How to dry your lower abs? We dry the lower abdomen.

Among the most problematic areas on the body in men and girls, where fat deposits accumulate, is the abdominal region. Losing belly fat is not easy, but it is possible - it requires intense exercise, eating right and doing cardio. Fat on the stomach and sides is not burned as quickly as you would like, but with due diligence you will achieve the desired results.

Principles of burning belly fat while cutting

Girls who do not perform on stage in the bodybuilding or fitness bikini categories do not require deep abs, but proper drying of the abdomen can make it attractive and toned. You should understand that targeted fat burning in the waist area is impossible due to physiology, but with the help of special abdominal exercises you can shift the load to the problem area.

In any case, drying the body in the abdominal area is not an easy task that requires consistency and diligence. Training cannot be chaotic and irregular, otherwise even the most strict cutting diet will not help. The key role is played by the correct and strict regime that must be followed. You need the right drying exercises and healthy foods. Fasting, overeating, strict mono-diets - all this does not work, contrary to popular belief. It is important to create a calorie deficit and create a set of exercises for the gym or exercise at home, which we will talk about now.

What products are needed to dry the belly?

To reduce belly fat, active training is not enough. Without proper nutrition you will not achieve results. You must understand that even the most intense exercise aimed at burning calories will be useless if you eat unhealthy, high-calorie foods. In fact, fat reserves will be constantly replenished, that is, you will mark time.

You need to limit your fat intake, eat only complex carbohydrates and in small quantities, lean on proteins and drink more fluids, which speed up your metabolism.

When drawing up a menu for drying the belly, the ratio of the BJU diet should be approximately as follows:

• at least 45-50% proteins;
• up to 30-35% complex carbohydrates;
• no more than 10-15% fat, but the less the better.

When drying the abdominal area, you should not eat fatty and carbohydrate foods for dinner. Be sure to calculate your daily calorie intake. For example, if you weigh more than 90 kg, you need to limit yourself to 2500 kcal per day, and if you weigh 65-70 kg, 1900-2000 kcal will be enough, no more.

When creating a diet for cutting, you will also plan the timing of meals that will help you dry. There should be 5-6 meals a day, and if you don’t eat for a long time, you will feel hungry, as a result of which the stress hormone cortisol will begin to be produced - it provokes the formation of a fat layer on the stomach and in the body as a whole.

We remove excess weight

Diet is another way to get beautiful abs. How to dry belly fat? Don't fast: You should follow an effective action plan to lose weight. Proper nutrition to dry your belly will help you achieve six-pack abs. What to eat:

1. 10 grams of soluble fiber per day. This reduces the amount of visceral fat.
2. Products containing omega-3 fatty acids (vegetable fat, flaxseeds).
3. Boiled or raw vegetables.
4. Consume kefir or natural yogurt with probiotics.
5. For breakfast, it is better to eat oatmeal in water with dried fruits and nuts.
6. To drink a lot of water.

Don't exclude all treats from your diet: studies have shown that some high-calorie foods, such as cereals and bananas, promote weight loss. Healthy food is a source of energy that a person needs for intense training. Foods that help burn belly fat:

• light soups, broths;
• Champignon;
• boiled eggs;
• hot chili pepper;
• seaweed;
• broccoli;
• chicken meat;
• legumes;
• nuts;
• spices;
• milk, cottage cheese, kefir;
• Coconut oil;
• fruits, berries (raspberries, kiwi, banana, grapefruit);
• onion garlic;
• leafy greens;
• avocado;
• ginger;
• low-fat baked fish (tuna);
• whole grain porridge.

You can help your abs quickly cope with belly fat and lose weight using the workouts described above, for example, you can run in the morning before breakfast. There is no generally accepted opinion about the possibility of local weight loss, and in order to achieve a positive result, you need to use cardio training.

This is the only way you will be able to burn the largest amount of fat in the abdominal area in one session and begin to lose weight intensively. Drying the press for girls and women is no different from the workout assigned to a guy.

The table shows basic data on kilocalorie consumption depending on weight.

We recommend that you familiarize yourself with calorie consumption for various types of activities.

Diet for drying the belly

Drying your abs requires proper nutrition, otherwise you won’t achieve results. Focus on eating protein foods and limit carbohydrates and fats. Stop frying foods, do not use fatty and hot sauces, forget about fast food and sweets. The diet for drying should be formed from the following products:

• whole grain breads and cereals;
• durum pasta;
• eggs (mostly whites);
• grapefruit and green apples;
• low-fat kefir, cottage cheese, yogurt;
• lean meat - boiled, baked or steamed (mainly chicken breast);
• vegetables (except potatoes);
• white and red fish, seafood;
• nuts, seeds, dried fruits.

