Firm Abs In Just 4 Minutes With The Tabata Method

Even if it is only 4 minutes, the intensity of this exercise is very high, so if you are not used to physical activity, you have to start little by little to avoid negative consequences

A desire that many have is to be able to train their body in a simple way to get firm abs in a short time. Despite this, to succeed and to get a flat stomach, you must also follow the right diet and, above all, be constant.

Still, you’ll be pleased to know that you don’t always have to go to the gym or use complex machines to get a firm abs . In reality, and as curious as it may seem, it takes just 4 minutes a day and a quiet and open place in your room or living room.

Do you think this is a hoax? Another strategy from a fitness guru who only seeks fame with his innovative remedies? Absolutely not. We are talking about the so-called Tabata method, devised by a Japanese researcher of which we want to talk to you in our article today.

The Tabata protocol: a short but intense workout

Izumi Tabata is a Japanese scientist who, nowadays, is a real point of reference in the world of sports science.

In the 90s, thanks to research, he came to the conclusion that one of the best ways to lose weight and tone your muscles is the combination of aerobic and anaerobic physical activity.

• Tabata created a concrete exercise program which he called the Tabata protocol . Since then, it has been used successfully by many gyms and even by some Olympians who have adopted his method and with which they have achieved excellent results.

• Despite this, after a few years it was forgotten until, a short time ago, the producer Universal Pictures asked for the rights to make a DVD documentary that has precisely the purpose of spreading its method.

In summary and in general terms, the Tabata protocol or method is based on the following points:

• The main purpose is to keep the heart rate at a high rate by combining aerobic and anaerobic exercises.
• Anaerobic exercise leads the muscles to need more energy than we get from breathing and, therefore, the body starts burning more fat.
• The idea is to do some very intense exercises in a short period of time. This aspect of training is the main reason why you have to “take it easy”.

In case you are not used to doing high intensity exercises, the best thing is to go to a gym and be followed by a coach.

Despite this, as far as the Tabata Method abs table is concerned, you can also do them at home at a slower pace and always respecting your limits.

Firm abs with the Tabata method

All experienced athletes know that doing short but high intensity exercises improves their cardiovascular capacity. If done respecting the right intervals and repeating them every day, two months are enough to get the first positive results.

Despite this, you must remember that you need to be constant and be careful not to go beyond your abilities. If you feel too fatigued or dizzy, you need to stop right away.

Despite this, in reality it is enough to dedicate four minutes of our time to these simple exercises, which is really easy.

Here’s what you need to do .

1. Start with a little warm up

It’s not good to do very intense exercises without a little warm-up. Just jump rope for a few seconds or do simple leg and waist stretching exercises.

In this way, you will avoid an increased risk of suffering from back strain or overload in the legs.

2. Keep your abs tight

Just as you will see shortly, these exercises require a lot of effort.

• After warming up, lie down on the floor and raise your legs about 30 centimeters off the floor.
• Put your hands under the nape of your neck and raise your head slightly.

• Try to hold this position for 20 seconds. Hold on!

3. Small jumps

Also in this part of the exercise you have to be very careful. If you suffer from back problems, we advise you to avoid this part.

• Stand up and with your legs together.
• Now, take the push and jump.
• When you “land”, do it with your legs apart and flexed.
• Then, from this same position, take another jump to return to your original position, standing and with legs together and straight.
• Repeat this exercise for 20 seconds.

4. Push-ups with a little something extra

Now let’s move on to the most classic exercise ever: pushups! Despite this, to get firm abs, the Tabata method recommends doing the exercise like this:

• Once in position, on your stomach and with your arms supporting your body, bend one knee and bring it to your chest, maintaining this position for 10 seconds.
• After that, repeat the same exercise with the other leg.

5. Abs and stamina

This last exercise is very easy to do.

• Lie on your back and stretch your arms.
• At this point, gather the body as you do the abdominal and hug the knees as they come to touch the chest.

• Repeat the exercise as quickly as possible for 20 seconds.

Finally, as you can see, the exercises are not difficult, but they require great stamina and speed.

The ideal would be to do a 4 minute workout, following a good pace and without any breaks.

Put on your favorite music and do these exercises every day, but always paying attention and respecting your limits. You will see that after just one week you will find yourself with fantastic firm abs!