Last Updated on October 28, 2021 by JP
An indoor rowing machine is an excellent choice if you want to lose weight and tone and sculpt your body. Many people carry a bit of extra weight in the mid-section and stomach and this article will show you the way a rowing machine benefits your stomach area.
In this guide to the benefits of using a rowing machine for your stomach, you’ll learn all you need to know about using a home rowing machine to lose excess belly fat and tone that tummy.
We also include some helpful tips on how to maximize your workout to build stronger abs and lose your belly fat faster while rowing.
Our Guide To Using A Rowing Machine To Lose Belly Fat
If you are using a rowing machine to lose weight, remember that the golden rule is to burn up more calories through activity than you consume.
A rowing machine benefits your abs by constantly using all of your core muscles with every rowing stroke, and it also gives you a very effective calorie-burning workout that will help you to achieve your weight loss goals.
Why Is It So Difficult To Lose Belly Fat?
Belly fat has been found to have a higher concentration of fat cells than other areas of fat in the body, but it also includes visceral fat, which is the term for fat that surrounds internal organs.
This visceral fat can have serious implications for your health and is associated with type 2 diabetes, certain types of cancer, and also heart disease.
But it is possible to address this health issue by using a rowing machine to lose belly fat. The most important thing when attempting to lose the fat around your midsection is to be consistent in your exercise routines and to follow a healthy eating plan for optimal results.
Are There Health Benefits From Rowing To Tone Abs And Lose Belly Fat?
There are several health benefits associated with the cardio workout and strength training that indoor rowing provides.
Cardio exercise such as rowing raises your heart rate, improves your cardiovascular fitness, and burns lots of calories which is what causes weight loss.
Strength training, also known as resistance training, helps you to improve your endurance levels and build muscle. This in turn raises your metabolic rate, which is the rate at which your body burns calories.
Studies have shown that losing fat from your midsection can lead to an improvement in, and in some cases a reversal of, certain medical conditions which are caused by excess weight in that area of the body.
How Do I Burn Belly Fat And Build A Six-Pack With Rowing?
You will never see your six-pack unless you remove that excess belly fat that lies under your skin. Rowing to the rescue, not only does this form of exercise strengthen your abdominals but it also provides an amazing calorie-burning, fat-busting workout.
It helps to burn fat all over your body and will burn the stubborn fat from your midsection too, and it does this by burning calories to give you energy while working out.
Many factors such as your weight, fitness levels, etc influence the rate of calories burned on a rowing machine. But, the average user will burn up to 300 calories in just 30 minutes of moderate rowing.
How Long and How Often Do I Use A Rowing Machine To Lose Belly Fat?
Your starting weight, individual weight loss goals, and fitness levels are factors that will influence your recommended rowing times.
Rowing for 30 minutes a day at a moderate intensity three times a week will improve your general fitness, but if you want to shed excess belly fat you may want to increase it to about 45 minutes.
For maximum belly fat reduction, we recommend that you engage in moderate to high-intensity rowing for 45 minutes, 4 to 5 days a week. On the in-between days, your body needs to rest in order to build and repair the muscles and tissues.
Some Useful Tips That Will Help You To Lose Belly Fat More Efficiently Using A Rowing Machine
Get Into The Fat Burning Zone
Rowing steadily at a medium intensity and moderate pace, while keeping your maximum heart rate between 65 – 75% for the total duration of your rowing workout, is known as steady-state rowing.
The steady-state rowing technique is hailed in the fitness industry as the method to get into the “fat-burning zone” because, while you are in that state, fat is targeted as the main source of energy for your body.
To shed the unhealthy excess fat from your midsection you should use the steady-state technique. This rowing method is also useful if you are using a rowing machine for back fat.
Hit Your Target With HIIT
High-intensity interval training ( HIIT) is a cardio training technique that requires you to alternate bursts of intense exercise with less intense recovery periods, at regular intervals.
The HIIT technique causes what is called Excess Post-Exercise Oxygen Consumption (EPOC) otherwise known as the “afterburn effect”.
This is when your body increases its oxygen intake to account for the loss of oxygen resulting from a strenuous workout, to assist in recovery.
It results in a raised metabolic rate that continues for hours after your workout has ended, which means you’ll be burning calories at a higher rate for longer.
Maintain Proper Posture
It is essential to maintain proper form and posture while working out, and this is just as important when rowing. Observing correct posture during your workout will reduce the risk of injury and muscle stiffness afterward.
Sit as upright as possible. Look straight ahead of you while holding your chin up, and do not let your head droop or shoulders sag. Also, avoid hunching your back while rowing. Breathe deeply and evenly throughout your routine.
Try to keep your abdominal muscles tightened and your body as straight as possible as you lean back in the seat while pulling the bar with your arms towards your chest just under the sternum.
Flex Your Abs
The practice of keeping your abs tight is called flexing. You can use this simple yet effective technique while rowing.
You aim to train your body to eventually keep your abdominal muscles flexed all the time, and not only while working out.
The benefit of flexing your abs is that the effort will cause your body to burn calories at a higher rate than usual, and that increased burn rate will assist with losing fat around your midsection.
How To Use A Rowing Machine To Lose Belly Fat (FAQ)
Will rowing tone my midsection?
Throughout the rowing stroke, your core muscles and abdominals are engaged. When the body is sliding forward at the end of the rowing stroke, your abs are targeted much like they would be when performing a sit-up, and this will produce the same result that doing sit-ups would.
Why is it so difficult to lose stubborn belly fat?
Stubborn belly fat is so difficult to lose because it consists of a higher number of a type of fat cell that is very resistant to conventional weight loss methods, and therefore a lot more difficult to burn off.
Difficult does not mean impossible though, and with consistent targeted exercises such as indoor rowing and a healthy diet, you will be able to ditch that fat around your belly and keep it off.
What are the benefits of High-Intensity-Interval Training (HIIT)?
HIIT improves your cardiovascular fitness levels, builds muscle, helps with weight loss, and burns more calories at rest by increasing your metabolic rate.
It also prevents workout boredom by keeping things interesting.
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