For guys and girls who don’t have the opportunity to eat 5-6 times a day, we can recommend protein shakes for drying the body. They provide the body with the required amount of protein, but do not saturate it with fats and carbohydrates.

Let us separately focus on fish and seafood, which should become the basis of the diet. They contain valuable Omega-3 and minerals that help fight extra pounds. In addition, this unsaturated fat prevents heart failure, breaks down cholesterol plaques and improves metabolic processes. With them, it will be easier for you to get lean without losing and even gaining some muscle mass.

Universal exercises for drying the belly

Drying your belly at home requires intense training. Let's look at several universal abdominal exercises that help dry out the abdominal area for both men and girls:

1. Twisting. You need to lie on the floor and lift your body up to about a 45-degree angle. Your legs should be bent at the knees and your arms crossed behind your head. Exhalation must be done with effort, that is, at the moment of lifting the torso up.
2. The oblique abdominal muscles need to be worked in a lying position with your hands behind your head. Raise your body with a turn, trying to reach your left elbow to your right knee, and vice versa. Perform all movements smoothly and do not forget to breathe properly.
3. Reverse crunches are another good exercise for cutting your belly. Lie on your back and pull your knees towards your chest, exhaling as you push.
4. Raise your legs one at a time while lying on your back. They need to be raised to a perpendicular axis relative to the floor.
5. Vacuum. Stand up straight and, as you exhale, draw in your stomach as much as possible, holding for 30-60 seconds. Do 3-4 approaches.

Perform all exercises, except the last one, 10-15 repetitions and 3-4 approaches. If any movement seems too easy, reduce the pace of its execution: the slower, the more difficult. You don’t need a long rest between sets during training, but 30-40 seconds is enough. By eating right and performing this complex daily, your abdominal muscles will become stronger in a few weeks, and the fat layer on your stomach will significantly decrease.

And don't forget about cardio exercises. Exercising on an exercise bike, cycling, running in the park or on a treadmill - all this helps burn calories, which means it helps with drying the belly for both girls and men.

We also suggest watching a video of exercises for drying the press.

What to do to lose belly fat

Our body is one whole and regardless of whether we are losing weight or, on the contrary, gaining weight, the process will affect all parts of the body. But if we talk about the stomach, this rule is no longer true; the stomach always begins to lose weight first.

The following recommendations must be followed:

• you need to pump the press for at least 40 minutes,
• select intervals between press drying cycles of about 10 seconds,
• do the exercise as fully as possible,
• use only high amplitude types of training.

We recommend the article on how to lose weight in the stomach and sides.

It is clear that doing the exercises is not easy, and precisely in order to make them easier, detailed instructions are given below, following which you will certainly achieve results and be able to quickly lose weight and get dry abs. Along with drying the abdomen, and therefore the abs, you need to use so-called relaxation exercises, namely cardio exercises (this could be a jump rope). You can alternate jumping with abdominal exercises, but use the rope in half the amount of time.

A set of exercises for girls

It is more difficult for girls and women to start burning belly fat at home or in the gym. The so-called visceral fat is a kind of cushion to protect internal organs, which reduces the likelihood of developing female diseases. For example, during pregnancy, this layer of fat on the abdomen protects the body of the expectant mother and her child, but not everything is so simple.

After childbirth, as well as during pregnancy, excess body fat can be just as harmful as its lack. To dry the belly and sides at home, women need to perform a simple express complex. Perform each exercise 8-10 times and do only 2-3 circles with minimal rest between exercises and approaches:

• Warm up well for 5-10 minutes;
• jump for 5-7 minutes with a skipping rope;
• do the “climber” exercise: take a lying position, as in push-ups, and begin to alternately pull your knees to your chest;
• plank with emphasis on elbows;
• drawing circles is a difficult exercise, but try to master it: lie on the floor, raise your straightened legs up, put your hands on the floor and start drawing imaginary circles above you with your feet.

There are many other effective exercises for drying the abs for girls at home, so experiment and don’t forget about nutrition.

How to burn fat quickly

In addition to training on machines, cardio training will help you quickly lose fat. To do this, it is recommended to jog in the morning or complete your strength training by jumping rope. Answering the question of how to properly dry belly fat, we can confidently say that it is important to include cardio training in a set of exercises for local weight loss. This is the only way to burn the maximum number of calories in one session.

For example, in one hour of such training the following amount is consumed.

Training should be combined with proper nutrition - this will speed up the process of losing weight, burning fat in problem areas and drying the belly. The diet should be quite strict, otherwise there will be no point in local weight loss and pumping up the abs.

