Skip to content

Does The Rowing Machine Help Lose Belly Fat? Let’s Find Out!

Does Rowing Burn Belly Fat?

Rowing is an excellent exercise for toning your core muscles. It also helps tone your arms, legs, back, shoulders, and abs.

But did you know that rowing burns belly fat too?

Here’s why…

When you row, you’re using your entire body to move the boat forward.

As you pull the oar back, you’re pulling your stomach muscles outwards, which forces your abdominal organs to expand.

This causes your internal organs to push against each other, creating heat inside your abdomen.

This in turn increases blood flow throughout your digestive system, helping flush toxins from your liver and kidneys.

And since it’s a low-impact workout, there are no risks of injury or joint damage.

So if you want to burn belly fat while working on your fitness routine, try adding some rowing regime into your daily workouts!

How To Do A Row?

Everyone knows that rowing is one of the best exercises for increasing the size of your biceps.

And why shouldn’t it be? This great exercise targets all the muscles of your arms, including your triceps, while also engaging your back muscle mass.

And while rowing isn’t the best choice for every abdominal muscle group, it is excellent for one–the biceps.

To do a row:

  1. Start by sitting down with both feet flat on the floor.
  2. Make sure your hands are directly below your shoulders, and your knees below your hips.
  3. Lift your knees off the floor slightly.
  4. Your torso should be at about a 45-degree angle to the floor.
  5. Press your butt backwards until your hips are at about a 90-degree angle.
  6. Raise your head, look straight forward, and tighten your abs.
  7. Hold the position for 1 or 2 seconds, then lower yourself back down.

When it comes to fitness, there are a ton of different exercises out there.

And it can be tough to find the method that is most effective at helping you reach your goals most quickly.

But, if you know what you are doing, you can work most workouts into your schedule.

If you are looking for a good exercise for your bicep, then you may want to try a row.

How long to use a rowing machine to lose belly fat?

You may already know the rowing machine is a great choice for fat loss, but you may not know exactly how many minutes you need to use it to achieve the desired weight loss.

A recent study found that if you use a rowing machine for 30 minutes three times a week for a year, you will not only lose belly fat, but you’ll also shrink your waist by 3 inches and burn up to 200 plenty of calories per session.

So, if you’re thinking about buying a rowing machine, take some quality time to think through all these factors first.

There are plenty of other ways to toned body besides using a rowing machine.

For example, you could do pushups, pullovers, triceps dips, wrist curls, shoulder presses, etc.

These moves target specific muscle groups and help build leaner muscles. They also allow you to focus on each individual area while working out with minimal distractions.

Of course, nothing beats a rowing machine for total shaped body conditioning. But, if you prefer something else, give those alternatives a shot!

Can rowing on a machine get you abs?

Rowing is an excellent full-body workout that improves balance, strength, and core stability.

If you’re looking to build your abs, rowing will help you out!

But to get the most out of rowing, you need to choose the right machine to row, and that’s where we come in.

We’ve selected the following rowers for our list of the best rowing machines for abs:

The Bowflex SelectTech Classic Rower

This model has been around since 1999, so it’s no surprise that this classic still holds its own today.

It features adjustable seat height, which allows users to adjust their seating posture according to comfort level.

There are two handles for easy grip control during the entire stroke cycle.

And, like any other bowler, this model offers resistance training levels from 0% to 100%.

The Stamina Pro Model T2 

With over 20 years under its belt, this model was designed specifically for people who have trouble finding the perfect fit when purchasing a new piece of equipment.

With a wide range of adjustments, this model provides optimal support for almost everyone.

This model includes a patented footplate system that helps reduce stress on joints and connective tissue.

You can even add extra padding to make sure you feel comfortable throughout every single stroke.

The Body Solid Gold Series RowPerfect 

With a sleek design and high-quality materials, this model looks just as nice as it performs.

Its padded seats provide maximum comfort, and the ergonomic handlebars offer complete hand and finger placement.

This model boasts four preset programs plus one custom program. Plus, you can easily change between them without having to reset the machine.

Rowing on a machine is a great muscle-building workout, especially for your abs.

Will rowing get rid of back fat?

The rowing machine is a great exercise for the back and entire body. It is a low-impact exercise and can help to reduce fat in the back.

Rowers have been known to gain strength from their backs as they develop more power over their legs.

This helps them become stronger and faster when racing.

It has even helped athletes who suffer injuries like herniated discs recover quicker than before.

To see results, you must make sure you perform this exercise correctly. You don’t want to injure yourself during any type of movement.

Here are some tips to follow to ensure safety:

• Always warm up properly before starting an intense workout. Start slowly and gradually increase speed and intensity of rowing routines.

• Make sure you keep proper form throughout the set. If you feel pain, stop immediately.

• Don’t forget to stretch after completing your workout. This will prevent injury later on.

Rowing machines come in various shapes and sizes. Some models include handles so you can hold onto them while performing the move.

Others feature foot pedals which allows you to control the resistance level.

Some models offer adjustable settings so you can adjust the amount of resistance based on your current fitness goals levels.

