rush with the bloodstream to vital organs, adrenal glands, thyroid gland, etc.;
• In order to protect organs and systems from negative influences, the body seeks to preserve them by sending them to storage, namely, by covering them with new layers of fat.
• deep breathing helps maintain optimal alkaline environment for fat oxidation and faster removal of toxins from the body;
• the vast majority of people use only a quarter of their lung capacity;
• if you increase the amount of oxygen supplied, you can double the oxidation of adipose tissue;
• Breathing exercises for weight loss for 15 minutes a day will help calm the nervous system and reduce the level of stress hormones cortisol by half.

Basic breathing exercises

If I managed to convince you, then let's start breathing exercises for 15 minutes a day. To start you can break a 15-minute workout into three 5-minute segments.

This kind of gymnastics is time-tested, it really works, it helps you learn to breathe correctly in everyday life.

You can do exercises anywhere, at any time of the day.

1 Deep breath.

So, focus on your own breathing and take a quick and full breath through your nose. Relax your stomach to allow as much air as possible into your lungs.

2 Abdominal retraction.

Hold the air in your lungs, pull your abdominal muscles up so that your stomach is drawn in and your ribs appear. You can hold your stomach with your hand to make it easier for you. Don't breathe for about 10 seconds.

3 Tilt and straightening.

Lean forward while holding your breath and squeezing your gluteal muscles. Round your shoulders and stand tall. Hold your breath for another 10 seconds.

4 Exhalation.

The exhalation should be slow and smooth through a small hole, as if you are exhaling through a thin tube. The abs and buttocks remain tense, while the neck and shoulders are relaxed.

5 Relax completely and take a few regular breaths.

Then repeat again.

Breathing exercises by Strelnikova

Strelnikova’s breathing exercises have proven themselves to be the best. It was invented by the singer, A.N. Strelnikova back in the 30-40s of the last century. The singer lost her voice and tried to get it back by all means. In 1972, Strelnikova even patented her developments and received an inventor's certificate for the invention. "Methods of treating diseases associated with loss of voice"

This gymnastics is characterized by its uniqueness and is the only method in the world that combines a short and sharp breath, simultaneously with a movement that compresses the chest.

The technique is accessible to absolutely everyone, even children.

Features of Strelnikova’s breathing exercises

1. It needs to be done twice a day. In the morning before meals and in the evening 1-1.5 hours after meals. It is recommended to take 1.5 thousand breaths, accompanied by movements.
2. These exercises will help you use all muscle groups without exception.
3. Helps increase oxygen demand.
4. During breathing exercises, tissue respiration increases, oxygen is actively consumed by all organs and systems.
5. Sharp breaths irritate the nasal mucosa, which contains a huge number of receptors that provide communication with all organs.
6. This gymnastics cures many diseases, it can be done instead of morning exercises or in order to relieve tension and fatigue.
7. During Strelnikova’s breathing exercises, all parts of the body are physically trained. At the same time, due to the blood flow, internal massage of organs, tissues, muscles, and subcutaneous fat is carried out.
8. Diseases against which classical medicine is powerless are cured.

Several basic breathing exercises according to Strelnikova

Do not try to somehow change the exercise, do it strictly in accordance with the description so as not to cause harm.

Exercise "Palms"

While standing, you need to show your palms to an imaginary viewer, with your elbows down. After taking an active, sharp, but short breath through your nose, you need to clench your palms into fists, as if grabbing something. Squeeze only your palms, pulling your fingers together with force. Exhale effortlessly, releasing the air freely. At the same time, the fists smoothly unclench.

Important: while making an active, noisy and sharp inhalation, allow the exhalation to be passive.

Do the exercise in the following rhythm: 4 inhalations, 4 exhalations, rest 5 seconds - this is one stage;

Repeat in a row by:

• 4 stages - 24 times;
• 8 stages - 12 times;
• 16 stages - 6 times;
• 32 stages - 3 times.

Thus, you will gradually reach 96 times per workout, making the so-called Strelnikov hundred.

Exercise "Epaulettes"

Standing straight, clench your hands into fists and press them to your belt. A noisy and sharp breath, during which you sharply push your fists towards the floor, as if doing a push-up or pushing something away. When pushing, the fists unclench, the fingers spread to the sides, and the hands reach towards the floor.

Exhalation is passive, the air leaves involuntarily. You can do the exercises while sitting or even lying down if you are tired.