The following helpful tips for healthy eating are offered:

• When the desire to eat sweets is off the charts, you shouldn’t limit yourself to it, because it’s a lot of stress for the body. You just need to eat fruit or a little honey, and not load up on sweets and chocolates - this will not harm your abs.
• Instead of baked goods or flour dishes, you can eat oatmeal, but not more than 200 grams - this burns fat better.
• Animal fats should be replenished by eating fish. It does not have many calories, but a large amount of vitamins.

Drying the belly and pumping up the abs for both men and women involves drinking large amounts of liquid. You can drink plain water, mineral water, herbal teas and decoctions, unsweetened juices.

You should immediately understand that a local weight loss program for burning fat is not only a labor-intensive task, but also quite lengthy.

Practical advice: Meals must include vegetables, rice and cottage cheese. The diet for developing abs is based on protein foods; you can consume some fat and a minimal amount of carbohydrates.

You can lose weight in your stomach, eliminate fat and form a lean torso in a period of 5 weeks to 1.5 months. After training during this period, you should give your muscles a break from overexertion by taking a short break. The result will inspire you to continue training after a short break.

Recommended video: Drying the tummy

Video

Abdominal drying exercises for men

It's a little easier for men to lose belly fat, but they also need to sweat. To achieve the desired abs, it may take from 1 month to six months, depending on the amount of fat deposits. The main thing is to go on a low-carb diet to dry the belly and exercise intensively, devoting at least 40 minutes to training a day (up to 5 times a week). An approximate set of exercises looks like this:

• lying on your back, we perform a “bicycle”: we raise our legs above the floor and begin to alternately pull our knees to our chest, imitating the rotation of the bicycle pedals;
• lunges with dumbbells forward and backward (the abs are indirectly involved in this exercise, but the exercise is energy-consuming and burns a lot of calories);
• straight and oblique twists - they can be performed alternately: lying on your back, lift your body with a turn to the left, right, and then just straight, and so on in a circle;
• plank on straight arms with emphasis on the palms;
• side plank with emphasis on the forearm;

And remember, if the belly does not go away, it means you are expending too few calories or not watching your diet. If you follow the above principles of burning fat by drying your belly, you will definitely achieve success.

Proper nutrition for male abs

The diet for male abs is based on very simple principles, which can be called 11 “NOTs”. Therefore, we will analyze them in more detail.

There is no need to look for easy ways. Any workout that is intended to pump up the abs should be carried out with weights. But at the same time, the body will require more calories. Accordingly, the more muscle mass a man has, the more calories he needs, but they will not affect body fat.

You don't have to eat anything, anytime. It is necessary to create a nutrition program. The number of calories a man should consume during the day is calculated. And the more calories it burns, the more they will have to be consumed

It is important to distribute calories evenly across all meals.

DO NOT deceive yourself. A man must control the amount of food he eats.

DO NOT look in your refrigerator unnecessarily.

Hang two photographs on his door. One is a muscular man, the second is a fat man. Let this be a reminder of what you are striving for.

You should NOT eat before bed. During sleep, energy is consumed in minimal quantities. And the food you eat will not provide energy; it will immediately be deposited in the form of fat folds. Please note that the last meal should be two hours before bedtime.

DO NOT eat fatty foods. It is better to increase carbohydrate-rich foods in your diet, only those with a low glycemic index.

DO NOT sit down at the table if you are very hungry. The reaction of a hungry person is to eat quickly, chewing food poorly. We recommend eating something low-calorie before. For example, an apple or a few loaves of bread. In this regard, the choice should be made towards foods rich in fiber. Today, nutritionists for men who are pumping up their abs, as an additional nutrition for the abs for men, suggest using dietary supplements that burn fat. This is a good remedy, but you shouldn’t abuse it, it’s better to show willpower.

There is no need to go to the store if you are hungry. Going hungry can cause you to buy a lot of products that are not good for you. If for some reason you still need to go to the store, then before going, we advise you to make a list of the necessary products and strictly follow it when shopping.

You should NOT skip another meal. Hunger reduces metabolic processes, that is, the body begins to signal that less energy needs to be spent. In addition, the next intake can be a real breakdown, and your diet for male abs will be in jeopardy.

DO NOT use sports nutrition without consulting a nutritionist or trainer. This is a special type of food that may not suit you.

DO NOT punish yourself for having a breakdown. Just start from the place where you made the mistake. And never compensate for greater calorie intake with increased exercise, much less starve.

These are the rules every man should keep in mind when he sets a goal - to pump up his abs and achieve the appearance of six-packs. All these “NOTs” should become limiters, which will become the basis of a diet for pumping up the abs.