The Tabata method, based on performing interval series of aerobic and anaerobic exercises at maximum intensity, is one of the most effective methods. However, due to the high intensity at which they are performed, the advice of an expert monitor is advisable.
A dream of practically everyone is to achieve a flat and firm belly.
However, we must be aware that the only way in which we can achieve this is through a balanced diet and regular physical exercise.
Do not be fooled by home remedies that do not require effort: who wants something, costs something.
Here we present a training method born in Japan that is classified among high intensity training methods. This means that, although in a few minutes you will achieve the positive impact of physical exercise on your body, you must take special care when practicing it.
Indeed, high-intensity training methods are not recommended for people with cardiovascular or other problems. However, in general, specialists often recommend sports to their patients with heart disease, as stated in this study by the University of North Florida.
They must be carried out under the supervision of an expert who will indicate if it is advisable or not. In addition, when dealing with exercises based on maximum intensity, if we are not familiar with the correct body positions, we may suffer some type of contracture or overload.
We will, therefore, talk about the so-called Tabata method, considered one of the most effective training methods in the world.
We are sure you will find it interesting.
The Tabata protocol: short but intense training
Izumi Tabata is a Japanese scientist who, today, stands as a reference in the world of Sports Science.
It was in the 90s when, thanks to research, he concluded that one of the best modes of training was by combining aerobic activity with anaerobic activity.
- He designed a very specific exercise routine that he called the Tabata protocol. The objective of the protocol is to include exercises that together work all parts of the body. It is, therefore, a very complete table that includes both aerobic and anaerobic exercises.
- Although it was used routinely by athletes and in gyms, for some reason the Tabata method was forgotten for some years. And it wasn’t until relatively recently that the Universal Pictures production company asked Tabata to make a series of documentaries. In this way, the method was brought back to the scene.
In summary and broadly speaking, the Tabata protocol or method is based on the following axes:
- Above all, it seeks to ensure that the pumping of the heart is maintained at a high rate while combining aerobic with anaerobic exercises. This is an interval method, that is, it includes a series of exercises performed at maximum intensity for twenty seconds, followed by a very brief 10-second pause.
- When performed at maximum intensity and in an interval manner, it improves cardiovascular endurance, muscular endurance and metabolism in general. It has a positive impact from practically the first training.
- Since it is a matter of “giving everything” in a few seconds, we must “be careful”. A fitness expert can help us devise a gradual table for this method, adapting it to our physical state and correcting our posture to avoid overloads.
In any case, in relation to the abdominal table for the Tabata method, we could try it at home
- Always with the utmost care
- Previously studying the correct postures of each exercise to avoid problems
- Stretching both before and after exercise
- Always respecting our limits
How to get a flatter abdomen with this Japanese method
We must carry out the exercises respecting the intervals and every day. In addition, it is advisable not to make only one table (about 4 minutes) but at least three.
However, remember: we must be constant and take care at all times not to exceed our own capabilities. If you get too tired or feel dizzy from the high intensity, you need to stop.
We explain how to carry it out.
1. Start by heating up a little
It is not appropriate to start doing high-intensity exercises without having warmed up first. Jump rope and/or stretch your legs or waist before starting the protocol.
In this way we will avoid, as far as possible, lashes on the back or muscle overloads, as well as any other type of injury, according to this study carried out by the University of Navarra.
2. Tighten your abdomen
As you will see, these exercises require a remarkable effort.
- After warming up, we will lie on the floor and raise our legs about 30 centimeters above the floor.
- Put your hands under the nape of your neck and slightly raise your head.
- Try to hold this position for 20 seconds, resist!
3. Little jumps
We have already said that the Tabata method combines aerobic with anaerobic exercise. Now it’s time for anaerobic exercise. However, it is not an easy exercise, take special care with the position of your knees and remember to always fall with the balls of your feet. Also, if you have back problems, we do not recommend doing it.
- Stand with your knees open in line with your shoulders.
- Now, take it imposed and jump.
- When you “land” do it with your legs apart and flexed and preferably on the balls of your feet.
- Then, in that same position, jump again to stay standing with your knees in line with your shoulders.
- Repeat for 20 seconds.
3. Climber’s abs
These are abdominals carried bringing the legs to the chest while we are face down:
- Lie on your stomach as if you were going to do push-ups, supporting your body with your arms. Bend your knee to stick it to your chest. Hold this position for 10 seconds.
- Then repeat the same with the other leg.
5. Abdominals and resistance
The last exercise is easy to carry out.
- Lie down and stretch your arms.
- Now shrink your body, at the same time raise your trunk and legs and hug your knees, bringing them to chest level.
- Repeat it as fast as you can for 20 seconds.
- If you have back or lumbago problems, we advise against doing this exercise.
- Remember to keep your abs tight throughout the exercise to protect your back.
As you can see, these are apparently easy exercises. However, the high intensity and speed in which they must be performed require resistance and preparation, according to this study by the Universidad de la Frontera (Chile).
The ideal according to the Tabata method is to perform a series of these exercises for a total duration of at least 4 minutes at a good pace and without stopping.
When proposing four exercises, the table should be as follows:
- Tight abs 20 seconds + 10 seconds rest
- Small jumps 20 seconds + 10 seconds rest
- Climber crunches 20 seconds + 10 seconds rest
- Hug legs 20 seconds + 10 seconds rest
Total: 2 minutes.
Therefore, to reach four minutes, we should do the table twice.
In any case, if you have back problems or cardiovascular problems or, simply, you are not used to physical exercise, it is better that a fitness specialist advises you before.
Do you dare to give the maximum?