If your goal is to build a stronger core, doing ab work is pretty much always a good idea. "Like just about everything else in exercise, the 'best' time to do abdominal exercises is whenever you can," says Tom Holland, MS, CSCS, an exercise physiologist and fitness adviser for Bowflex.
But if you just started running regularly or you like to hit the gym for a treadmill strut workout or indoor cycling class, you might be wondering whether it's better to do abs before or after cardio. Among other things, that depends on personal preference; I, for example, always used to do abs after a run. I switched to a pre-run ab workout, frankly, because I wanted to get it out of the way. (Yes, that was my extremely scientific reasoning.)
But when it comes to doing abs before or after cardio, there is some actual science that goes into it. Here's what experts have to say about the best time to do abs.
When to Do Abs For the Best Results
If you like doing ab workouts after cardio or running and that's what works for you, then keep on keeping on. But if you could go either way or are trying to develop the most efficient routine possible, Holland says pre-cardio ab work is the way to go.
"If you wait until after your workout, you will be fatigued with less energy to perform your ab moves," he tells POPSUGAR. Your form might suffer, and you may not be able to get in as many reps or hold isometric positions, like a plank, for as long. All of which translates, potentially, to less-than-optimal results. Working your abs when you're still fresh may allow you to push your intensity more while keeping up your proper form, Holland explains.
Doing some dynamic warmup exercises — including ab moves — ahead of a run or cardio workout can also help activate or "turn on" those muscles, making it easier for you to engage your core during whatever workout you're doing. This can help improve your movement pattern so you have better form while you're running. "By being in tune with the core musculature, including the abdominals, obliques, back, and glutes, you will place your body in a better position to transfer energy," Niraj Vora, DPT, cofounder of The Stride Shop, previously told POPSUGAR. What that means is your body will be working more efficiently, helping you run safer and stronger.
Switch Up Your Timing to Challenge Your Body
All that said, Holland says the overall best approach might actually be to switch between doing abs before and after cardio. This gives you "maximum variation and muscular stimulus," he explains, challenging your muscles and keeping your body from getting used to one approach. However, if your primary goal is to build ab strength, Holland still recommends going with the pre-run option.
If you want to get really wild with your core work, you can even do ab exercises during a run, which might mean pulling over on the side of the track for a plank or hopping off the treadmill for a quick ab circuit. This less-traditional approach has its advantages. If you intersperse ab moves throughout your cardio, "your body will be warmed up yet not too fatigued," Holland explains, helping your body to get more out of the exercises.
Whatever you choose, doing core work along with your cardio is a good habit to maintain, and the benefits go far beyond aesthetics. "Having a strong core will maximize your running performance as well as enjoyment," Holland says. A strong, stable core lessens your risk of injury while doing any kind of workout and helps you feel better doing it.
And fun fact: running helps you build strong abs in return. Talk about a win-win.
— Additional reporting by Lauren Mazzo
FAQs
But if you could go either way or are trying to develop the most efficient routine possible, Holland says pre-cardio ab work is the way to go. "If you wait until after your workout, you will be fatigued with less energy to perform your ab moves," he tells POPSUGAR.
Is it better to do an ab workout before or after a run? ›
Speaking to Men's Health for an article titled Why You Should Work Your Abs First, Cosgrove says, “People achieve better results when they do core exercises at the beginning of their workout instead of the end.
Is it better to do abs first and then cardio? ›
You'll get more out of your ab workout if you do it before cardio because you'll have more energy, "which will allow you to train with more intensity," Lee explained.
Is it better to workout before or after running? ›
If you aim to improve cardiovascular endurance and burn calories, running before the workout can be beneficial. It warms up your body and primes it for the upcoming exercises. On the other hand, if your focus is on building strength and muscle, consider running after your workout to avoid fatigue during weightlifting.
Do I need to train abs if I run? ›
A: While running can contribute to weight loss and core strengthening, it may not be enough to achieve visible abs on its own. A well-rounded fitness routine that includes targeted ab exercises, proper nutrition, and varied cardiovascular exercises is essential for optimal results.
What is the best time for abs workout? ›
But, doing abs workout exercises at home in the afternoon or early in the evening is scientifically proven to be the most suitable time of the day. Morning time for an abs workout is not considered efficient because our body gets stiff during the early hours.
Can I do abs and cardio on the same day? ›
Even though you can focus on doing only abdominal strengthening one day and cardio the next day, incorporating both together in one workout may be a more efficient way to reach your goals. In fact, cardio is a necessary part of toning your midsection as it helps maintain a healthy weight by burning excess calories.
Should I do cardio or abs to lose belly fat? ›
Working out your abs strengthens the abdominal muscles, but doesn't directly decrease your body fat percentage. To actually reduce body fat, you'll also need to incorporate cardio exercises and change up your diet.
Is it better to do cardio before or after workout for belly fat loss? ›
If your goal is to lose weight...
Most fitness trainers therefore recommend doing cardio after weight training, because if cardio is performed first, it may use up much of the energy source for strength training, fatiguing the muscles before their most intense session. This way the workout may be less effective.
Is it better to do cardio or weights first? ›
If you are training for a 5K or a marathon, you will want to do cardiovascular training first for maximum performance. If you want to increase your muscle strength, do strength training first when your muscles are not fatigued from cardio.
Fatigue from running may compromise your strength training performance, leading to suboptimal results. On the other hand, performing strength training before running allows you to allocate maximum energy and effort towards weightlifting, ensuring proper form and the ability to lift heavier weights.
Is it better to run in the morning or at night? ›
At the end of the day your body is ready for the effort and the window from 5 to 7 pm is often conducive to good performance. If your training plan calls for a long run, getting out during the early evening can be your best bet.
What should I do first, running or exercise? ›
The short answer that everyone is looking for can be condensed. If you want to build muscle, run first. If you want to build your endurance and aerobic capacity, run last. Essentially, your body's adaptive response is greater for the type of exercise that you finish your workout doing.
Should you run or do abs first? ›
But if you could go either way or are trying to develop the most efficient routine possible, Holland says pre-cardio ab work is the way to go. "If you wait until after your workout, you will be fatigued with less energy to perform your ab moves," he tells POPSUGAR.
Why do runners have flat stomachs? ›
Running can help to create a caloric deficit, which may reduce the padding around your abdomen (but remember, some fat is necessary to cushion vital organs).
How important are abs for running? ›
A strong core is a solid foundation for strength in the rest of the body. The main benefit of core strength for runners is increased stabilization in the torso. Your core muscles (the chest, back, abs, and obliques) are what keep your torso upright when you run, and reduce “wobbling” when moving your arms and legs.
Do ab workouts help you run faster? ›
Targeting big muscle groups around the hips, lower back, glutes and abs will improve your running times and technique according to recent research.
How often should runners do abs? ›
You should aim for a core running workout at least once a week to keep your core strong and healthy.
Will running and ab workouts burn belly fat? ›
Evidence shows that you can't lose belly fat by exercising your abs alone. For total-body fat loss, use a combination of aerobic exercise and resistance training, such as lifting weights. In addition, eat a healthy diet with plenty of protein, fiber and portion control — all of which are proven to help reduce body fat.
Should I run before or after lifting for fat loss? ›
If your goal is better endurance, do cardio before weights. If your goal is burning fat and losing weight, do cardio after weights. If you want to get stronger, do cardio after weights. On upper-body strength training days, you can do either first.