Take 8 inhalations and exhalations in a row, rest for 5 seconds. Such approaches should be:

• 8 inhalations and exhalations - 12 times;
• 16 inhalations and exhalations - 6 times;
• 32 breaths - 3 times.

Exercise "Pump"

Standing straight, arms down. Bend towards the floor, your back is rounded, your head hangs down. At the lowest point of the slope, take a sharp and noisy breath. Raising yourself a little, exhale absolutely passively, letting the air come out through your nose or mouth.

1st approach: 8 bends with inhalation and exhalation, 5 seconds pause. Number of repetitions:

• 8 approaches - 12 times;
• 16 approaches - 6 times.
• Normally, perform the exercise 96 times.

All these exercises will help not only lose weight, but also recover from many illnesses.

Here you can see:

Strelnikova - video set of breathing exercises:

Video file mp4, 62 MB

Advantages

The main advantages of breathing exercises for weight loss are that:

• you can compensate for physical exercise with classes;
• it can be practiced by any person, even those whose weight does not allow active movement and cardio exercises;
• does not require any special conditions, you can practice anywhere;
• Studies have shown that breathing exercises for weight loss can burn 140% more excess fat than cycling or jogging performed for the same amount of time;
• proper breathing exercises can continue to burn fat throughout the day;
• exercises speed up metabolism;
• doing breathing exercises is much easier than strength and cardio exercises, than active sports necessary for burning fat.

Scientists' conclusion:

1. Constant depression and stress, to which most residents of modern megalopolises and large cities are exposed, lead to instinctive holding of breath and more shallow inhalations and incomplete exhalation. About 90% of people breathe shallowly, filling only the upper third of their lungs.
2. The oxygen content in the atmosphere is constantly decreasing due to environmental problems, which encourages us to breathe much deeper than before. That is why in recent decades there has been a constant increase in the number of obese people in the world (see the fattest people in the world).
3. The fatter a person is, the more shallow his breathing (it is more difficult for him to breathe deeply), which means that fat cells, not receiving enough oxygen to oxidize fat, constantly increase in volume.

Contraindications for implementation

But, like all techniques, breathing exercises also have contraindications. First of all, you need to consult your doctor.

• do exercises with caution in case of spinal injuries;
• diseases of the cardiovascular system;
• lung problems;
• during pregnancy and breastfeeding.
• for bleeding and injuries.

Breathing exercises according to Buteyko

Another wonderful type of breathing effect on weight is Buteyko breathing exercises. The essence of his method is that breathing too deeply, on the contrary, is harmful.

According to him, the deeper the breath, the less oxygen ends up in the lungs. At the same time, the amount of carbon dioxide is significantly reduced.

His technique involves breathing so that breathing is not audible at all. You need to breathe so that there is no noticeable movement of either the chest or abdomen. Inhale for 2-3 seconds, exhale for 3-4 seconds. The less you inhale, the better.

• Buteyko’s technique received permission from the USSR Ministry of Health, but in order to achieve this permission, the doctor had to prove the effectiveness and safety of the method for 30 years;
• this breathing system is recognized throughout the world;
• breathing exercises according to Buteyko can cure 150 diseases or 95% of the most common diseases;
• breathing exercises must be mastered under the supervision of specially trained specialists, otherwise they can cause harm to the body;
• Classes with methodologists, although they are paid (they charge 300 USD for two weeks of training), but they give 100% of the effect.

Watch the video in which the author K.P. himself explains the technique. Buteyko:

And here is the second part of Buteyko’s breathing exercises lesson:

Oxysize breathing exercises with Marina Korpan

The breathing exercise Oxysize (), developed by Marina Korpan, will allow you to lose up to 30 cm in volume in two weeks of correct execution.

You can see this for yourself by trying breathing exercises and following the advice of M. Korpan, who encourages you to eat right at the same time, reducing your daily caloric intake to 1600 kcal (see 1200 kcal diet).

You need to measure volumes before starting training at six points:

• arm volume in the biceps area;
• hip volume;
• abdominal volume at three points: the navel area, 5 cm above and 3 cm below;
• chest volume at armpit level.

The gymnastics course lasts two weeks. Measurements are taken twice: before the start of classes and at the end of the course. All six digits are added, and then the original is subtracted from the final result. This will be the average value of lost volumes.

You should exercise daily, on an empty stomach, doing at least 30 breathing cycles.

The basic principle of Korpan breathing exercises for weight loss is the use of diaphragm breathing. You need to breathe through your nose and stomach.

