Training abs comes with several benefits from improving posture, slimming waistline, and reducing risk for lower back pain. If you’re using a peloton, working on your abs is as important as spending time on the bike. But does Peloton have ab workouts?
In general, the peloton does have over 500 ab workouts available in the Peloton digital app. It has also two specialty programs that work on your core. Peloton core programs and classes are all accessible directly from the peloton library.
In this article, I will explain everything there is to know about how to get abs, can Peloton tone your stomach, and what are the best abs classes. In addition to see the list below, please read carefully the nutrition recommendation at the end.
Best Peloton Classes For Abs
Riding the peloton can give you abs because cycling involves constant side-to-side motion from your hips and pelvis during the pedal strokes. Therefore, keeping the core engaged throughout the class is essential not only for pelvis stability but also to prevent lower back pain.
Can peloton give you abs? As a whole, the peloton can give you abs because cycling requires consistent core activation and stability. Keeping the core engaged throughout the ride allows to hold the correct position and helps to maintain the integrity between the pelvis and lumbar spine.
I know that many people who ride the bike forget to engage their core, especially during long-distance rides. This leads to muscle fatigue and can cause lower back pain. So keeping the core activated throughout the class not only helps with abs but also prevents back problems.
How to keep abs tight on peloton? To keep the abs tight on the peloton you need to engage your core muscles at 20 to 40 percent of your peak contraction. Light muscle activity is enough to create intra abdominal pressure that keeps the spine in a neutral position, while allowing you to breathe comfortably, without muscle fatigue.
However, for people who just getting started, it is hard to keep the muscle engaged throughout the whole 30 – 45 minute class (or more). That’s why peloton also offers hundreds of core classes that help you work on your muscle strength and endurance.
Working on your core when you’re off the bike helps to strengthen your abdominal muscles, so it makes it easier to sustain that level of contraction when you’re on the bike.
Where can I find ab workouts on Peloton? In general, you can find ab workouts in the Peloton digital app in various class categories like strength, cardio, boot camp, or even yoga. Some of the ab workouts are focused just on abs, where other incorporate several ab exercises, as well as other full-body movements.
Learn more: Click here to read more about “peloton diet to lose weight“
I went through hundreds of peloton core workouts, including the ready-made programs. In this review, I will show you the best peloton classes for abs, together with detailed commentary and further recommendations.
#1 Crush Your Core
Crush your core peloton is number one on the list as this class has been taken by over 1 million people. This class is a great way not only to get the results but also to develop a habit of core workouts.
What is crush your core peloton? As a whole, crush your core peloton is a 4-week core training program available in the peloton app. It includes 22 core classes that range between 5 to 15 minutes. This is one of the most popular core workouts done by Emma Lovewell.
Why crush your core peloton is good for abs? As a whole, the crush of your core peloton is good for abs because it applies progressive overload principles, where you slowly increase the duration and intensity of classes with each consecutive week. This helps to build the volume, without muscle exhaustion.
What I like about this workout is it can be done by all levels of fitness because Emma provides a lot of modifications with each class. Also, every Saturday, she adds a new core session to the peloton library, which is the continuation of the crush your core program.
How to find crush your core on the peloton app? To find crush your core on the peloton app you need to go to the programs tab, not the classes. The thumbnail of the program has a black background, and the picture of Emma Lovewell doing a side plank. It has also a white letter with a “core” word in the middle.
You can learn more about “peloton crush your core program” in my article here.
#2 Strong Core Strong Body
Irene Scholz has a 28 days beginner to intermediate core program called strong core strong body. This program is all about doing abs from all different angles. The exercises include planks, sit-ups, and leg raises.
What is a strong core strong body peloton? As a whole, strong core strong body peloton is a series of 22 classes spread across 4 weeks that is designed to strengthen the abdominal muscles. Each week have 5-6 sessions that are initially locked and going through them one by one unlocks the next class.
Why strong core strong body peloton is good for abs? In general, the strong core strong body is good for abs because each has multiple abs exercises. The class duration is 5 to 10 minutes, which can be done either before or after your main strength or cycling session. The only caveat is the language barrier.
Is strong core strong body in German? As a whole, the strong core strong body peloton is in German because it’s done by Irene Scholz. You can still follow the class as Irene slowly transition from one exercise to another and gives challenging sessions. Alternatively, you can launch Emma’s crush your core workout.
I like this program because the exercises are challenging. In fact, I find that German classes are a little bit more intense, comparing to English classes. Fitness is really popular in Germany, which means a lot of people are active. According to statista.com, Germany and Italy have the biggest fitness market in Europe.
I’ve noticed that with the core, as well as with the cycling classes, the intensity is higher, comparing to regular English-speaking classes.
#3 Core Strength
Core strength peloton is a perfect option for everyone who just wants to do a quick workout, without starting the whole 4 weeks program. It has 5-minute and 10-minute abs classes that work only on your core.
What is a core strength peloton? Core strength peloton is a combination of ab exercises that require either bodyweight or weights. The class includes three to four rounds of doing an abdominal sequence of moves, back to back. Each sequence has four to five exercises that focus on upper and lower abs, as well as lower back and glutes.
Why core strength peloton is good for abs? In general, this class is good for abs because it combines all types of core exercises that target the core from all different angles. They include standing abs moves, stability planks, twists, leg raises, back extensions, sit-ups, and more.
Can you work your abs from a standing position? As a whole, you can work abs from a standing position because lifting the knee above the hip level engages hip flexors, as well as internal obliques and the rectus abdominis muscle. Standing abs exercises also reduce cervical tension, like crunches or situps.
Are standing ab workouts effective? In general, the standing ab workouts are effective because they help to engage abdominal muscle groups from different angles, without putting the pressure on neck and shoulders. They are also a great alternative for people who have limited mobility and cannot get on and off the floor easily.
