Get Rock Hard Abs with This 4-Minute Japanese Trick

October 30, 2018
While it's only a 4-minute workout, it’s really intense. If you're not accustomed to exercising regularly, start slowly to avoid injuring yourself.

We all want a quick and easy workout to achieve those rock hard abs and perfect figure. In order to get a flat stomach and the perfect abs, you’ll need to eat a healthy diet and, above all, be consistent.

You don’t need to go to a gym or use complicated equipment for a good ab workout. In fact, as strange as it may sound, you only need four minutes and an obstacle-free area to work in.

Sounds too good to be true? Think it’s just the latest fitness guru looking to get famous with this new technique? Well, it’s not. We’d like to talk to you today about a technique developed by a Japanese researcher known as the Tabata protocol. We’re sure you’ll find it both interesting and useful.

The Tabata workout: Brief, yet intense physical training

The Tabata protocol.

Izumi Tabata is a Japanese scientist and notable figure in sports medicine. His research in the 1990s found that one of the best ways to lose weight and gain muscle strength was by combining aerobic and anaerobic exercise.

  • He designed a very specific exercise routine which he calls the Tabata protocol. It’s been used successfully in gyms. Olympic athletes have even used it and achieved good results.
  • However, it was almost entirely forgotten within a few years up until very recently. Universal Pictures asked him to produce a series of DVD films to teach this method to the public.

To sum it up, the Tabata protocol is based on the following core ideas:

  • First of all, we want to keep our heart rate up while combining aerobic and anaerobic exercise.
  • The metabolic rate of anaerobic exercises makes the muscles need more energy than breathing can provide which means you’ll burn more fat.
  • The idea is to do high-intensity exercises for short periods of time. This also means that you need to proceed carefully to avoid injuries.

Read this article: Build Muscle Mass and Burn Fat with These Quick Tips

If you’re not used to high-intensity exercises, it’d be best to go to a gym to get advice from a trainer. However, you don’t need to go to a gym to get rock hard abs with the Tabata protocol. You can do exercises at home at a pace that works for you.

How to get rock hard abs with this Japanese technique

All good athletes know that short bursts of high-intensity exercise improve cardiovascular capacity. If you can stay consistent with your routine, you’ll notice very positive results in just two months.

However, keep in mind that you need to be consistent and never exceed your physical limitations. If you get too tired or dizzy, take a break. All you have to do is devote four minutes of your time to these simple exercises. It’s super easy.

We’ll show you how to get rock hard abs here!

1. Start with a warm-up

You should never begin a high-intensity exercise routine without first warming up. Jump up and down for a few seconds or do some simple stretches with your legs or waist. This way, you’ll avoid injuries like straining your back or overworking your legs.

2. Tighten your abdomen

As you’ll soon find out, these exercises require a lot of effort.

  • After warming up, lie on the floor on your back and lift your legs about 3 feet off the ground.
  • Put your hands behind your head and raise your torso.
  • Try to hold this position for 20 seconds.
A woman working out her abs.

3. Small jumps

Be extra careful when performing this exercise. It’s not suitable for people with back problems.

  • Stand with your knees together.
  • Now, squat down and jump.
  • Land with your feet apart and your legs bent.
  • From this position, jump back into the starting position with your knees together.
  • Repeat for 20 seconds.
Woman doing squats.

4. Push-ups with a twist

Now for an excellent exercise that’s a classic: push-ups! For rock hard abs, the Tabata protocol suggests we do the following:

  • While face down and supporting your body with your arms, bend your knee up to your chest and hold this position for 10 seconds.
  • Repeat with the other leg.

Discover: 6 Chair Exercises for a Flat Stomach in 3 Weeks

A woman doing a plank.

5. Abdominal resistance

This last exercise is easy to do.

  • Lie down on your back and stretch out your arms.
  • Now, contract your body and bring your knees to your chest.
  • Repeat as fast as you can for 20 seconds.
Woman doing crunches.

These exercises are easy to do, but they require speed and stamina.

Ideally, you should do a series of these exercises over the course of four minutes at a good pace without stopping.

Play some music and do them every day. However, don’t forget to respect your body’s limits. After a few weeks, your abs and stomach will be firmer and more toned. Are you ready?