We typically work out to lose belly fat. And with treadmills being a popular go-to for fitness goals, people often wonder how long they should run for a slimmer waist. More importantly, can you get abs from running on a treadmill?

As I’ve mentioned in a previous article, running on a treadmill for 30 minutes five days a week can lead to weight loss. When you complement this routine with consistency and a good diet, your belly will naturally shrink, too, within 4 to 6 weeks.

However, if you want toned abs, you need to adjust the type of exercise and workout intensity.

The reason is that, in time, your body will reach a plateau if you do the same fitness routine over and over.

Moreover, running alone is not enough to target the core muscles and make abs appear.

So, let’s get to know more about your treadmill’s ability to transform your belly.

Then, I’ll be giving you tips and recommended treadmill exercises for great-looking abs.

Table of Contents

How can a Treadmill Help You Lose Belly Fat?

To lose belly fat, you need to lose weight. That means you have to lower your calorie intake and increase your physical activity.

And if you plan to use a treadmill to do that, running at a moderate pace for 30 minutes can burn around 350-500 calories.

This workout routine should help you burn enough calories and lower your excess body fat levels.

And reducing your body fat percentage ultimately results in belly fat loss.

Caloric burn level would vary depending on your current weight and exercise intensity, though.

But health professionals agree that this calorie deficit range from workouts is doable and sustainable.

A 500-calorie deficit daily should help you lose around 2 kg per month, which is ideal.

But it will be hard to meet this target by running on a treadmill alone.

So, if you are losing, let’s say, 300 calories from running, you need to adjust your intake by 200 calories, too.

This distribution should give you enough energy to exercise while allowing you to burn calories consistently.

How can a Treadmill Help You Lose Belly Fat

Can You Get Abs from Running on a Treadmill?

While running on a treadmill can help reduce belly fat, gaining visible abs is another story.

The reason? Your body fat percentage should be low enough for abs to appear.

Also, you have to do something other than running to help develop your abdominal muscles.

Running involves your core to some extent but not enough for a six-pack.

So, when you’re ready to take your fitness to the next level, consider doing these treadmill tips to help you tone your core.

Add incline

Running on an incline engages your core more, particularly your lower abdominal muscles.

A higher treadmill incline will give your more abdominal contraction.

This tip equates to a higher calorie burn, too.

The NordicTrack X22i Incline Trainer is an excellent treadmill option for this as it has an incline as high as 40%!

Actively draw your navel in

During cool down or while walking on a treadmill, it will be good to contract your abdomen or suck it in as you exercise.

Keeping your core engaged can assist muscle building around your midsection. When you do this, remember to observe proper breathing still.

Doing so contracts the abdominal muscles and helps strengthen them, too.

Observe correct treadmill posture

Always keep your spine straight when running, jogging or walking on a treadmill. Your stomach muscles should be in as well.

Keep your head and eyes forward. Your arms are down by your sides. Your hands should be open or slightly curled to avoid unnecessary body tension.

With proper form, you can engage your abdominals more while working out.

What Specific Treadmill Exercises Target the Abs?

Aside from knowing how can you get abs from running on a treadmill more effectively, consider doing other exercises that engage your rectus abdominis.

It’s the muscle found in the middle of your stomach and sides of the rib cage, also known as obliques.

These movements bring your legs up to your chest or vice versa. They can also be moves that make you go sideways.

Here are some abdominal exercises to add to your treadmill workouts.

What Treadmill Exercises Target the Abs

Incline sprint

  1. Warm-up by walking briskly or jogging for 5 minutes with no incline.
  2. Adjust your treadmill to about 6% incline at 5 to 6 km/h. Now, start sprinting for about 20 seconds. Squeeze your abs as you do this.
  3. Grab the handrails and place your feet on the sides of the deck. Rest for about 20 seconds before carefully hopping back onto the moving tread belt for another 20-second sprint.
  4. Repeat this move 10 to 12 times, or for about 20 minutes or more.
  5. Finish with a cool-down brisk walk or jog for 5 minutes without incline.

Side stepping

  1. Warm-up by walking briskly or jogging for 5 minutes with no incline.
  2. Adjust to 5 km/h or a comfortable pace and increase the incline to about 5%. Turn sideways and start doing side steps. Grab the handrails for balance if needed.
  3. Side step for about 30 seconds and add a side crunch with every step.
  4. Then swiftly turn to the other side to do another round of 30-second side stepping.
  5. Afterwards, switch back to a brisk walking mode for an active rest of about 1 minute. You can turn the speed or incline down at this point if needed for as long as you keep moving.
  6. Repeat the side-step move ten times or 20 minutes or more.
  7. Finish with a cool-down brisk walk or jog for 5 minutes without incline.

High knees

  1. Warm-up by walking briskly or jogging for 5 minutes with no incline.
  2. Adjust the treadmill to 9 km/h or your comfortable running speed, still without incline.
  3. Start running fast for about 1 minute. Then grab the handrails and alternately lift your knees towards your chest five times.
  4. Afterwards, switch back to a brisk walking mode for an active rest of about 1 minute. You can turn the speed or incline down at this point if needed for as long as you keep moving.
  5. Repeat the high knee move ten times.
  6. Finish with a cool-down brisk walk or jog for 5 minutes without incline.

Note that the high knee is an effective method for the lower abs but can be hard to do at first.

So, before trying this on the treadmill, try a few high knees off the machine until you get used to it.

How Long Should You Run on a Treadmill to Get Abs

Conclusion

Can you get abs from running on a treadmill? Yes, you can!

But you have to start with losing weight and reducing your belly size first.

Running on a treadmill for 30 minutes, five days a week, plus a good diet regimen should do the trick.

Once you achieve a healthy weight, you can switch to more targeted treadmill exercises for a more defined midsection.

Remember, our fitness goals do not rely solely on exercise duration.

You need to perform the proper exercise type and intensity to get your desired results.

Of course, you also need a high-quality treadmill! Check out my reviews and buying guide and see which model suits you best.

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