Basic Oxysize technique

Korpan breathing exercises require initial mastery of the technique. Here are step-by-step instructions for performing basic exercises:

• While standing, tilt your pelvis down, twist your tailbone forward.
• Slowly inhale through your nose, filling your stomach with air.
• Tighten your stomach.
• Take short breaths three times, each time tightening your stomach even more.
• Exhale slowly through the small hole in your lips, drawing in your stomach even more.
• Repeat four times, this will be one breathing cycle.

Additionally, Marina advises performing special exercises, combining them with breathing exercises and proper nutrition (see the section “Proper Nutrition”). The system resembles the “Vacuum” exercise for reducing belly fat.

In the video you can see how to properly do breathing exercises with Marina Korpan:

Reviews of exercises with Marina Korpan

Reviews about breathing exercises for weight loss will help everyone make the right decision. Here's what our readers say:

Inna, 34 years old, does not work.
After giving birth, I quickly recovered, my mother said, eat more, the baby needs it, in the end, in six months + 24 kg! What could I do, there was no time for the gym. I started breathing according to the Korpan method, found a video course and practiced as soon as I could. It's only been 4 months and I'm already 12kg lighter! I continue to breathe, although I have eaten less, the baby has already grown up.

Igor, 18 years old, technical school student.
We have been feeding you since childhood, it is impossible to stop with such a family where they eat all the time. Diets are impossible. Yes, and sports are difficult to do, because the weight is large, over 100 kg. I started doing breathing exercises according to Marina, I personally really liked it, I learned and then began to breathe like this not only at home. The weight began to go away, the appetite decreased. I’ve already lost 11kg, I’ve only been doing it for 3 months.

Breathing exercises Bodyflex

Another great way to lose weight is Bodyflex breathing exercises. There is another article on our website () about the possibility of combining Bodyflex with diets. With its help you can:

• easy to lose excess weight;
• get rid of cellulite;
• improve the overall condition of the skin;
• in 5-10 sessions, reduce the volume by 3-4cm.

Bodyflex technique

Stage 1. Diaphragmatic breathing. Active exhalation through the mouth, literally pushing the air out of the chest, rounding the lips. If you can't push out another gram, then stop.

Stage 2. Inhale quickly and sharply through your nose. Fill your lungs to capacity. The inhalation should be noisy, and the lips should be pressed tightly together. Hold the air. The head is slightly raised.

Stage 3. Exhale sharply through your mouth, while straining your stomach, as if pushing the air with your abdominal muscles. The sound should resemble the whistle of a punctured tire. Push the air as quickly as possible.

Stage 4. Hold your breath. Tilt your head towards your chest. Pull your stomach in as deeply as possible so that it goes under your ribs. The stomach should become concave, like a burst ball. Count to 8, but in the following way: 1-1-1, 2-2-2, 3-3-3... and so on. At first you'll have a hard time making it to 8, but once you get there, you've mastered the exercise!

Stage 5. After counting to 8, inhale through your nose. Do this with sound, allowing your lungs to fill completely.

Video about how to learn how to breathe correctly using the Bodyflex system:

Qigong gymnastics for weight loss

Breathing exercises Qigong for weight loss will help not only lose weight, but also restore the functioning of many organs and systems.

Eastern weight loss practices will allow you to:

• accelerate metabolism();
• activate the digestive organs for better absorption of nutrients;
• restore operation of all systems;
• activates the work of the largest muscles, causing them to contract.

Rules for performing Qigong gymnastics

2 minutes before meals.

Let's wake up your metabolism; to do this, two minutes before eating, when the table is already set, you need to breathe deeply. The fact is that, as mentioned at the beginning of the article, oxygen activates the work of peristalsis of the gastrointestinal tract.

• Place your hands on your lower abdomen and take several slow, deep breaths in and out. Feel the maximum filling and emptying of the abdomen from the air. Do this for 90 seconds.
• Now begin to exhale, squeeze out all the air so that the stomach is pulled towards the spine.
• Now speed up your inhalations and exhalations, continuing to alternate them for 30 seconds. Make sure you are comfortable and do it at a pace that your training allows.

2 minutes after eating:

To help your stomach digest food faster, provide it with extra energy.

• Place both hands on the stomach area.
• Stroke your belly clockwise 50-100 times.
• This exercise prolongs life!

The video shows how to do one of the Qigong exercises correctly:

Breathing exercises "Jianfei"

Breathing exercises for weight loss “Jianfei”, created in China, which translates as “fat loss”, will help you quickly get rid of excess weight, remove volume, tighten and dry your entire body.

