Tabata system: a set of exercises for men and women, the benefits of training

A common request among newcomers to sports clubs is the desire to lose weight and get in shape. At the same time, there is an opinion that in order to get rid of excess fat deposits, you need to exercise for a very long time. This is wrong.

Japanese scientists in the 90s of the last century developed a unique weight loss method - “Tabata”. This system allows you to lose excess weight in a short time. You need to exercise for half an hour a day, performing 4-minute blocks of simple exercises with rest intervals. Let's take a closer look at what mechanisms help you lose weight quickly, how many calories Tabata burns, and what are the advantages of this technique.

What is tabata

The emergence of fitness classes using this system is directly related to the name of the Japanese physiologist Izumi Tabata. A set of tasks is one of the types of interval or circular physical activity. It is based on the principle of 20/10 or 20/10/8, i.e. 20 seconds - work at a dynamic pace, 10 seconds to rest. Such blocks need to be done 8 times and in total a 4-minute training is obtained. All exercises must be strictly performed within a clearly designated time.

The history of the origin of the training method is connected with a scientific experiment that lasted a month and a half. Two groups of people were selected to participate. The first performed a training complex with moderate intensity five days a week for an hour. The second one worked out at full strength 4 times a week for 4 minutes.

The data obtained was surprising. Among the representatives of the average level, only aerobic indicators improved, while anaerobic (muscle condition) remained the same. The second group recorded positive results in the operation of both systems. It turned out that interval training promotes rapid weight loss, accelerates fat burning and allows you to maintain the effect for a long time. Initially, Tabata was actively used in professional sports to prepare speed skaters before the Olympic Games.

Tabata training: how to do it?

Tabata at home involves vigorous training to thoroughly work out all the muscles of the body. The figure of an athlete who systematically practices Tabata becomes more prominent. Excess subcutaneous fat quickly disappears, and the overall endurance of the body increases. It is impossible not to mention the great benefits of Tabata for strengthening the cardiovascular system.

The list of exercises presented in the program below is aimed at working with the muscles of the lower extremities - you will improve the shape of your legs and strengthen your buttocks. Additionally, all other muscle groups will also participate. Metabolism is accelerated through interval pacing. The elements are specially selected so that you achieve maximum performance. In addition to accelerating fat burning, tabata for weight loss at home helps strengthen joints, make muscles more elastic, and also pay attention to problem areas of the hips.

Tabata program for 5 days:

• Day 1: Tabata ab workout
• Day 2: Low Impact Tabata Full Body
• Day 3: Intense Tabata Leg Workout (suggested below)
• Day 4: Low Impact Full Standing Tabata
• Day 5: Intense Tabata Full Body

7 reasons to do Tabata workouts:

1. This is an ideal way to focus on burning excess subcutaneous fat. A great alternative for people who don’t really like running because of the monotonous load.
2. During physical activity, muscles are not destroyed. Fat goes away, and high-quality muscles become larger, stronger and more prominent.
3. Even if you do strength training, Tabata will not be out of place in your program. Intense interval training will significantly diversify the training process, help move the plateau, and give impetus to muscle growth.
4. Want to improve your stamina? Again, Tabata at home will help you achieve the desired result.
5. This is a great way to train for busy people. If you don’t have a lot of free time, but want to have a toned body, pay attention to Tabata.
6. You will not need additional equipment, since you will be working exclusively with your own weight. There are no financial costs for additional equipment, the program is easy to follow at home.
7. The Tabata interval scheme (20 seconds work / 10 seconds rest) is simple and extremely clear. Even beginners who have no sports experience will be able to follow the steps of the lesson without any problems.

And this is just a small part of the benefits of tabata at home. Losing weight in your legs at home is not as difficult as it seems at first glance.

Scheme for performing Tabata training for the whole body:

• The total duration of the workout is 30 minutes (excluding warm-up and cool-down).
• The program consists of 6 Tabata rounds of 4 minutes each.
• One Tabata round includes 8 approaches according to the scheme: 20 seconds work / 10 seconds rest.
• In each Tabata round you will find 4 exercises, which are repeated in two approaches (ABCDABCD scheme).
• Each exercise is respectively performed twice.
• Between Tabata rounds you are supposed to rest for 1 minute.