Regardless of the model, the best way to choose one is to determine whether you plan to use it regularly or just occasionally.

If you plan to use it frequently, consider investing in a quality unit. These units usually last longer and provide better performance.

However, if you plan to use it sporadically, then go ahead and buy a cheaper version.

Just remember to purchase a warranty whenever possible.

Why Form Matters In Rowing?

When you look at top rowers, you’ll notice that their bodies are long and lean muscle.

That’s because rowing machine options is an endurance sport, not a power sport. It’s not about getting big muscles, but about getting long muscles.

Rowing is a very flexible sport. You can row almost anywhere, and it can be enjoyed by all ages.

Every time you catch a wave, you’re moving forward.

Form is the basics of rowing technique used to execute an exercise. Correct form is essential to avoid injury.

For example, for the biceps curl, proper form involves using an EZ-bar, standing tall, with the back straight, the knees slightly bent, and feet shoulder-width apart.

The bar should be held straight, with the forearms perpendicular to the floor.

The elbows should be by the sides of the body, and the wrists should be straight.

The bar should be lowered slowly until it almost touches the thighs, then it should be lifted back to the starting position.

When you row, you should be using good posture at all times. Your spine should always remain straight and tall.

In addition, these movements will strengthen your core muscles. This means you’ll build endurance and stamina.

As mentioned earlier, rowing workouts requires excellent energy balance and coordination.

So, by practicing these exercises, you’re helping to maintain those skills.

How to Maximize Your Belly Fat Loss?

You may have heard people say that belly fat doesn’t burn as easily as other types of body fats.

But there is no scientific evidence supporting such claims.

Belly fat burns extra calories than subcutaneous fat does. However, when compared to visceral abdominal fat, it actually burns fewer calories.

This is why most experts agree that losing weight from your stomach area isn’t easy.

But what you do need to know is how to maximize your efforts.

Here are three ways to help lose belly fat quickly:

1) Eat less food.

When you eat too much food, you store extra energy intake in your abdomen. So, try eating smaller meals instead of larger ones.

2) Drink plenty of water.

Water helps keep your metabolism running smoothly. Plus, it flushes out toxins from your system.

3) Exercise daily.

Even though exercising won’t get rid of belly fat overnight, it will make sure that you don’t gain any new extra pounds around your middle.

It also keeps your heart healthy and strong.

These tips aren’t going to work miracles. If you want to see results fast, you’ll need to combine them with some healthy diet changes.

Remember, this type of fat loss takes dedication and consistency. Don’t give up!

Benefits of Rowing Machine

If you’ve been looking into buying one of these machines, here are ten reasons why you should consider doing so:

1) Cardio workout

Cardiovascular activity has many benefits. For instance, it improves blood flow throughout the entire body.

And it increases oxygen levels in our cells. As a result, we feel better overall.

Plus, cardiovascular workouts increase major muscle mass. That way, we look leaner muscle and stronger.

2) Weight training

Weight lifting builds strength and tone in every part of the body. And since rowing uses only small amounts of force, it allows us to target specific areas without causing damage.

3) Flexibility

Because rowing works on multiple joints simultaneously, it makes stretching easier. In fact, it even reduces joint stiffness.

4) Balance

Rowing strengthens our legs while improving our ability to control our center of gravity. It’s like having a personal trainer working for you 24/7.

5) Core stability

Since rowing targets both upper and lower abs, it can improve our core stability. We call this “core” because it involves everything below the waistline.

That includes our abdominals, obliques, hips, glutes, etc.

6) Strength Training

We already discussed how rowing develops our cardio fitness. But did you know that it also helps develop muscular power?

For example, if you were to lift weights, you’d use mostly your biceps.

With rowing, however, you’re using all parts of your arms, including your triceps.

So, not only does it build endurance, but it also gives us greater flexibility.

7) Muscle toning

The muscles used during rowing exercise include those found in the back, shoulders, chest, arms, thighs, calves, buttocks, and hamstrings.

As a result, they become tighter and firmer. This means that we look slimmer and sexier.

8) Better posture

By strengthening our core, we automatically learn proper posture. When we stand tall, we appear taller and thinner.

9) Improved sleep quality

Our bodies produce melatonin naturally at night. Melatonin is an anti-aging hormone which promotes restful sleep.

When we row regularly, it produces more melatonin than when we do other types of exercises. So, by rowing, we actually help ourselves relax before bedtime.

10) Increased energy level

Our brains release endorphins as a natural response to physical activity. Endorphins boost our moods and reduce stress.

In addition, they promote relaxation and increased feelings of well-being.


If you want to get a flat stomach and lose belly fat, rowing is a great workout routine.

But you should add it to your fitness routine alongside the other good exercises such as running, cycling and swimming.

Rowing will help you lose weight and get in shape, but you must also make sure you eat healthy and take your time commitment to see results.


Randy Lucas

Randy here - Fitness enthusiast and avid runner - besides running I also love playing with my two German Shepherds Peter and Bruce - oh and I love cooking. I am the Webmaster over at where I ramble about all things fitness in an effort to make the world a healthier place.