20 Minute Bark Tabata

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Is 20 minutes a lot or a little? The answer to this question depends on what exactly you spend it on and what you manage to do during this time. For example, we believe that 20 minutes for a great interval core workout that will make you feel every muscle is just as long as your busy work schedule will fit!

Tabata consists of five simple exercises that together work wonders and get even to the deepest abdominal muscles.

Each exercise is done for 4 minutes. Time is broken down into sets: 20 seconds of hard work and 10 seconds of rest between sets.

Exercise number 1. "Scissors"

Lie on your back, with your hands resting on the floor, palms down, placing them under the pelvis.
Stretch your legs forward and lift 15 cm above the floor.
Begin to spread your straightened legs to the sides and return to the starting position again (legs are extended together above the floor).
During the exercise, make sure that your legs are constantly straightened, and the lower back does not come off the floor. Thus, you fully engage the lower abdominals in the work.

Exercise number 2. Dynamic plank, going up from the rest on the forearms

Stand in a plank with an emphasis on your forearms. The elbows are well placed under the shoulders. The body is in a straight line without deflection in the lower back. The muscles of the abdomen are tense, the navel stretches towards the spine.
From this position, alternately straightening your arms, go to the push-up position.
Then lower yourself back into the forearm plank, alternately bending your arms.
Remember to alternate your arms. If you went up and down with your right hand, then the next repetition should start with the left hand.

While driving, make sure that the body does not swing from side to side, and the pelvis does not unfold. The hips should constantly "look" at the floor.

Exercise number 3. Raising the legs

Lie on your back. Hands rest on the floor, palms down and are located under the pelvis. Legs are straight and slightly raised.
Bring your knees up to your chest and push your straightened legs up, your feet reaching up with your heels toward the ceiling.
In this position, the legs should be perpendicular to the floor. Try to push them up with your abdominal muscles.
Return to the starting position by pulling the knees to the chest and repeat the exercise.

Exercise number 4. "Climber"

Stand in a plank with an emphasis on straightened arms. The wrists rest firmly on the floor under the shoulders. The body is stretched out in a line, the back is without sagging in the lower back.
Begin to alternately pull your knees as close to your arms as possible (higher, almost to your shoulders).
When alternating legs, try not to lift your pelvis up and not bend your lower back.

A more difficult option: alternate your legs at a faster pace, you can bend your arms slightly, elbows pointing back, as if you are about to do push-ups for triceps.

Exercise number 5. "Russian crunches"

Sit on the floor with your legs bent and off the floor. The body is slightly tilted back.
Take the extra weight in your arms and keep it at your waist.
Perform a twist to one side, transferring the weight there in your hands and tilting the body back even more, then twist to the other side. During the transfer of weight, the body returns to its original position.

The exercise can be performed with or without additional weight in the form of a dumbbell, pancake or skittles. It all depends on your level of training.