Drying the abdomen - fat-burning products, sets of exercises at home for girls and men

The press is dried in order to reduce the number of fat cells in its area and lose weight, leaving only muscle mass. Below we will look at how to dry your stomach at home and what issues may arise in this regard. Drying makes our body more beautiful and sculpted, this process is difficult to endure, because against the backdrop of heavy training, the main source of energy for our body - carbohydrates - should not come from food.

By following the program, you can achieve good results within a few weeks or a month. But even taking into account the grueling process of drying the belly, it is clear that it remains the only effective way to lose weight. We need to answer three questions at once: how to quickly pump up the abdominal muscles, is it possible to lose fat only on the stomach, and how to dry? The point of view of experts in this field is clear - drying the abs separately from other parts of the body will not work, nor will it work to lose weight, for example, only in the hips.

What to do if you have belly fat

A whole group of scientists worked on the issue of local press drying. As it turns out, you can lose weight in one specific place. It's all about the metabolic processes that constantly occur in our body. We will not go into the intricacies of biology and will literally explain to you how to dry belly fat correctly. To understand how to effectively dry belly fat, you should increase blood circulation in the abdomen and abdominal muscles. When blood in the abdominal area begins to flow more intensely, metabolism and excess weight loss accelerate, the main thing is that the increased circulation lasts as long as possible.

Please note: In order to start the process of burning excess weight, you need to exercise for at least 40 minutes, while the time between approaches should be minimal. It is important to focus 100% on the exercises and perform them as accurately as possible. And yet, you need to take into account that not all exercises are suitable for burning fat due to their small amplitude; more details in the article fat burning training.

You can also learn from a school biology course why fat is needed in our body; if necessary, it is decomposed and converted into glycogen, which is necessary to provide the body with vital energy. It is the excess weight on the stomach that will begin to be consumed first. From this you can understand that if you constantly pump blood in the abdominal area, for example, pumping your abs, our fat will begin to burn and you will lose weight. But in reality, everything is somewhat more complicated.

We recommend reading the article about the causes of excess weight.

How to dry your belly at home

The process of losing weight and building abs will be more difficult if you do it at home. But if the gym is unavailable, activities can be carried out at home. In order to carry out your planned workouts without hindrance, you should follow some rules and recommendations of specialists in drying the press:

• Gather your willpower into a fist and not be distracted from your planned activities, not paying attention to the temptations present in the house.
• You need to buy dumbbells - it’s more convenient to exercise with them. But for the first time, plastic bottles with water or sand will do. Instead of an incline bench, you can use a gymnastic mat.
• Losing weight in the abdominal area involves abdominal exercises. It is important to perform them intensively, interrupting for a short rest.
• Be sure to bend forward, backward and to the sides. You can use weights - this exercise improves blood circulation throughout the body.

You need to be mentally prepared that the first time will not only be physically difficult, but also painful. Because abdominal exercises performed by an untrained person put a lot of stress on the muscles, and they hurt after the workout. The main thing is that this torment will lead to a beautiful and pumped up belly, and for the sake of this you can be patient.

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 completely 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.

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What is body drying?

The method involves “drying” subcutaneous fat while preserving muscle mass. Bodybuilders achieve their goals through a low-calorie diet and high-intensity training. But drying the body for women is significantly different from the same process for men.

The main differences between drying the body in women and men

The need for fat deposits is inherent in nature. Rational consumption of proteins, carbohydrates and fats provides the optimal amount of energy and does not cause extra pounds. When the energy obtained from carbohydrates significantly exceeds its consumption, the body stores fats.

Many people get scared when they hear the word “fat,” but it is not necessary to be afraid or avoid it, and is even dangerous. Now let's figure out why. Nature has placed a smaller amount of fat in the male body. Bodybuilders easily achieve their goals in comparison with women. In the latter, physiologically, fat deposits are directly related to the menstrual cycle, hormonal levels, as well as the ability of the female body to conceive and bear a child. Fats also have a qualitative effect on the condition and health of hair, nails and skin.

