For a long time, having abs has been an obsession for many people. Despite everything, this seems to be an impossible thing for a large part of the population. This Tabata Abs Workout Program will hopefully change your routine and help you decrease your waistline.
To have visible abs, you will need to pay attention to your diet, your lifestyle, your sleep, but also the way you train. Doing two Tabata workouts per week will help you define the muscles that have been giving you a hard time for so many years.
The Tabata workout has been specifically studied to work both cardio and muscle building. Short, but high-intensity exercises are the best for lowering your body fat.
Where are the abdominals located and what are they?
The abdominals are at the level of the navel. Everyone has them, but only a minority of people manage to make them visible. Be aware that genetics can sometimes help to naturally have them. Some people tend to be leaner and others to be more fleshy. It's the law of nature, but that doesn't have to be an excuse not to have the famous chocolate bars (or the six-pack in English).
The abdominals are made up of 4 parts. There is the right, the internal and external oblique, and finally, the transverse. The two parts which are the most visible are the external obliques as well as the rectus. The latter corresponds to the abs (rectus or six-pack) and the external oblique is on the sides, above the “V” at the level of the pelvis.
Black: the transverse
Blue: the external obliques
Yellow: the internal obliques
The large right is the part that we see and the transverse on is below. Just like the obliques, the blue point is the external ones that can be seen and the yellow point is the internal ones that are below the external obliques.
How to have visible abs?
There is no real secret. To have abs or what is called a "six-pack", you have to reduce fat mass. This is the thickness of fat that is between your skin and your muscles. This fat mass is calculated using a test and is counted as a percentage.
Generally, to have visible abs, you have to be around 10%. However, some people will need to drop down to 8 or 9% while others will already have abs drawn around 11%. Genetics plays an important role in muscle definition, which is why everyone is different.
It is of course important to specify “visible abs” because basically everyone has abs. But only those who put effort into diet and their physical activity can see it.
If you need to improve your physical condition before starting a Tabata program, I recommend that you start with a fitness program. It lasts 21 days and will allow you to start reducing your hip circumference as well as removing fat from your abs.
Program: 21 days of fitness
How to decrease your fat mass?
To decrease your fat mass, you will first of all pay attention to your diet. The latter is one of the most important factors. This represents between 70 and 80% of the results.
To get started, you'll need to find the number of calories you need on a day-to-day basis so that you don't lose or even gain weight. This is called being in the maintenance phase and therefore it means that you stay at the same weight.
Once you find the right number of calories, you will decrease that number by about 100 to 150 calories. In this way, you will be in a deficit of calories and you will pass into a phase of dryness. That is, you will consume fewer calories than your body uses per day.
The best way to do this is to cut your fat and carbohydrates just a little bit. That's a tiny handful of nuts or one less piece of potato per meal. You can also decrease the number of egg yolks you eat per day. It's the small changes that will have the most impact.
However, be aware that there are many other tips to reduce your body fat. I also wrote an article in which I listed my best dry techniques. If you are interested, here is my article where I give 8 original solutions that helped me get down to 9% body fat.
Necessary material
I offer you two programs which are quite different from each other. The first is a Tabata home abs program where you only need a yoga mat. However, to optimize your workouts, I advise you to train with a heart rate monitor of this type that can be found on Amazon. This is a Polar watch that will allow you to assess the intensity of your training by paying attention to your heart rate. In this way, you will be able to lower your body fat level more quickly and obtain more visible abs.
As for the 2 and program, it is designed to be practiced in the gym. I put some equipment on it to be able to diversify it a bit. This allows you to put a little variety in your training and to work, either more in force or more in balance.
However, you may have the equipment at home. They are not very expensive equipment and on top of that they do not take up a lot of space. If you are interested in getting this material, I would recommend the equipment that I work with almost every day and that you can easily get online.
Here's what I use along with the Amazon links to take you straight to great material:
Swiss Ball - 15 € to 20 € - Click here
Slamball - 26 € to 50 € - Click here
Yoga mat - 25 € - Click here
Pull-up bar - 30 € - Click here
However, there is another method where you have to do 4 non-stop exercises instead of 8. For this second method, choose 8 exercises that you will divide in half. First, do 2 sets of the first 4 exercises and then do 2 sets of the last 4 exercises.
Also, be aware that there are 3 ways to time yourself. This will totally change the intensity of the training. Either alternate 20 seconds of exercise and 10 seconds of exercise change, or you do 30 seconds and 15 seconds, or you can do 45 seconds and 15 seconds.
I offer you two training programs here. If, however, the exercises I have chosen are too easy or too difficult for your level of fitness, feel free to adapt the exercise that is causing you concern. The best way to train is to do exercises that appeal to you. Here are the sample programs you can try:
Tabata abs program at home
For this first program, you will only need a yoga mat to have more comfort, to avoid injuring yourself, and to prevent you from slipping. I use this mattress regularly. It is very comfortable, stores easily and above all, is of good quality.
- Crunches
- Burpees
- Russian twist
- Active plank (feet glued / feet separated)
- Crunches (body deployed / closed)
- Sprinter (mountain climber)
- Bicycle
- Side crunches
Tabata abs program at the gym
In this second program, since I specified that it is practiced in the gym, I added more equipment than in the first. For this Tabata abs workout, you will need a swiss ball (big rubber ball), a pull-up bar, a yoga mat, and a slam ball (fairly heavy ball).
You notice that I split this session into 2 parts. In this way, you will be able to try the second method I was talking about earlier in the article. Remember that once a game is over, you should take between 1 and 2 minutes of rest.
1 st part of the program to do 2x:
- Crunches on a Swiss ball
- Slamball throw
- Right side plank
- Left side plank
2 nd part of the program to do also 2x:
- Crossover
- Position of the boat
- Burpees
- Knee lift suspended from the bar
Also read: Tabata Workout: Weight Loss in 24 Minutes
Conclusion
You now know almost all the techniques to have abs. Practice this Tabata abs workout for a few weeks and adapt to a balanced diet to maximize results. If however, you would like to have some protein meal ideas.
The more you can control yourself, the more you will be able to develop good sports and eating habits. The most difficult is to manage to put all these techniques in place and especially to resist the various temptations.
If you really want to get abs, you will do it. With willpower and a fitness program, results will be just a tap away.
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