Japanese Method To Tighten Your Abdomen In Just 4 Minutes

A dream of practically everyone is to  achieve a flat and firm stomach.

Now, we must be aware that the only way we can achieve this is through a balanced diet and physical exercise performed on a regular basis.

Do not be fooled by home remedies that do not require effort: who wants something, something costs.

Here is a training method born in Japan and classified among the 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 discouraged for people suffering from cardiovascular or other problems. However, in general, specialists usually recommend sports to their patients with heart disease, as stated in this study carried out by the University of North Florida.

They must be carried out under the supervision of an expert who will tell us if it is advisable or not. In addition, since they are exercises based on maximum intensity, if we are not familiar with the correct body positions, we can 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: brief but intense training

Izumi Tabata is a Japanese scientist who, today, stands as a reference in the world of Sports Sciences.

It was in the 90s when, thanks to an investigation, he concluded that one of the best modes of training was by combining aerobic and anaerobic activity.  

• He designed a very specific exercise routine that he called the Tabata protocol . The goal 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 routinely used by athletes and in gyms, for some reason the Tabata method fell into oblivion for a few 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 on the scene.

In summary and, broadly speaking, the Tabata protocol or method is based on the following axes:

• The aim is, above all, to keep the heart pumping at a high rate while we combine aerobic and anaerobic exercises. It is an interval method, that is, it includes a series of exercises performed at maximum intensity for twenty seconds, followed by a very short 10-second pause.

• When performed at maximum intensity and in an interval way, it improves cardiovascular endurance, muscular endurance and metabolism in general. It has a positive impact from practically the first training.
• Since it is about “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 condition and correcting our posture to avoid overloads.

In any case, in relation to the table of abs 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 perform the exercises respecting the intervals and every day. In addition, it is advisable not to do just 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 fatigued or feel dizzy from the high intensity, you need to stop.

We explain how to do it.

1. Start by warming up a bit

It is not appropriate to start doing high intensity exercises without first warming up. Jump rope and / or perform leg or waist stretches before starting the protocol.

In this way we will avoid, as far as possible, back whipping or muscle overloads, as well as any other type of injury, according to this study carried out by the University of Navarra.

2. Tense your abdomen

As you are going to see, these exercises require a remarkable effort.

• After warming up, we will lie down on the floor and raise our legs about 30 centimeters above the ground.
• Put your hands under your neck and raise your head slightly.

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

3. Little jumps

We have already said that the Tabata method combines aerobic with anaerobic exercise. Now it is the turn of an aerobic exercise. Now, it is not an easy exercise, take special care with the position of your knees and remember to always land with the tips of your feet. Also, if you have back problems, we do not recommend doing it.

• Stand up with your knees spread in line with your shoulders.
• Now, take imposed and jump.
• When you “land” do so with your legs bent and spread apart and preferably on the balls of your feet.
• Then, in that same position, jump again to stay standing and with your knees in line with your shoulders.

• Repeat for 20 seconds.

3. Climber abs

These are sit-ups performed 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 bring it to your chest. Hold this position for 10 seconds.
• Then repeat the same with the other leg.

5. Sit-ups and stamina

The last exercise is easy to do.

• Lie down and stretch your arms.
• Now shrink your body, lift your trunk and legs at the same time and hug your knees, bringing them to chest level.

• Repeat as fast as you can for 20 seconds.
• If you have back problems or lumbago, we do not recommend 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 carried out by the Universidad de la Frontera (Chile).

The ideal according to the Tabata method is to perform series of these exercises of 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:

• Tighten abs 20 seconds + 10 seconds rest

• Small jumps 20 seconds + 10 seconds rest
• Climber abs 20 seconds + 10 seconds rest
• Hug legs 20 seconds + 10 seconds rest

Total: 2 minutes.

Therefore, to reach four minutes, we would have to perform the table twice.

In any case, if you have back problems or cardiovascular problems or are simply not used to physical exercise, it is better to have a fitness specialist advise you first.

Do you dare to give your best?