What else is important to know:

• Be sure to do a short warm-up before training. With its help, you will warm up your joints and also bring your muscles into working condition. As a result, the risk of injury is reduced, the cardiovascular system is subject to less stress, and the result is more effective.
• Be sure to do a short stretch after your workout. With its help, the body relaxes and the level of pain during recovery days decreases. The stretching process can be short. The most important thing is to pay increased attention to the target muscle group. In our case these will be the legs.
• Be sure to also check out: Quick Tabata Warm-Up and Stretch for 3-5 Minutes.
• Adjust the intensity of the exercise depending on your current level of fitness. Working out to lose weight on your thighs at home doesn't have to leave you exhausted. It should bring benefits and good emotions. Start at a low tempo and gradually increase it as you gain experience. If you feel the tempo is too fast, don't be afraid to lower it.
• Download the Tabata Timer app on your smartphone to make it easier for you to track the time you complete an exercise. Focusing on sound signals, you will understand when the movement needs to be changed and when you can take a break. It is difficult to do constant calculations in your head, and it greatly disrupts your working rhythm, preventing you from concentrating on the technique of doing the exercises.
• Each exercise in a Tabata round is performed twice. If the exercise is performed specifically on the right or left side, then the first time you perform it on one side, in the next approach - on the other side (when you return to this exercise again in the Tabata round).
• The designated 10-second breaks are not for lying down or sitting. Try to walk in place and do breathing exercises. This will relieve you from severe dizziness. If you feel unwell during work, stop training immediately!
• It is advisable to have a fitness mat for training. It is recommended to exercise in sneakers.

Where to get a Tabata timer:

• Download the timer for your mobile phone Tabata Timer [selection of applications for Android].
• There are many videos on YouTube with ready-made Tabata timers.

Links to YouTube videos with Tabata timers:

• Link to tabata timer without music
• Link to tabata timer without music
• Link to tabata timer with music
• Link to tabata timer with music

How to make your workout easier:

• If you are a beginner, then at first do only 3 of the suggested Tabata rounds (instead of 6). In this case, the duration of the training will be 15 minutes.
• Perform simplified versions of the exercises suggested in the descriptions.
• Slow down the speed of your exercises, trying to move at a moderate pace.
• Increase the rest time between rounds to 2 minutes.

Increase the load gradually. Beginners do not have to complete all Tabata rounds at once; adjust the load to suit your capabilities. Exercise as much as possible, avoiding excessive overload of the body.

How to make your workout more challenging:

• In Tabata, speed is everything. If you want to complicate the workout, then increase the pace of the exercises (but not at the expense of technique!).
• You can increase the duration of the workout to 8 rounds by repeating any of the suggested rounds twice.
• You can add an intensive 10-minute workout at the end of the training: this one.
• You can add a short leg workout at the end of the training: this one.

Who are the exercises suitable for?

Anyone who is physically fit enough and has no contraindications can do this kind of gymnastics. This is a great way to remove unnecessary pounds. The Tabata technique has become especially popular among yoga fans.

In addition to the main classes, practitioners attend classes as an additional discipline that helps improve and train the muscular system. Often people come to yoga classes with an insufficiently prepared body, which is an obstacle to performing complex asanas. Intense exercises help to put your figure in order in a short time - pump up muscles, train endurance.

Who is Tabata training suitable for?

Such fast and intense workouts may appeal to those who want to quickly lose weight, strengthen muscles and, yes, get rid of that annoying belly fat. However, it is important that you already have experience in endurance training and you definitely understand that you can cope with the activity at this pace.

Also, such a system will help avoid muscle stagnation and maintain daily activity, which is so lacking in self-isolation.

Recovery for muscles. How to properly stretch after a workout

Losing weight will be easier if you follow simple habits every day.

Pros and cons of Tabata

The classes do not require special sports equipment (for example, like in CrossFit), take little time, and all blocks of exercises are extremely simple to perform. The main advantages of this technique:

• development of performance;
• working out all muscles;
• skin tightening;
• accelerated muscle growth;
• high calorie consumption and rapid weight loss;
• overcoming the plateau effect;
• coordination correction.

It is worth knowing that, like any other technique, Tabata has several disadvantages. These include high physical impact and stress on the joints.

Contraindications

When choosing a suitable fitness direction, you should not immediately start with Tabata; this system requires good training. If you have a history of health problems and the following conditions, classes are contraindicated:

• diseases of the heart and blood vessels (atherosclerosis, heart attacks);
• diabetes;
• problems with the musculoskeletal system and joints;
• dizziness;
• hypertension;
• obesity 2-3 degrees;
• pregnancy;
• low level of endurance.

