Runners know that a strong core is vital for good performance but which stomach exercises should be included in the best ab workout?
A new study, published by the American Council on Exercise, looked into this, ranking the best and worst stomach exercises in order of their effectiveness.
The study looked at the results of a number of different ab exercises, from the traditional crunch to an ab roller, on 30 healthy men and women aged between 20-45. The participants were a mix of occasional to regular exercisers. The results were studied by analysing the muscle activity during each of the 13 different exercises using electromyography equipment.
According to the study, the best ab exercises for hardening your core are:
1. Bicycle crunches
According to the study, the bicycle crunch was the most effective stomach exercise when analysing the muscle activity in the abdominals.
To complete a bicycle crunch, lie on your back with your lower back pressed into the ground, bring your knees in towards your chest and lift your shoulder blades off the ground. Straighten your right leg, whist turning your upper body to the left, bringing your right elbow towards the left knee.
2. Captain’s chair
For this ab exercise you’ll need to be in a gym. Using a captain’s chair or a seat-less chair with back and armrests, let your legs dangle straight down, before raising your knees up towards your chest. Engaging your ab muscles, slowly lower your legs back down and repeat. Definitely one to add to the best ab workout list.
3. Crunches on an exercise ball
According to the study, the third most-effective abdominal exercise was the simple crunch, but on a medicine or balance ball. Lie on the ball with your hands behind your head and complete the simple crunch, using your core muscles to lower yourself down and bring yourself forwards.
According to the researchers, although crunches on an exercise ball generated less activity in the obliques and rectus abdominals than some of the other ab exercises on the list, as it generated less activity in the leg muscles, it was more targeted to the abs and the best overall exercise.
The worst exercises for working your core:
Researchers found the least effective ab exercises on the list were the traditional crunch, an exercise tubing pull using a resistance band, and using an ab rocker. Researchers noted: “the ab roller was no more effective than the traditional crunch, while the ab rocker was up to 80% less effective.”
For best results, the author of the study recommends adding several of the top-rated exercises to a five minute, daily routine.
The 13 ab exercises used, ranked most to least effective, were:
1. Bicycle crunches
2. Captain’s chair
3. Crunches on an exercise ball
4. Vertical leg crunch
5. Torso Track
6. Long arm crunch
7. Reverse crunch
8. Crunch with heel push
9. Ab Roller
10. Hover
11. Traditional crunch
12. Exercise tubing pull
13. Ab Rocker
FAQs
You've probably heard that building up core strength has many benefits when it comes to running. At a high level, a strong core can improve your posture and speed. Because your arms and legs all stem from the core, the strength in your limbs is tied to the strength in your torso.
What is the best running routine for abs? ›
According to Naughton, the best form of running session to work on your core and develop strong abdominal muscles is speed sessions. If you're predominantly a distance runner, a good, simple speed session to try is 10-20 reps of 100m sprints, with 30-40 second walking breaks between sprints.
How many times a week should a runner do abs? ›
Each will benefit your running in a slightly different way. Start by doing one set of each exercise 2 or 3 times per week and build up to 2 or 3 sets of each, 3 times per week.
How do I strengthen my core for running? ›
An ideal core running exercise plan would include: Stomach crunch plus leg raise for the lower stomach muscles. Some glute exercises for both the big main muscle (maximus) and the side medius, like a bridge (works your pelvis too) and a side leg raise.
Can running everyday give you abs? ›
Carving out a set of abs, or more specifically, a six-pack, is a goal that many of us want to achieve. But whilst sit ups, crunches and planks can help build your core muscles, to really see them, it's important to lose the fat that sits on top of these muscles. So, can running help? Put simply, yes it can!
What is the most effective ab exercise? ›
Best Places to Do Ab Workouts
- Crunch.
- Bicycles.
- Roll Up.
- Plank Toe Touch.
- Standing Side Crunch.
- Standing March Knee Tap.
- Plank.
Running intervals and sprints and doing strength training tones your legs better than long-distance running. You have to eat enough calories and protein so that long runs won't chip away at your leg muscles. You can tone your legs with skipping, squat jumps, bodyweight exercises, and weight training.
Is it better to run before or after abs? ›
But if you could go either way or are trying to develop the most efficient routine possible, Holland says pre-cardio ab work is the way to go. "If you wait until after your workout, you will be fatigued with less energy to perform your ab moves," he tells POPSUGAR.
Will running 2 miles a day give me abs? ›
“Yes, running can help give you defined abs,” said Todd Buckingham, Ph. D., exercise physiologist. But before you get too excited, it's important to note that running alone isn't enough to improve muscular definition in your midsection.
Can running give you a flat stomach? ›
Many studies show that: Moderate-intensity jogging (including short or long distances), high-intensity running (variable running, uphill running, sprinting or HIIT combined with running) are remarkably effective. significantly in reducing belly fat, even without changing the diet.
Running is an excellent form of exercise for weight loss. It burns a lot of calories, may help you continue to burn calories long after a workout, may help suppress appetite and targets harmful belly fat. What's more, running has many other benefits for your health and is simple to begin.
How do I build abs while running? ›
The slower, longer runs will aid your core stability, Tom said. They're also monster calorie-burners, which can help you burn fat and make your abs visible. Sprint intervals and hill work are the better ab-strengthening, core-building workouts, although they'll also torch calories along the way.
How long should core workouts be for runners? ›
Core strength is essential for runners. Your core stabilizes your entire body as you run, helping you move more efficiently so you can shave off those precious seconds. In this video, Ashley leads you through a 10-minute core workout that you can do at home.
Can I get a six pack in 3 months? ›
Between 20-25% Body Fat: 3 to 6 months to see your abs. If you fall within this range, you can achieve abs in a matter of months. But keeping your results around will require a positive mindset and bulletproof routines that you can stick with for years to come.
What abdominal muscles are used in running? ›
A strong core is a non-negotiable for runners. Our main abdominal muscles—the transverse abdominis and obliques—keep your upper and lower body connected. Keeping your core engaged will stabilize you while running, Chan says. That stability also spares your spine from feeling too much force with each stride.
Should I tense my abs when running? ›
Tensing your abdominal muscles is a core-strengthening exercise. A strong core is crucial for good running form. So, yes. You should tense up your abs while running.
