If you search the term “treadmill exercises for sculpting abs,” you’ll encounter numerous search results.
But can you effectively engage your abs while using a treadmill?
And, with consistent effort, can home or gym treadmill workouts contribute to achieving defined abs?
Given the prevalence of these inquiries, we’ve crafted this post to address them, drawing upon scientifically supported evidence to provide definitive answers.
Here are the 4 Treadmill Workouts to Target Abs:
● Power Walk with Incline
Experience an energising power walk session with an incline twist to enhance your fitness routine. Follow this 30-minute regimen:
- Begin with a gentle 5-minute warm-up, easing into your stride.
- Adjust the treadmill to a moderate incline, typically between 5 to 8%.
- Engage your core and briskly power walk, feeling the burn with each step.
- Alternate between 2 minutes of intense power walking and 1 minute of flat walking to catch your breath.
- Cycle through this pattern for the entire duration, feeling the exhilaration of an effective workout.
● High-Intensity Interval Training (HIIT) Sprints
Get ready to supercharge your treadmill workout with High-Intensity Interval Training (HIIT) sprints. Follow this 20-minute routine:
- Start with a five-minute warm-up, gradually increasing your pace with a light jog.
- Now, it’s time to push yourself to the limit. Sprint at maximum intensity for 30 seconds, giving it your all.
- Take a 30-second recovery interval with a slow jog or walk to catch your breath.
- Continue alternating between 30-second sprints and 30-second recoveries for the entire duration.
- Throughout the sprints, focus on engaging your core to boost abdominal activation.
● Side Shuffles
Add some lateral movement to your treadmill routine with side shuffles. Here’s how to do it:
- Start off with a 5-minute warm-up at a moderate pace in order to prepare your body.
- Set the treadmill to a low speed to ensure safety during the shuffles.
- Stand on the side of the treadmill facing the console, ready to shuffle.
- Shuffle sideways on the treadmill for 1 minute, focusing on maintaining a steady rhythm.
- Switch to the other side and repeat the shuffle motion for another minute.
- Continue alternating sides for the entire 20-minute duration of your workout.
- Remember to keep the core tight during the side shuffles and engage your obliques to maximise the effectiveness of this lateral movement exercise.
● Walking Lunges
Add a dynamic twist to your treadmill workout with walking lunges. Here’s how to incorporate them:
- Begin with a 5-minute warm-up, walking briskly to prepare your muscles for the workout.
- Set the treadmill to a slight incline to add intensity to your lunges.
- Start performing walking lunges by taking long strides, ensuring your knees don’t extend beyond your toes.
- Aim for 20 lunges on each leg, focusing on maintaining a nice posture and engaging your core throughout the movement.
- After completing the lunges on both legs, walk for 2 minutes to recover and catch your breath.
- Repeat the walking lunges and recovery cycle for the entire 15-minute workout duration.
- Incorporating walking lunges into your treadmill routine will work your lower body muscles and challenge your balance and stability, creating a more well-rounded workout experience.
The Bottom Line
Incorporating treadmill machine workouts into your fitness routine can effectively target your abs and strengthen your core muscles. Following the outlined routines and incorporating these exercises can challenge your abdominal muscles and improve your fitness.
Remember to wear proper gym shoes to provide stability and support during your treadmill workouts, ensuring safety and comfort as you focus on strengthening your core. Consistency is key, so make these exercises a regular part of your routine to see results over time.
