Firm abs
Fit in just four minutes with the Tabata method
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Do you want tight abs, but don’t have a lot of time? With the Tabata method it works anyway – and you only need four minutes a day!
In a stressful everyday life, most of us find it difficult to shovel free time for a workout. If you still don’t want to do without a defined body and tight abdominal muscles, you should try the so-called Tabata method: With short but very intensive training intervals you can get in shape in no time!
What is the Tabata Method?
The Tabata method goes back to the Japanese scientist Izumi Tabata, who showed in a study in the 1990s that a combination of aerobic and anaerobic training is one of the best methods to lose weight and tone muscles. Based on the results of his study, he developed a short exercise routine that he calls the Tabata Protocol. The basic principles of the method are:
- A combination of aerobic and anaerobic exercise keeps the heart rate high during exercise.
- The anaerobic training ensures that our muscles need more energy than they get from breathing at the same time. This breaks down fat.
The combination of both basic principles is the basis for a four-minute interval training, that ensures tight abdominal muscles, but also really has it in itself.
The Tabata Method: Training in just four minutes
Before you begin, you should do a quick check-up with your GP to make sure your body is healthy and can withstand the tough training. Also important: Before you start, you should always warm up sufficiently. For example, you can briefly run in place or jump rope. Also, straighten your legs and hips with short exercises. The right training only comes when you are properly warmed up:
1. Tummy tuck
The tummy tuck puts a lot of strain on the legs – so only do it when you are healthy and have no problems with your joints.
- Lie on the floor and lift your legs about 30 centimeters.
- Clasped your hands behind your head and lifted it too.
Try to hold the pose for about 20 seconds.
2. Jumps on the spot
The same applies here: If you have knee problems or back problems, you should not do this exercise.
- Stand up straight with your knees together.
- Take a swing and jump.
- When landing, spread your legs and bend them at the same time, as if to crouch.
- Immediately jump again.
- This time, land with your knees together and your legs straight.
Do the exercise for 20 seconds.
3. Push-ups with extra
Push-ups mainly require the arms, but with an addition from the Tabata method, the abdominal muscles also have to work really hard.
- Go to the classic push-up. So push yourself up off the floor with toes and arms outstretched.
- Then pull one knee to your chest and hold the position for 10 seconds.
- Repeat for the other knee.
4. The second tummy tuck
This is the final exercise – it doesn’t require much prior knowledge. Just make sure that your stomach is always tense.
- Lie on your back and stretch your arms out.
- Now pull your upper body up and at the same time bend your legs so that you only sit on your buttocks.
- Embrace your knees and continue pulling your legs up to your chest.
Repeat the exercise as quickly as possible and as often as you can for 20 seconds.
Tip: With a little motivating music, the four minutes are felt even faster!