Drying the body for women is a complex, labor-intensive process and requires specialized knowledge. And keep in mind that only those girls who have already learned how to train correctly and their muscles have received a sufficient level of development should start drying their bodies. After all, maintaining health is no less important than getting beautiful reliefs.

We remove excess weight

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.

Training complex: basic exercises to dry out the stomach

Training during cutting is based on the principle: a large number of repetitions, but less time for training. You need to exercise quickly and intensively. This will help speed up metabolism and promote good fat loss.

Thus, if you normally perform 10–12 repetitions of an exercise, then during drying you need to reduce the working weight and work for 20, and sometimes more, repetitions. You should train for no more than 40 minutes, and rest periods between approaches should be eliminated as much as possible.

Cardio for cutting

Aerobic exercise, or otherwise known as cardio training, has proven to be one of the most effective ways to get rid of excess fat in the abdominal area.

Aerobic exercise includes:

• running outside or on a treadmill
• riding a bicycle or exercise bike
• using an elliptical trainer
• jumping rope
• swimming
• outdoor games (football, volleyball, basketball, etc.)
• walking up the stairs
• some types of wrestling

It is extremely important to take into account that cardio training is good for reducing not only the amount of fat in the body, but also reduces the volume of muscle tissue. To keep this loss to a minimum, you should properly organize cardio training.

• Exhausting types of aerobic exercise such as games and wrestling should be abandoned during this period.
• Keep your cardio workouts low-intensity but long-lasting, for example long-distance running at a gentle pace is fine. You need to do cardio for about 30–50 minutes.
• Alternate cardio exercises with strength training. However, it is not advisable to do this in one day.

Run

Jogging is one of the most popular, simple and easily accessible forms of cardio exercise. However, there is a fairly significant difference between running on the street and on a treadmill.

Jogging is one of the easiest and most effective ways to dry out your belly.

On a treadmill, the muscles do not work in a very natural way and at first running on it may not be very comfortable. However, this is a way to run comfortably at any time of the day - no rain, no wind, no snow, you can turn on the air conditioning and so on. Doctors come to the general opinion that it is more beneficial for joints and general health to run over rough terrain in clean air, somewhere a little far from the city or at least from the roadway.

Running technique

Sprinting is not suitable for the drying period: as we said earlier, cardio loads should be less intense, but longer, so initially you need to choose a medium or slow running pace.

It seems that running is something very simple and understandable to everyone, however, it has its own secrets and nuances. For example, such a familiar thing to us as foot placement plays an important role. Most people, when walking and running, place their feet first on the heel, then on the toe. Professional athletes more often use toe running, or land on the middle of the foot; they practically do not stand on the heel. Why? The fact is that when running, the impact on the surface is stronger and sharper than during normal walking, and in order to maintain the health of joints, bones and internal organs, it is extremely undesirable to stand on your heel.

Now directly about the technology:

1. The gaze is directed forward, the neck is relaxed.
2. The shoulders are laid back and down, the back is straight, the shoulder blades tend towards each other.
3. Keep your elbows at a right angle, and press your hands to your body.
4. The straighter the body, the slower we run: to speed up the pace, you need to lean forward slightly.
5. Help yourself with your hands, making short swings in time with the movement.
6. The knees are slightly bent during landing - this protects the knee joint from impact.
7. You don’t need to move your leg too far forward; step under the center of gravity of the body.
8. Breathe evenly through your nose.

It is important to ensure correct body position while jogging; lack of composure can cause injury.

The best option for drying is 1-2 runs per week. Jogging can start from 20 minutes per workout, during which you alternate between running at an average pace and walking, guided by your inner feelings. Gradually, the amount of running without rest should increase. On average, a run can be 40-50 minutes of running without a break.

Exercise bike

Riding an exercise bike almost completely imitates walking on a bicycle.