Followers of mono and low-carbohydrate diets should also refrain from exercising. Separately, it must be said that Tabata is contraindicated in the presence of a spinal hernia. To restore the spinal column, other areas are suitable, for example, Pilates or exercises in the pool.

Rules

Beginners should start training using the Tabata system only two to three months after preparing the body in other fitness disciplines. In order to practice correctly and technically with the greatest efficiency, it is better to use the services of a professional trainer. At the La Salute fitness club, experienced instructors conduct Tabata classes for everyone. Gymnastics consists of plyometric loads, strength training with your own weight and weights (dumbbells). Everything must be done with maximum efficiency.

How to practice

You can do the exercises in any order:

• change between 2 different ones;
• Perform 2 exercises in pairs;
• 4 approaches to do one thing, 4 - another;
• Repeat 4 different elements one after another.

How long should classes last?

In Tabata, blocks of exercises must be repeated alternately for strictly 4 minutes with a rest interval of 2 minutes. In general, the entire workout lasts just over a quarter of an hour. If the body is sufficiently trained, then you can increase the time and exercise for 40-50 minutes. When the loads become higher, it makes sense to alternate blocks according to intensity. This approach allows you to even out your breathing so that you can give it your all in the next set of tasks.

How often should you go to the gym?

The frequency of classes depends on the task assigned. If the goal is to lose weight, then you need to train 3-4 times a week for 15–25 minutes or 2-3 times for 40–45 minutes. Do not overdo it, excessive loads are harmful to the body. Those who want to take Tabata lessons in a maintenance mode can attend classes several times a week for 15-30 minutes.

For the fat burning process, it does not matter when you exercise - in the morning or in the evening. It all depends on individual preferences and biorhythms. You should refrain from exercising before bedtime and on an empty stomach. After eating, 1 hour must pass before the start of the lesson. Tabata gymnastics is highly intense and requires a lot of strength. Until your body gets used to it, you will feel tired after exercise. This will pass as the body adapts to the stress.

Why do you need to change complexes and the order of their implementation?

It is important to remember that you need to alternate the exercises and their order. Otherwise, the body will get used to identical loads, and this will lead to a decrease in efficiency. Learned movements can be diluted with new ones. An indispensable condition is to perform all tasks for 20 seconds at the peak of your capabilities, then the training will become anaerobic. And also strive to complete more elements in a short period of time.

Tabata exercises for weight loss for women

Training for women in any method has its own characteristics. Determine for yourself the most problematic areas or those that you want to pay more attention to and choose the appropriate exercises. You can combine exercises from different groups, but remember that the minimum complex should last 4 minutes.

Ab exercises 4 minutes

Do not forget that when performing exercises on the abdominal muscles, you need to keep them in a tense state:

• Lying on the floor, bend your knees slightly and keep them raised at a distance of 30 cm from the floor. Place your hands behind your head, elbows pointing to the sides. Lift your head and shoulder blades off the floor and hold for 20 seconds. 10 seconds rest.
• In the plank position, pull your legs to your chest one by one. 20 seconds. Rest for 10 seconds.
• From a lying position on the floor, rise without bending at the lower back, grab your knees, and press them to your chest. Return to starting position. Also 20/10.
• Side plank position - the left hand rests on the forearm. Pushing off the floor with your forearm and feet, point your body upward, forming an arc. Return to the starting position. Perform movements in one plane. Do the exercise for 20 seconds - quickly, dynamically, rest for 10 seconds.

Repeat the entire complex one more time. Do the last exercise leaning on your right forearm. For a firm and toned stomach, it will be enough for you to perform this complex for 3 weeks.

Exercises for losing belly fat

You can reduce your belly fat with the following exercises:

• Lying on your back. Hands clasped behind your head. Bend your legs slightly. Squeezing your right side and stretching your left, move your body to the right. Continue the movement, bringing your right elbow toward your left knee. In this case, the straight left leg and right elbow should move towards each other evenly. Return to the starting position. Repeat the exercise on the other side, symmetrically. Do it for 20 seconds, rest for 10 seconds.
• The starting position is the same. Start performing this exercise in the same way as the previous one, then stretch your left knee with your right hand. At the same time, point your knee towards your chest. Repeat the exercise on the other side, symmetrically. 20/10.
• Side plank. Place your left hand on your belt. Move your pelvis up and down in the same plane. 20/10.
• Switch sides and repeat the exercise. 20 seconds – actively raise and lower your pelvis, 10 seconds – rest.

