Most people want shapely, toned abs. But this ogle-worthy perk comes with a lean body mass and strong muscles throughout the midsection, including the stomach, hips and lower back. All of these muscles work together to propel the body forward. When combined with basic ab exercises, running can be an effective way to get lean and toned abs.
About
Running is an efficient way to lose weight, build lower body strength and increase cardiovascular fitness. It works many major muscle groups, including the quadriceps, hamstrings, calves, buttocks and core. When you run, you are constantly shifting your body weight from one foot to the other. To maintain balance, your stomach muscles have to stay engaged, particularly the lower abs.
Benefits
A lean midsection can be achieved with a combination of proper diet and exercise. And it's important to focus on both of these areas simultaneously. On average, running burns more calories than most other exercises at 490 to 1,103 per hour depending on your speed and weight.
Form
There are many different philosophies on the proper way to run. One method, Chi Running, emphasizes the use of gravity with a forward lean to gain speed and efficiency. When running according to this method, the abs and core are used a great deal. According to Danny Dreyer, Chi Running founder, "Most other running methods depend on strong leg muscles to get the job done, so the emphasis is on conditioning. Chi Running focuses on using the core muscles more than the legs, because they're stronger and more efficient. Chi Running puts the emphasis on maintaining optimal running form, and as you learn to lean forward using your core, gravity does the rest of the work. As we say, 'it ain't the muscle; it's the motion.'"
Effects
While running can work your abs somewhat, doing additional exercises is also necessary to get all the core muscles in and around the hips, lower back, obliques and abdominals. Most runners find that complementing their training with basic ab exercises like crunches, planks and sit-ups further strengthens the mid-section and improves their running performance. Runners with a weak core tend to experience back pain, poor form and quicker fatigue. Runners with a strong core tend to run faster, longer and with fewer injuries.
Considerations
Some runners can look like they have a runner's "pooch" around their belly. This is usually because of imbalanced posture. Running can lead to tight hip flexors and lower back muscles, resulting in a pelvic tilt which makes the belly look bigger. Stretching helps prevent that and gives the midsection a lean look by allowing the body to be loose and stand tall.
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