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

Exercise “Learning to breathe”
First, you should exhale all the air in the lungs through the mouth, then you need to sharply inhale the air through the nose. Then you should exhale air through the mouth with force through the diaphragm. After that, you should hold your breath and draw in your stomach for nine to ten counts. In the end, you need to relax and breathe.
Exercise “Monkey”
You need to put your feet shoulder-width apart, put your palms on your hips just above the knees, while keeping your head straight. In this position, you should do the exercise “Learning to breathe” and then take the basic position.
Basic position: you should remain in the accepted position, then you need to collect your lips with the letter “O”, while you need to open your eyes wide and look up. Next, you need to lower your lips as low as possible and stick out your tongue as much as possible. In this position, you should count to eight and return to the preparatory position.

Exercise “Flying Swan”
This exercise from the cycle of a set of bodyflex exercises, you need to put your feet shoulder-width apart, put your palms on your hips just above the knees, while keeping your head straight. In this position, you should perform the exercise “Learning to breathe” and then take the basic position.
Basic position: you need to stand straight, hands should be laid back. After that, you should push your lower jaw forward so that the lower teeth are as far as possible from the top, then you need to stretch your lips, as if you want to make a kiss. After you need to pull your neck forward, be sure to feel how it tenses. Then you need to look up and reach for the ceiling. In this case, you need to keep your feet off the floor and keep your mouth open. This exercise should be repeated five times, each time holding your breath for eight counts. Remember: you must always return to the preparatory position before starting the exercise.

Exercise “Flexible sides”
You need to put your feet shoulder-width apart, put your palms on your hips just above the knees, while keeping your head straight. In this position, you should do the exercise “Learning to breathe” and after that take the basic position.
Basic position: the left knee should be bent, and your right leg should be extended and laid aside, while you should definitely pull the toe as far as possible, but remember that you should not take your feet off the floor surface. The elbow of the left hand should rest on the left knee, and the entire weight of your body should be transferred to the left leg, which is in a bent position. The right hand should be raised up and try to stretch it as high as possible, without bending it, and holding it near the head. You should feel the lateral muscles stretch. Then count to eight and catch your breath.

Exercise “Kitty”
You should kneel, rest on your elbows, palms on the floor. One leg should be taken back, it must be straight, the upper part of the foot should rest on the floor. The head should be kept straight. In this position, you should do the exercise “Learning to breathe” and then take the basic position.
Basic position: you should raise the allotted leg as high as possible, keep it straight. You should feel your buttocks tighten. While in this position, hold your breath and count to eight, and then gently lower your leg and you can catch your breath.
A set of bodyflex exercises for stretching
You should sit on the floor, spread your legs as wide as possible, then pull your socks towards you, trying not to tear your heels off the floor. After you need to put your palms on the floor behind your back. Then do the exercise “Learning to breathe”, bend your head, pick up your stomach, hold your breath and then take the basic position.

Basic position: hands must be placed on the floor in front of you. Then gently lean forward, as low as you can while “walking” with your fingers on the floor surface, as far as possible. And then linger in this position for eight counts, put your hands behind your back, you can catch your breath.
Exercise “Bending in half”
You should sit on the floor, cross your knees, while the left must necessarily be on the right, and the right knee should lie on the floor. Take your left hand behind your back, while with your right hand you should hold on to your left knee. Do the exercise “Learning to breathe”, then hold your breath, pick up your stomach, and then take the basic position.
Basic position: the entire body weight on the left hand, while with your right hand pull your left knee as close to you as possible, bending at the waist to the left side until you look back. Stay in this position for eight counts, then catch your breath and do the exercise again.

Exercise “Upside down”
You should lie on your back and raise your straight legs ninety degrees. Then не отрываясь от пола, следует руками взяться за верхнюю часть икр. Perform the exercise “Learning to breathe”, then draw in the stomach, and then take the basic position.
Basic position: you need to pull your legs up to your head without bending them. In the process of execution, you should feel how the hamstrings are stretched. In this position, count to eight. Exhale and then assume the preparatory pose.
Exercise “Reaching for the sky”
You should lie on your back and stretch your legs, and then bend your knees, feet should be close to each other. Stretch your arms up, while your head should be on the floor. Perform the exercise “Learning to breathe”, then draw in the stomach, and then take the basic position.
Basic position: arms extended upwards, always straight. Then начинайте плавно поднимать плечи, отрывая их от пола. The head should be thrown back, you should find any point located on the ceiling behind you and look strictly at it. Shoulders and chest should be raised as high as possible. Then поочередно опускайте на пол нижнюю часть спины, плечи, а так же голову. When your head touches the floor, rise again, keeping your head tilted back and your arms up. Then следует подтянуться вверх еще раз и задержаться на восемь счетов.

Exercise bodyflex “Cross”
You should lie on the floor, while placing your palms under the buttocks. The head should lie on the floor, the lower back does not rise. Perform the exercise “Learning to breathe”, then draw in the stomach, and then take the basic position.
Basic position: slightly above the floor, raise your legs. Then начинайте выполнять махи в стороны, скрещивая при этом ноги. Socks must be kept in an extended position. Repeat swings, counting to eight, you can catch your breath.
Exercise «Круглая спина»
You should get on all fours, palms should be on the floor, arms and your back should be straight, you should look strictly in front of you. Perform the exercise “Learning to breathe”, draw in the stomach, then take the basic position.
Basic position: gently tilting your head, arch your back so that it is as round as possible. Stay in this position for eight counts, exhale, and then relax.