I like to take classes with Rad because he has a good pace, where you can push yourself, but still, have enough time to recover. This means you can do quick ab workouts even after your running or cycling.
I also like Rebeca Kennedy because she has the toughest abs workouts in the peloton. Doing her 20-minute class three times a week is more than enough to get your abs visible, as long as you keep your calorie deficit (more on that later).
#4 Peloton Pilates
Peloton pilates is relatively new because there are just over 40 workouts available in the peloton app. The difference between pilates and regular core class is that pilates targets the small stabilizing muscles that cannot be reached during the regular crunches or situps.
Exercises like sit-ups require the engagement of large muscles, which inhibit the activity of the peripheral lumbar spine stability musculature. However, the pilates method is centered on performing exercises that help to isolate those small muscles that are hard to get (Di Lorenzo, Christine E. 2011).
Why peloton pilates is good for abs? As a whole, peloton pilates is good for abs because it helps to engage all deep core muscles including multifidus, internal and external obliques, pelvic floor muscles, transverses abdominis, rectus abdominis, erector spinae, and diaphragm.
Each muscle plays a role in stability and balance. This means pilates may not give you six-pack abs, but it will work on your posture, reduce back pain and help with better performance.
I like to do Pilates as a way to activate my muscles before doing any other type of workout (cycling or running). I also use pilates on my days off from training as a part of active recovery. A 10-minute low-impact work helps to down-regulate and de-stress.
It also helps me to stay alert when I feel like I’m getting tired, but I still have some work to be done. My 5-min wake up routine includes:
- Dry body-brushing (helps to improve circulation and stimulate lymph)
- 10-minute peloton pilates class (works on muscles in a low-impact fashion)
- 2-minnute cold shower (cold water stimulate skin receptors, alerts the body, triggers sympathetic response and increase the blood level of beta-endorphin) (Shevchuk, 2008).
A lot of my work requires being mentally focused. Adding pilates as a low-volume movement helps me to do my routine daily, without feeling sore the next day. I can even add that same routine on top of my normal workouts.
#5 HIIT Cardio
This type of workout is very similar to popular Shaun T Insanity or T25. I like those classes because they are the perfect alternative when I don’t have access to my peloton bike or gym. It is also good if you like to work out in a group of people.
What is HIIT cardio peloton? As a whole, the HIIT cardio peloton is a series of cardio classes that work intensity intervals with a 2:1 or 3:1 ratio. The class includes rounds of circuit training style exercise sequence (with or without the weights) that cover the whole body.
Why HIIT cardio peloton is good for abs? In general, the HIIT cardio peloton is good for abs because of several high-impact and plyometrics style exercises that target your lower abs and require a lot of core stability. The classes include exercises like jumping, running in place, side to side motion, or single-leg movements.
This means that jumping or doing high knees doesn’t “work” on your abs directly. But keeping your core tight during those moves actually stimulates the muscle more than when doing simple squats or push-ups (Hill, 2011).
I like to go HIIT cardio when I’m traveling or I’m in the morning rush to get out of the door as quickly as possible. In those times, doing the 20-minutes workout is more than enough to break the sweat, get my heart rate up, and get more energy for the day.
It is also convenient when I’m stuck in a hotel room without access to the gym. So doing the HIIT cardio not only helps to burn calories but also works on my core at the same time.
#6 Bootcamp Core
Bootcamp class is part of the new peloton series where you use both cardio equipment like bike or tread, together with doing full-body exercises. Bootcamp core is the separate section of the Bootcamp category, where your entire focus is on abs.
What is boocamp core peloton? In general, the Bootcamp core peloton is a series of classes that combine abdominal workouts with cardio using a treadmill or peloton bike. The class involves a circuit training style workout that stimulates muscle growth, builds endurance, and improves the cardiovascular system.
Why Bootcamp core peloton is good for abs? As a whole, Bootcamp core peloton is good for abs because adding cardio rounds between core exercises allows to continue working out and strengthen the muscle, without causing muscle fatigue. The class duration lasts between 30 to 45 minutes.
This class is perfect even for beginners because it helps to work on both strength and cardio without being sore. Constant rotation between bike and weights forces the blood to flow from one muscle to another, which helps to reduce lactate buildup (Manojlović, 2019).
The less lactate build-up in the muscle, the less DOMS (delayed onset muscle soreness) you feel after a session. In fact, this type of workout is also popular in a number of gyms like F45 or OrangeTherory.
Learn more: Click here to learn more about “does peloton have boxing classes?“
To answer the question is peloton good for your core I would say it is a highly valuable resource that provides everything you need to get your abs pop. However, keep in mind that when your goal is to get abs, consistency and diet are the most important.
This means you can spend hours doing peloton core classes that target lower abs, but if your diet isn’t optimal, or if you consume more calories than you burn you won’t be able to see results.
Studies have shown that 6-week abdominal exercise training alone wasn’t enough to improve body composition and reduce abdominal subcutaneous fat (Vispute, et al. 2011).
Although, the 6-week abs program significantly improved strength and muscle endurance.
This means doing a Peloton abs workout alone is a great way to build muscle, but it’s not enough to get visible abs. For your abs to pop, you need to implement a calorie deficit, high protein diet, together with consistency.
I’m not gonna be covering here the details of doing a calorie deficit and high protein diet. I’ve already covered that in “calorie deficit and protein“, which I recommend you read.
In general, the peloton is good for abs because it has hundreds of core-specific workouts that target abdominals muscles, glutes, and lower back. Plus, it has several full-body workouts that also include standing core workouts and crunches and planks.
Core muscles play a role in the pelvis alignment during the rides. So if you’re a cyclist or s runner, having a regular core workout can improve your muscle endurance and make it easier to maintain correct posture while training.