For a complete workout aimed at losing belly fat, repeat the entire complex one more time.

Waist exercises

This complex is easier to perform than the first two.

• While standing, rotate your body in one direction, then in the other . The arms are extended forward and joined in a lock. Also – do the exercise for 20 seconds, rest for 10 seconds.
• The starting position is the same. Hands behind your head. Elbows point out to the sides. Twist your body by moving your left elbow toward your right knee. Return to i. n. Change sides. Alternate sides. 20/10.
• Use a chair or sofa. Place your right leg on a raised platform. Bend to the left, touching your feet with your hands. Change sides. Perform the exercise for 20 seconds, rest for the next 10.
• I. p. - plank on the forearms. Rotate your body to the right, reaching your hips to the floor. Rotate your body to the left. Alternate doing the exercise to the right and left. Keep your pelvis parallel to the floor. Also 20/10.

Hand exercises

Every woman wants to have beautiful and strong hands.

Exercises for arms using the Tabata technique are as follows:

• Reverse plank. Lean on your feet and hands, do not touch the floor with your buttocks. Lift your right leg and move it under your left to the left. Turn left and make a 360-degree arc with your left hand. This way you should be in a classic plank position. In the opposite direction, return to the starting position. Perform the exercise dynamically for 20 seconds, then 10 seconds of rest.
• Everything is the same in the other direction. Use dumbbells 1-1.5 kg. While standing, tilt your body - 35-40 degrees. Move your arms back with a small amplitude. 20/10.
• The position of the body is a plank. In the right hand there is a dumbbell. Smoothly move it forward and then to the left. Pass the dumbbell to your left hand. Repeat the action symmetrically on your left hand. Don't forget about the formula - you do the exercise for 20 seconds, rest for 10 seconds.

Leg exercise

Do not forget that the effectiveness of training according to the Tabata protocol depends on how comprehensively we use the muscles of the body. Accordingly, if you want to strengthen your legs, you will have to strain them as much as possible.

• Standing with your feet together. Extend your arms forward. Perform squats as if you were sitting on a chair. Starting to rise up, move your right leg to the side, straightening it at the knee. Raising your leg, bring it parallel to the floor. Lower your leg. Repeat the squat and do the same action with your left leg. Thus, actively squat with high leg raises for 20 seconds and rest for 10 seconds.
• Also standing. Bend over with alternately raising your legs to the ceiling. Lean into the tilt from the hip joints, not from the lower back. Keep your pelvis parallel to the floor. If you can't reach the floor with your toes, bend your supporting leg slightly. 20/10.
• Squats from a wide leg position. Point your knees to the sides. Hands on hips. Squat like a spring at a fast pace. 20/10.

Exercises for the buttocks

For a beautiful shape and elasticity of the buttocks, do the following exercises:

• Back lunges. Shift your body weight to your right leg and lunge back with your left leg. The right thigh should be in a plane parallel to the floor, the left thigh should be perpendicular to the floor. Return to a standing position and also lunge – with your right leg back. Do lunges 20 times. Rest for 10 seconds.
• Do a squat. As you rise, kick your right foot out to the side. Lower your leg. Repeat the squat with your left leg thrown out to the side. Alternate these squats for 20 seconds, then take a 10-second break.
• Three-step squats with jumps. Hands in front of you, fingers locked. Make a jump and a shallow squat, a second jump and squat to a medium depth, the third jump should be accompanied by the deepest possible squat. Straighten up. Repeat a series of squat jumps. 20/10.

Exercise sets

Before the main workout, you need to do a short warm-up to warm up your muscles, joints and reduce the risk of injury. This exercise prepares the cardiovascular system for work. After classes, you need to do a short stretch. This will help relax the body and reduce pain in the following days. During the 10-second break, you should not sit or lie down. On the contrary, you need to walk a little to avoid dizziness.

Classes for 5 days:

1. Working out the abdominal muscles.
2. Low impact Tabata for the whole body.
3. Leg training.
4. Low-impact standing tabata.
5. Full body workout.

Let's look at examples of protocols for beginner, advanced and intensive levels for 10 minutes. The exercise must be performed for 4 minutes.

1 level:

• running in place with shin overlapping;
• squats with leg straightening.

2 level:

• squat jumps;
• reverse plank.