It consists of three exercises, each of which can be done separately.

They are called:

• "Wave",
• "Frog",
• "Lotus"

After the “Wave” exercise, your appetite decreases, it becomes much easier to manage in small portions, and weight loss occurs naturally. It is recommended to do it if you want to eat something.

Exercise "Wave":

• We lie down on the floor, bend our legs at the knees.
• We place one palm on the chest, the other on the stomach.
• Inhale - straighten your chest, pull in your stomach, helping slightly with your hands.
• Exhale - draw in your chest, inflate your stomach as fully as possible.
• Try to give the lifts of your chest and abdomen a wave-like movement.
• Take 40 breaths. You can do it not only lying down, but also sitting, and even while walking or riding a bicycle.
• If even after 60 inhalations and exhalations the feeling of hunger does not go away, then this exercise is not suitable for you.

Exercise "Frog":

• Sitting on a chair, spread your knees shoulder-width apart.
• Make one hand into a fist and clasp the other fist. Relax, put your elbows on your knees, and your forehead on your fist, bring yourself to a state of complete peace, close your eyes.
• Think about the beautiful, drive away all negative thoughts (see how to get rid of depression).
• Inhale freely and deeply through your nose, directing the air to the abdomen; when the abdomen is full, freeze for 2 seconds.
• Exhale slowly and smoothly through your mouth, relaxing your abdominal area.
• Continue this breathing cycle: exhale, inhale, freeze for 2 seconds. At the same time, the stomach inflates and deflates, resembling a frog.
• Do the exercise for about 15 minutes three times a day.

Exercise "Lotus":

The “Lotus” exercise is best performed while sitting on the floor, with your legs crossed and tucked under you. Not everyone can sit in this position; it requires special preparation and joint flexibility. Therefore, you can do it sitting with your legs stretched forward or sitting on a chair. Extend your arms and place them palms up, one palm on top of the other.

• For the first five minutes, breathe deeply, consciously, silently. The stomach and chest hardly move.
• For the second five minutes, relax, breathe involuntarily, exhale long, freely, silently.
• For the last 10 minutes, breathe evenly, naturally, try to put your thoughts in order. This is a kind of meditation that allows you to relax and unwind.

This exercise will help you lose weight intensively. It stimulates:

• metabolism;
• circulation;
• improves the functioning of internal organs;
• has a beneficial effect on skin color;
• tones the body;
• makes it easier to adapt to a new diet.

Breathing exercises to reduce belly fat

One type of exercise is breathing exercises for losing belly fat.

There are many techniques that allow you to strengthen your abdominal muscles using breathing exercises. Here are a few of the simplest and most accessible:

• Take a deep breath, count to four, exhale to the count of 4. Repeat 10 times.
• Suck your stomach in and then take a deep breath. Exhale air in portions through tightly closed lips. When inhaling and exhaling, you need to tense and relax your abdominal muscles. Do it 20 times a day.
• To strengthen the abdominal muscles. We sit on a chair with a straight back. Place your knees at right angles, pressing your feet to the floor. Breathe with your stomach, tensing and relaxing your abs. Do 10-40 times a day.
• Lie on the floor with your knees bent and your feet on the floor. We place one hand on the chest, the other on the stomach. Inhaling, draw in your stomach and lightly press it with your palm. As you exhale, inflate your stomach, releasing the air gradually and pressing your hand on your chest.

Watch the video: Breathing exercises for losing belly fat

Vacuum for belly reduction

An excellent way to get rid of a protruding belly is the “Vacuum” breathing exercise, which really strengthens the muscles.

At one time, this exercise was praised even by Schwarzenegger himself, who wanted to remove his belly without losing muscle mass (see diet for losing belly fat).

You need to do it like this:

You can sit, stand or on all fours. The last method is the most convenient for beginners.

• first take a deep breath;
• now exhale, pulling your stomach under your ribs;
• inhale again;
• sharply exhale the air from your stomach, while simultaneously saying the word: “PAHHH”, while drawing in your stomach as much as possible;
• you will see that your entire stomach has tightened up and has become like a burst ball;
• hold your breath while counting to 15, and then, when you get used to it, you can increase it to 30 counts;
• Repeat at least 5 times, you can do several times a day.

One of the variations of “Vacuum” is the movement of the abdomen in a wave while holding the breath. This stimulates, massages all internal organs, strengthens the muscle corset. For better results, you can practice breathing exercises in the garden.