An exercise bike simulates cycling and is great for drying out your belly. A modern simulator allows you to adjust the load from minimal for beginners to heavy for experienced athletes, adjust the seat position to your height and track all the main indicators - speed, heart rate, distance, etc. The popularity of the exercise bike is also due to the ability to exercise at any time with maximum comfort, regardless of external factors.

Technique:

• Try not to arch your back at the lower back - this is often the sin of beginners. The back should be slightly rounded, relaxed, and the shoulders can be leaned forward.
• Do not put weight on your arms: they should be relaxed, and the load should be distributed throughout the body.
• Be sure to adjust the seat according to your height so that you are comfortable.
• The gaze should be directed straight ahead.
• Watch your breathing: you need to breathe through your nose.
• Before exercising on the simulator, you need to warm up for 5-10 minutes to warm up your muscles.
• After your workout, cool down—light stretching is fine. Don't suddenly stop training. The heartbeat should gradually return to its normal rhythm.

To dry, you do not need to set a high load; the pedals should rotate without strong resistance. In this case, we are focusing on a long, but not exhausting ride - from half an hour.

You should also pay attention to the heart rate indicator. You need to calculate the upper limit of the heart rate and its average value that is comfortable for exercise. So, when training on an exercise bike, the target heart rate zone should be 60%-75% of the maximum frequency.

Ab crunches

One of the simplest exercises for pumping up the rectus abdominis muscles is crunches.

To dry your stomach, in addition to doing cardio 1-2 times a week, you need to pump up your abdominal muscles. There are a huge number of exercises for this, but we will look at the simplest and most effective ones. You can perform these exercises for girls at home.

The first exercise that you should include in your training is abdominal crunches, familiar to us from school.

1. We take the starting position lying on our back.
2. We bend our legs at the knees, feet firmly on the floor. If you find it difficult to keep your feet off the floor during exercise, you can slide them under a sofa, bed, or ask someone to hold them.
3. We place our palms behind our heads.
4. The lower back is pressed to the floor.
5. We take a deep breath, inhaling not only through the chest, but also through the stomach, and with an exhalation, we lift the body up, lifting the shoulder blades off the floor. The lower back still remains on the floor. At the top point we exhale as much as possible and tense our abdominal muscles.
6. As you inhale, gently return your shoulder blades to the mat.
7. It is important not to put pressure on your head with your hands, but to rise using your abdominal muscles.

We repeat this exercise 25-30 times for 3-4 sets with minimal rest between sets.

Ab crunch exercise technique.

Leg raises

This group includes exercises that allow you to work your lower abs. They can be performed lying down or hanging on a horizontal bar, crossbar, special rings and sleeves for the horizontal bar, and uneven bars.

An exercise that can be done at home: lying leg raises.

The exercise with raising the body is quite simple; a more complex option is lifting the legs.

1. We lie down on our backs.
2. The legs are connected and extended.
3. The arms are extended along the body, palms facing down.
4. As you exhale, lift your legs off the floor and lift them to a perpendicular position with the floor.
5. Slightly lift your buttocks off the mat using your abdominal muscles: try not to help yourself by resting your hands on the floor.
6. You don’t need to throw your legs back too much; try to keep them perpendicular to the floor at all times.
7. As you inhale, slowly lower your legs down.

Number of repetitions 12-15, 4 sets.

Lying leg raise exercise technique.

To complicate the exercise, you can raise your legs while lying down.

A more complex variation of the lying leg raise is the bent over leg raise.

Hanging Leg Raise

If lying leg raises seem like a fairly simple exercise for you, move on to hanging leg raises.

It is worth noting that there is no difference between hanging on the horizontal bar, uneven bars, rings or sleeves for working the abdominal muscles; they are equally involved in any option. Comfort for the hands and body should be taken into account here. Sleeves or bars provide soft support for the forearm; on the horizontal bar you hang by your hands, which can be quite difficult.

1. We fix our hands on the projectile. We keep our legs together.
2. We lift the legs slowly using the abdominal muscles until they are parallel to the floor.
3. It is important not to sway or dangle; the body should be rigid and collected. Only the press works, everything else is fixed.

