When it comes to treadmill workouts, you are not limited to just working your legs. With some attention and effort, you can target your abs and core for a killer workout. These workouts can range in intensity, all depending on your endurance. The following workouts were designed to target the rectus abdominis, which is in the middle of the stomach, and the inner and outer obliques, which are on the sides of the rib cage.
- Perform a light 5-minute warm-up jog with the deck all the way down.
- On your incline treadmill, turn the incline all the way up and sprint as hard as you can for 20 seconds. Squeeze your abs forcefully as you do this.
- Grab the handrails, lift yourself up and place your feet on the sides of the deck. Rest for 20 seconds then carefully jump back on the moving belt and do another 20-second sprint.
- Alternate back and forth 10 to 12 times and finish with a light 5-minute cool-down jog.
This workout places more emphasis on the obliques.
- Start with about a 10-minute warm-up with the deck down. You want to make sure you already have a good sweat going.
- Increase the incline to about 5% and turn sideways. For safety, grab the handrail to balance yourself.
- Side step for 30 seconds, adding a small side crunch with every other step. Then turn to the other side and side step again for 30 seconds.
- Turn back forward and run for 30 seconds.
- Repeat 10 or more times on each side and finish with a light cool-down with the deck flat.
Sprint And Ab Holds
This routine involves the handrails to a higher degree.
- Begin with a light warm-up at a jogging pace for 5 to 10 minutes.
- Turn up the speed and turn the incline up to about 3%, and sprint for 30 seconds.
- Safely turn off the treadmill to avoid tripping and grab the handrails – lift your body off the deck.
- Lock out your arms and raise your knees up by your chest. Keep your body as upright as possible and legs together.
- Hold for 20 seconds then lower yourself back down. This time, place your feet on the sides of the deck.
- Rest for 10 seconds, then turn the treadmill back on and carefully hop back on the deck and run for 30 seconds.
- Repeat this pattern for 20-30 minutes, and finish with a light 5-minute cool-down.
When you lift yourself up, you also have the option of doing knee raises. For your safety, make sure your treadmill belt has stopped prior to performing your knee raises. Slowly lower your feet to the belt then draw your knees back up to your chest in a smooth, fluid motion. Your triceps and chest will get a great workout as well as they support your body weight.
Trying to isolate your abs with your treadmill workouts takes a lot of physical and mental strength. Make sure to pay close attention at all times and be very calculated with your moves. If performed with good technique, you may notice great results!