There are two aspects to consider when it comes to to great abs -- developing muscle tone and shedding any excess fat that covers those muscles. Both are equally important but are accomplished differently. Muscle tone is developed by performing core-stabilizing exercises against resistance, and it is revealed by losing excess fat through diet and cardiovascular exercise.
Cardio
Running is an excellent cardio workout, burning more than 700 calories an hour for a 170 lb. man even at the relatively moderate pace of 10 minutes per mile. That means that for every 30 miles a 170 lb. man runs, he creates a calorie deficit equivalent to 1 lb. of fat. Combined with a healthy diet, a running regimen can help you whittle your waist.
Six Pack
To maintain posture and form while you are running, you need a strong and stable core. In the effort of maintaining form and propelling your body while you run, your abs do get a bit of a workout. However, the balance is really in the opposite direction -- strong abs help you run more than running gives you strong abs. And while running will help you become a slimmer and healthier version of yourself, it's not the most effective way to get a six pack. For that, you need focused core exercises.
Planks
To do a standard plank, put your hands and toes on the ground in the "up" position of a pushup. Once you've built up to holding your plank for a full minute with good form, try some variations. You can lift one leg off the ground and out to the side while you maintain your plank. Hold for 20 seconds on each side. You also can place either your arms or your feet on a stability ball and hold a plank, or start in a regular plank and then roll to one side so that only one hand and one foot make contact with the ground. Hold for 10 to 20 seconds and then roll back down to the center for 10 to 20 more seconds before rolling to the opposite side.
Medicine Ball
Use a medicine ball in your abs routine to build your core. Stand with your feet shoulder width apart, holding the ball in both hands directly above your head. Contract your abdominal muscles and round your torso -- almost like a standing crunch -- as you drive the ball as hard as you can into the ground. Chase down the ball and repeat 10 to 15 times. You also can find a partner or a solid wall and stand about 6 feet away, both of you facing the same direction rather than each other. Toss the ball sideways to your partner, who will toss it back, or at the wall so that you can catch the rebound. Repeat 10 to 15 times on each side.
References
- "Basic Training For Running"; Randy Accetta, Ph.D. and Greg Wenneborg, M.A.; 2002
- "Runner's World"; Core Values; Ted Spiker; February 2002
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