At the beginner level, the best option is to raise your legs with your knees bent.

A more difficult option is to reach the crossbar with your feet.

If hanging leg raises are not particularly difficult for you, try complicating the exercise by raising your legs above head level.

We also perform this exercise 12–15 times in 4 approaches.

Bent-overs with dumbbells are a great exercise to work out the lateral abdominal muscles.

In order to dry out and not gain extra centimeters in the waist area, it is important to perform this exercise with light weights (from 1 to 3 kg).

One of the most effective exercises for pumping up the lateral abdominal muscles is bending.

In addition to the rectus abdominal muscles, which we worked with the exercises above, it is also necessary to pump the serratus and oblique muscles.

In addition to the rectus abdominis muscles, the lateral muscles, namely the internal and external oblique and serratus muscles, should be worked out separately.

A good exercise for this is side bends.

1. Feet shoulder-width apart, stomach tucked, back straight.
2. We take dumbbells in our hands.
3. Exhaling, we lean to the side, while it is important to monitor the body so that it does not fall forward or backward.
4. Lower the dumbbell to about mid-thigh or slightly lower.
5. Inhaling, we return to the starting position.
6. As you exhale, bend in the other direction.

We perform 15–20 bends in each direction for 3–4 approaches.

Video - side bends with dumbbells

Video example of the correct execution of the exercise - bending to the side with dumbbells:

Recommendations for training and losing weight

Diet

To dry out your stomach and sides and eliminate excess fat in the abdominal area, it is not enough just to exercise; it is also important to eat right. After all, if you constantly burn excess weight and eat high-calorie foods, its reserves will be replenished and the desired effect will not be achieved. To quickly lose belly fat, it is important to eat right and consume as little fat as possible. Also drink plenty of water, this will speed up the metabolic process in your body. It is important to eat as little carbohydrate-containing food as possible (light diet);

Healthy food recipe

Proper nutrition during the process of drying the belly means the following: every day you get 30-45% kcal from protein, 10-15% fat, and 40-50% carbohydrates. It is important not to eat fatty foods before bed, and the amount of carbohydrates should be limited altogether. If your weight reaches 90 kilograms or more, consume about 2500 kilocalories per day (this is approximately 270 g of protein), 250 g of carbohydrates and 40 g of fat.

Meal time

To lose weight in your tummy, you need to eat regularly. If you don’t eat for a long time, the substance cortisol is formed in the human body, this is a stress hormone that forces the body to debug the fat layer.

We recommend the article - if you don’t eat after 18-00, can you lose weight?

Food quality

The food consumed during the drying process in the abdomen and waist area should be of high quality and natural. Do not eat fast carbohydrates, which are found in white bread, chocolates, ice cream and cookies. Half of all food can be replaced with a protein mixture.

Please note: If you begin to feel hungry and realize that this food is not enough, you can increase your carbohydrate diet, but you should take such food only before the workout itself.

What can't you eat?

Various semi-finished and instant products, alcoholic drinks and desserts, sausages, sausages and other heavy dishes, including any types of sausage, and pate should be excluded from the diet altogether. Eat cottage cheese, egg whites, fruits, vegetables and fish (low-fat varieties, such as cod).

Nutritional supplements

They will help maintain an increased metabolism during drying, which will burn deposits much faster, given the low calorie content of the food consumed. This could be, for example, carniton. The substance not only helps burn fat, it also promotes muscle development and increases the level of the male hormone testosterone in the body. Caffeine also promotes the breakdown of fats in the body. Drink several cups of green tea per day.

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Seafood and fish

You need to eat fish all the time. The fact is that fish oil contains Omega-3 minerals that help you lose excess weight. They also contain linseed oil. Omega-3s also protect a person from heart failure; they are able to destroy cholesterol plaques that can block a blood vessel. Also, these acids improve metabolic processes in the brain, which has a beneficial effect on memory, improved lipid metabolism, and the accumulation of muscle mass. Yes, drying your abs and getting distinct abs is not an easy task, you will have to make an effort, you will need to spend a lot of physical and mental strength. But the result in the form of an ideal figure is worth it, get started now!

