Home Training Routine: Tabata, the Japanese method for toning every muscle

The Tabata method, based on performing a series of intervallic aerobic and anaerobic exercises at maximum intensity, is one of the most effective methods.

Here is a training method born in Japan and classified among the high-intensity training methods. This means that while you can achieve the positive impact of physical exercise on your body in a few minutes, you should take special care when practicing it.

We will therefore talk about the famous Tabata method, considered to be one of the most effective training methods in the world.

It was in the 1990s when, thanks to research, Izumi Tabata concluded that one of the best training methods was to combine aerobic and anaerobic activity.

Home Training Routine - Abs

She designed a very specific exercise routine that she called the Tabata protocol. The goal of the protocol is to include exercises that, together, work all parts of the body.

The training method 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 intervallically, it improves cardiovascular endurance, muscular resistance and metabolism in general. It has a positive impact from practically the first workout.

Home Training Routine

In any case, in relation to the abdominal table for the Tabata method, we could try it at home, always with the maximum care, studying previously the correct postures of each exercise to avoid problems.

It is also necessary to perform stretching exercises both before and after the exercise. We must perform the exercises respecting the intervals and every day.

1. Start by warming up a little

It is not appropriate to start doing high intensity exercises without first having warmed up. Jump to the kink and/or do leg or waist stretching before starting the protocol.

In this way we will avoid, as far as possible, whips in the back or muscular overloads.

2. Stretch your abdomen

After warming up, we will lie down on the floor and raise our legs about 30 centimeters above the ground. Put your hands under the back of your head and raise your head slightly. Try to hold this position for 20 seconds.

Japanese method for toning the abdomen

3. Small jumps

We have already said that the Tabata method combines aerobic and anaerobic exercise. Now it's time for an aerobic exercise. However, it is not an easy exercise, take special care with the position of your knees and remember to always fall on your toes. Also, if you have back problems, we do not recommend that you do it.

Stand up with your knees open in line with your shoulders. Now, take a stand and jump. When you land, do it with your legs apart and bent, preferably on your toes. Then, in the same position, jump again to stand with your knees in line with your shoulders. Repeat for 20 seconds.

Japanese method for toning the abdomen

4. Mountain climbers

These are abdominals performed by bringing the legs to the chest while we are on our stomachs: Place yourself on your stomachs as if you were going to do push-ups, supporting the body with your arms. Bend the knee to stick it to the chest. Hold this position for 10 seconds. Then repeat with the other leg.

Japanese method for toning the abdomen

5. Abs and Resistance

The last exercise is easy to carry out. Lie down and stretch your arms out.  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.

Japanese method for toning the abdomen

This training method is very effective for getting the abs you've always wanted. However, it is important to note that exercise must be complemented by a balanced diet to improve results.

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