3 level:

• burpees;
• lunges with alternating legs.

Abdominal muscle training

Suitable for those who want to adjust their waist, improve performance and strengthen their heart. Main quests:

1. Burpee.
2. "Jackknife". Raise both legs at the same time while lying on your back, try to touch your palms.
3. Twisting. Press the lower spine to the floor. Bend your legs at the knees and place them on the floor. Do the exercise in different directions.

Hips and butt workout

Examples of activities:

1. The “Skater” exercise helps to work out the thigh muscles well. Perform an oblique lunge with your leg backwards, focusing on one foot. At the same time, try to touch the floor with your hand.
2. Squats + jump. While jumping, extend your body and connect your legs.
3. Squats with twists. Do a squat, rising to the starting position and turn your body 90 degrees.

All exercises strengthen the muscles of the buttocks, thighs, legs, and lower spine.

Arm, shoulder and chest workout

Examples without weights:

1. Walking hands in a plank.
2. Alternating reverse push-ups with knee raises.
3. Plank with alternating shoulder touches.

If the body is sufficiently trained, then you can exercise with weights:

1. Squats with dumbbell lifts.
2. Pull the projectile alternately to the chest in the plank.
3. Lifting dumbbells from the floor with different hands.
4. Bench press from the chest with alternate bending and straightening of the legs at the knees.

Ready set of exercises for beginners

4 minutes, 8 sets, 20/10:

1. Charger.
2. Burpees (push-ups, jumping jacks with arms raised to the head).
3. Squat jumps.
4. Classic squats with extended arms.
5. Plank. Bend one leg, make swings, reach your knee to your shoulder. Do the exercise on both legs.

Rest and repeat again. Do all tasks to the limit of your capabilities, give your all. Otherwise, the desired effect will not be achieved.

Tabata interval training. 3 simple effective exercises

So, in this video I demonstrate the Tabata fat-burning complex, consisting of 3 simple exercises, which involves all the main muscle groups: legs, glutes, abs, arms and back.

Each exercise is performed for 8 rounds.

The pause between exercises is also 10 seconds.

For the entry level, it is permissible to start with 4 rounds for each exercise, gradually increasing the load with each workout by adding +1 round.

In this one simple workout of a set of exercises with a fat-burning effect, you will learn: how to remove your sides, how to quickly pump up your abs, how to pump up your arms and buttocks, including an exercise for slimming and toning your legs, and reducing volume in problem areas.

Exercise 1

Squats

Starting position: feet slightly wider than shoulder width. Toes slightly to the sides.

We perform a deep squat. The shins and thighs are at an angle of 90 degrees. You can't put your knees forward!

A more complicated option is squats with jumping ups.

Simplified - no jumping out.

You can combine simplified and complicated options in 8 rounds.

During this exercise, the gluteal muscles and legs are intensively worked. Watch your breathing, do not stand still during a pause, move, restoring your strength and breathing.

After completing 8 rounds (beginners -4), pause for 10 seconds and move on to the second exercise.

Exercise 2

Pushups

Starting position: plank with straight arms.

There are also options here:

More complex - classic push-ups; simplified, like mine - a wave (from the plank on straight arms and then lower our whole body to the floor, and again raise the body, supported by straight arms, to the starting position)

If your body and level of training and fitness allows, we perform classic push-ups from the floor or from your knees.

The muscles of the arms, back, and abs are involved here.

We pause for 10 seconds after 8 (or 4) rounds and move on to the final exercise of this complex.

Exercise 3

The effectiveness of Tabata for weight loss

The Tabata system helps you lose weight quickly. If you practice correctly and regularly, the results will appear within two weeks. The intense pace allows you to exert stress and burn a large number of calories in just 4 minutes. But all indicators are extremely individual, depending on the level of training, block of exercises, and initial weight. On average, about 150 kcal are spent in a 10-minute workout.

After finishing the session, the body continues to burn excess fat for 48 hours. It is worth keeping in mind that in the first week several kilograms of weight are lost mainly due to fluid loss. It is important to pay close attention to your diet and drinking regime. It is necessary to replenish the balance of electrolytes and essential substances. To do this, you can use the fitness bar or choose a diet.

How to track your progress

To complete the lessons comfortably and successfully, you will need a timer to count down the time. How to practice:

1. Install the mobile application on your gadget. This is a convenient method, since it is possible to set or change the required number of intervals and adjust the time. The end of each block of classes will be accompanied by a signal.
2. Practice using a YouTube video with a Tabata timer.
3. Open a website with a timer program, specify the intervals and get to work.

