For many, the first association with a strong core is that “six-pack” look. While it’s a bonus we all want, a well-developed core is more important than aesthetics.
It’s the foundation of almost every movement we make. From holding good posture to carrying heavy loads, a strong core should prevent injury and support efficient movement.
This is also true when you’re rucking. We mostly think of rucking as lower body activity, but the core provides constant stabilization for the upper body as you walk with a weighted pack. Over time, your core muscles—including your abs, obliques, and lower back—will strengthen.
Let’s explore together how to build rucking abs, why it’s so essential for your overall performance (both in fitness and daily life), and how you can maximize the benefits of this military training approach.
How Rucking Builds Core Strength?
When you walk with a ruck plate (or a few of them) in your rucksack for rucking, your core muscles work differently than during regular walking.
And this isn’t just passive engagement—your core actively works to prevent slouching, maintain balance, and support your spine.
Each step during rucking shifts your body’s center of gravity, forcing your core muscles to contract to counteract the added weight and prevent you from tipping forward or losing your footing.
One of my favorite aspects of rucking is how naturally it incorporates progressive overload, which is a key principle in strength training. Every rucker increases the weight eventually, so your core has to work harder to maintain posture and prevent your back from arching.
How to Train Abs Building During Your Rucking Routine?
Like it or not, your core will work during ruck marching. However, there are several effective strategies to improve it further, upgrade muscular endurance, and build muscle mass.
Gradually Increase Weight
We all start with a weight of around 10-15% of our body weight. Later, we progress and add more load to intensify abdominal engagement. Just be sure to prioritize form over weight—heavier weight plate is only beneficial if your posture remains strong and your abs are engaged.
Interval Rucking
Alternating between faster and slower paces forces your abs to adjust to different speeds, engaging them more dynamically than at a steady pace. You can also include brief bursts of jogging or sprinting with your weighted backpack. These high-intensity efforts engage your abdominal muscle to a greater degree as they work to stabilize your body during quick changes in movement. Plus, you will burn more calories that way (and even more if you ruck in cold weather.)
Use Weighted Vests for Core Isolation
Swapping your training rucksack or a sturdy backpack for a weighted vest makes sense. GORUCK Training Weight Vest 2.0 distributes the weight across your torso, shifting some of the focus from your shoulder muscles and pecs to your core muscles. If you don’t have specialized rucking weights, like weighted vest, try to adjust shoulder straps and sternum strap on your rucksack.
Engage Your Core Mindfully
The mind-muscle connection is very important. Imagine bracing your core as if preparing for a light punch—this keeps your abdominal muscles activated without causing strain.
Complementary Core Workouts to Enhance Your Rucking Performance
Rucking core strength is built naturally through the exercise, but pairing it with core workouts can take your results to the next level. With exercises, you can concentrate on specific muscle groups. So, if you’re aiming for faster progress and a noticeable boost, it’s worth incorporating some complementary ab routines into your resistance training.
Core Exercises to Integrate
Adding classic core exercises into your weekly workouts is a great way to amplify the benefits of rucking. Planks are a must—they mimic the prolonged core engagement needed to stabilize your body while carrying a weighted rucksack. For a dynamic twist, try side planks to hit your obliques, which play a key role in maintaining balance on uneven terrain.
Other moves like leg raises and Russian twists directly target the lower abs and obliques as well. These exercises strengthen the muscles that stabilize your pelvis, reducing the strain on your lower back during rucking. If you’re short on time, combine these exercises into a circuit for a quick but effective workout.
For a more athletic core workout, perform exercises such as anti-rotational pull-through’s, turkish get-ups, and around the worlds. All of which can be performed with a sandbag.
Stability Exercises
To enhance balance and coordination, add stability-focused exercises to your routine. Using a Swiss ball or Bosu ball can simulate the dynamic demands of carrying weight over uneven ground. Stability planks, where you rest your forearms on the ball while keeping your body steady, are especially effective.
Another excellent option is single-leg exercises, such as single-leg glute bridges or standing knee lifts with a resistance band. These moves engage your core and improve the coordination between your core and lower body.
Why It Matters
When I started combining rucking with dedicated core workouts, the difference was night and day. My posture improved, I felt more stable, and I could handle heavier loads without feeling wiped out. These exercises might seem small compared to the effort of rucking, and that is somewhat true; the rucking workout will remain the most important, just as football practice is more important for a football player than the gym. But these exercises build the foundation for a stronger, more resilient core that complements your rucking.
Conclusion
After years of rucking, I can confidently say it’s one of the best workouts for building a stronger core.
The key to making the most of rucking for core strength is consistency. When I first started, I noticed that even with a moderate weight, my abs were sore the next day. But as I gradually increased the weight, varied my routine, and focused on maintaining a proper stance, the results started to speak for themselves. My abs became firmer, and my posture improved.
Whether you’re rucking to boost your cardiovascular fitness level, prepare for a hike, or just looking for a new way to challenge your body, think about your core. Rucking is physical activity that rewards you in ways you don’t always expect.
Frequently Asked Questions
Can rucking help in losing belly fat and revealing abs?
Rucking is a great way to burn calories, which can contribute to losing belly fat. The consistent calorie burn, combined with core activation, helps reduce overall body fat. Over time, this reveals more defined abs as you shed fat. But keep in mind that you can’t target fat loss.
How does uneven terrain impact core stability and abdominal engagement during rucking?
Uneven terrain requires constant adjustments to balance. As you ruck march on rocks, hills, and other obstacles, your abs and lower back muscles are exposed to significant stress, making your core work harder than on flat ground.
Can rucking help improve other physical performance, like running or cycling?
Yes, rucking improves cardiovascular endurance (like any other aerobic exercise), leg strength and core stability, which can enhance running and cycling performance. The core strength developed through rucking helps you maintain proper posture and body control, reducing fatigue and improving efficiency in other activities. It also builds muscular strength and leg muscles, which directly benefits running and cycling.
Should I focus on breathing techniques while rucking to help with core activation?
Focusing on breathing is excellent for better engagement of your core muscles. To increase core activation, try inhaling deeply and exhaling fully while tightening your abs.
References
Oliva-Lozano JM, Muyor JM. Core Muscle Activity During Physical Fitness Exercises: A Systematic Review. Int J Environ Res Public Health. 2020 Jun 16;17(12):4306. doi: 10.3390/ijerph17124306. PMID: 32560185; PMCID: PMC7345922.
Sturdy JT, Rizeq HN, Silder A, Sessoms PH, Silverman AK. Walking slope and heavy backpack loads affect torso muscle activity and kinematics. J Electromyogr Kinesiol. 2023 Jun;70:102769. doi: 10.1016/j.jelekin.2023.102769. Epub 2023 Mar 26. PMID: 37004379.
van der Hulst M, Vollenbroek-Hutten MM, Rietman JS, Hermens HJ. Lumbar and abdominal muscle activity during walking in subjects with chronic low back pain: support of the “guarding” hypothesis? J Electromyogr Kinesiol. 2010 Feb;20(1):31-8. doi: 10.1016/j.jelekin.2009.03.009. PMID: 19683459.