Recommendations for girls for training to dry their belly

So, let's summarize all the most important aspects to make belly drying successful and safe.

1. High-quality drying can be carried out only with a combination of a special diet and training. If you pay attention to only one of these aspects, the desired result will not be achieved.
2. All exercises are performed with light weights for a large number of repetitions at an intense pace.
3. Meals become fractional - 5-6 meals a day. The basis of the diet is protein.
4. If you are used to not having breakfast or, for example, drinking only tea or coffee for breakfast, this is worth changing. Breakfast should be complete and should not be skipped.
5. Drink more water to more effectively remove waste and toxins from your body.
6. Try to move more. Add daily walks of at least half an hour to your cardio workouts and fitness classes.
7. During the drying period, it makes sense to take a course of a vitamin-mineral complex to reduce the likelihood of muscle fiber destruction.
8. Don't eat only lean protein; you need to include fatty fish, nuts, cheese, and chicken yolks in your diet. If there is a lack of fat, hair, nails will begin to deteriorate, and the skin will begin to fade.

It is important to remember that the wrong approach to cutting, especially the nutritional aspect, can significantly damage your health. It is necessary to maintain a balance, to monitor the correct ratio of proteins, fats and carbohydrates entering the body. Drying for more than three months is not recommended. This time should be enough to achieve the desired result. And, of course, before you start drying, you should consult with a specialist to make sure that you do not have health problems or any contraindications.

Sports nutrition for drying the body in girls

Effective drying of the body involves the use of sports supplements. Well-chosen complexes will help strengthen and consolidate the results obtained. Sports nutrition is divided into two large groups: mandatory, basic nutrition, and preferred. The second group is used optionally, they are designed to slightly speed up the fat burning process and improve overall well-being.

Essential Sports Supplements

The basic set of sports nutrition includes:

• fat burners;
• vitamins and minerals;
• omega-3;
• CLA;
• proteins.

Let's look at each product listed.

Fat burners

The main task of fat burners lies in their name - to burn fat. They affect metabolism and promote faster weight loss. Fat burners affect the body provided proper nutrition and regular exercise. Use sports nutrition based on plant extracts, so-called “soft fat burners.” Use green tea and caffeine products carefully and separately.

Avoid fat burners with geranium extract. They worsen your overall health and can cause nausea and headaches.

Omega-3

Well-known fish oil is a healthy and very important product for the female body and health in general. This is the so-called “right fat”. It improves the condition of blood vessels, skin, hair and nails. Fish oil removes cholesterol and helps reduce the overall amount of unhealthy fats.

CLA

Conjugated linoleic acid accelerates fat burning and saturates the body with fatty acids.

Vitamins and minerals

Perhaps the most important supplement for girls during the drying period. You need to understand that when you dry your body, you do not receive the required amount of minerals and vitamins from regular food, which are necessary for the proper functioning of the body. Sports complexes of vitamins and minerals differ from pharmaceutical ones in higher dosages.

Proteins

When cutting, it is very important to consume a large amount of protein - proteins make up for the lack of amino acids obtained from food. Among the abundance of protein-based sports supplements, it is worth paying special attention to special complexes. In addition to proteins, they contain a set of nonessential and essential amino acids, BCAA and glutamine.

Optional complexes include:

• Beta-alanine. A sports nutrition product that helps slow down the onset of fatigue when performing cardio exercises. As a result, you train longer.
• BCAAs. They help dull the feeling of hunger and preserve muscles. Sometimes used instead of meals or immediately after training.
• “Dream Books”. A sports nutrition complex that helps the body recover faster during rest.

Today, sports nutrition offers a whole range of healthy food products. The only thing that trainers and nutritionists do not recommend is taking creatine while cutting. It retains water, approximately 1-2 kg, which affects the visual result.