Where is the best place to train?

All exercises according to the Izumi Tabata method are easy to perform. Classes do not require massive sports equipment, this makes it possible to conduct training at home. But the fitness direction is characterized by increased intensity, fast pace and requires initial physical preparation.

If you have no experience or are overcome by doubts about the degree of training, then you should go to a sports club. At the La Salute fitness club, trainers will be able to competently assess the physical capabilities of everyone who wants to train using the Tabata system. If your level of fitness is below average, then in the club you can try other fitness areas to work out your body, and only then try Tabata gymnastics.

Reviews

The emergence of physical education according to this system today makes it possible to quickly cope with excess fat mass. The overwhelming majority of Tabata fans in their reviews say that only with the help of this approach was it possible to shift weight. Other fitness trends have not helped to cope with this problem.

After pregnancy, girls manage to regain a beautiful waist and skin elasticity, and tighten their body.

Some people fell in love with gymnastics for its simple exercises and the opportunity to practice for half an hour a day at home. Everyone who works according to this system notes that the training is excessively intense and requires dedication, but the results are not long in coming.

Gymnastics at home: what exercises are included in Tabata training?

Let's look at exercises for different muscle groups, from which you can create a program for your workouts at home.

Squats

Before you start doing gymnastics at home in the Tabata training mode, you need to do exercises - warm up your muscles with light jumps in place. After finishing the training, you need to do a little stretching of the thigh muscles.

One round includes 8 sets of squats with an average of 10-15 repetitions each.

Technique:

1. Feet shoulder-width apart, arms extended along the body (see photo).
2. Lower yourself into a squat, stretching your arms out in front of you for balance. We make sure that the socks do not go beyond the line of the toes.
3. We straighten up, returning to the starting position.

When doing Tabata squats, you should pay special attention to the depth of the squat and never rush.

A high level of intensity during squats produces a springing or jumping method when returning to the starting position.

Video: Tabata squat technique and useful tips

Push ups

Technique:

1. We take a lying position: feet on toes, palms at a distance slightly wider than shoulders.
2. The lower abdomen is pulled up, the tailbone is “twisted” towards itself, and we try to separate the shoulder blades from each other. Legs, pelvis and back should be on the same line.
3. We lower ourselves down, slightly spreading our elbows to the sides, until the triceps are approximately parallel to the floor.
4. We return to the starting position, straightening our arms completely.

We perform 8 approaches with an average of 5 repetitions for each.

For every 20 seconds you need to give your best, but at the same time it is equally important to ensure that the correct execution technique is observed.

When performing Tabata push-ups, it is unimportant to support yourself while lying down - it is quite acceptable to place emphasis on your knees (if you are a beginner) or a gymnastic ball.

Video: Tabata push-up technique and useful tips

Reverse Tabata crunches (see photo)

An exercise that will perfectly work your abs.

1. Starting position - lie down on a gymnastic mat, place your arms along your body, press your lower back tightly to a horizontal surface. If you choose a lying position on a bench, then you need to fix your hands behind your head - this will give the greatest stretch to the abdominal muscles. Legs slightly bent at the knees.
2. Tightening the abdominal muscles, we begin to lift the legs, followed by lifting the pelvis from the horizontal surface. This action is performed while inhaling. We stay in this position for a few seconds to fully load the abdominal muscles.
3. We lower our legs, but do not linger in this position so as not to allow the muscles to relax.
4. Repeat until the twenty-second circle is complete.

V

Video: Detailed analysis of the reverse crunch technique

Classic Tabata crunches for every day

Technique:

1. Starting position - lie down on a gymnastic mat, put your hands behind your head or cross them on your chest, press your lower back tightly against a horizontal surface, place your feet approximately shoulder-width apart and slightly bend your knees.
2. Raise your upper body without pulling your chin to your chest or putting pressure on your head with your hands.
3. We return to the starting position.
4. We repeat the exercise until the twenty-second circle is completed.

When performing classic crunches, the main load falls on the abdominal muscles.

Video: Analysis of straight crunches technique

There are quite a lot of exercises for the abs, like for any other muscle group, and almost every one can be adapted to the Tabata protocol. The whole point of performing exercises according to this system is to maximize the impact of strength and energy during each of the eight circles for 20 seconds.