You can incorporate some amazing toning exercises into the indoor rowing machine, otherwise known as the erg. This workout machine as gained tremendous popularity in the fitness world, and for good reason. Rowing is not only a heart pumping workout but also a challenging full-body workout exercise that engages multiple muscle groups simultaneously.
Whether you want to torch calories, tone through ab exercises, build muscle, or improve endurance, an indoor rowing machine can provide these benefits. One of the standout features of rowing is how it tones the body and strengthens the core, particularly the abdominals.
In this post, we’ll dive into how rowing shapes the body while emphasising toning exercises and ab exercises.
A Full-Body Toning Exercises Workout Like No Other
Unlike some cardio machines that focus primarily on the legs or arms, an indoor rowing machine engages approximately 86% of your muscles. This makes it one of the most efficient pieces of equipment for toning the entire body. When you row, you use your legs, core, and upper body in one fluid motion. The drive phase, where you push against the footrests, primarily engages your legs, while the pull phase works your back, arms, and shoulders. Your core muscles are consistently engaged throughout the motion, which is where the real magic happens for ab exercises and toning.
Here’s how rowing shapes key muscle groups:
- Legs and Glutes: The pushing motion engages your quadriceps, hamstrings, and glutes, toning and building endurance in the lower body. This is key for those looking for leg toning exercises that are low-impact but highly effective.
- Back and Shoulders: As you pull the handle toward your chest, you activate your upper body muscles, particularly your lats, trapezius, and deltoids. This action promotes toning in the back and shoulders, helping to create a defined, strong upper body.
- Arms: Your biceps and forearms get a good workout during the pull phase, helping to shape and tone the arms. For many, toning exercises for the arms can be hard to isolate, but rowing efficiently targets these muscles without adding bulk.
- Core and Abs: One of the standout benefits of using a rowing machine is how it works the core, including the abdominals and obliques. Rowing strengthens these muscles by requiring balance and stabilization throughout each stroke. It essentially turns the entire workout into a prolonged ab exercise, making it ideal for those aiming for a strong, toned midsection.
The Role of the Core in Rowing
While most fitness enthusiasts associate rowing with cardiovascular health or leg strength, the role of the core—particularly the abs—cannot be overstated. To maintain proper posture and rowing form, your core must remain engaged. This constant contraction makes rowing one of the best ab exercises available.
Think about it: each stroke requires moving from a compressed to an extended position. During this motion, your abdominal muscles work to keep your body stabilized and to control the transition between movements. Whether you’re returning to the start of the stroke or extending your arms and legs during the drive, your core is working to maintain balance and generate power.
The result? A toned, strengthened core that helps improve posture, enhances balance and supports other fitness activities. Rowing offers the perfect combination if you’re looking for a workout that can double as the most effective ab exercises and toning exercises.
Rowing for Weight Loss and Fat Reduction
Rowing also provides a highly effective way to burn calories, which can be essential for fat loss and overall body toning. Because rowing is a full-body workout that engages multiple muscle groups simultaneously, it has a high calorie-burning potential, allowing you to shed fat while toning muscles. The more muscle groups you work, the more calories you burn. This calorie-burning factor is crucial for someone aiming to reveal toned muscles—especially the abs.
Cardiovascular benefits aside, rowing stimulates muscle activity, which means you’re not just losing fat but also developing lean muscle tissue. Lean muscle increases your resting metabolism, helping you burn more calories even after your workout. When combined with a healthy diet, rowing can be essential in any plan for weight loss and body toning.
Toning Exercises on the Rowing Machine
The beauty of an indoor rowing machine is its versatility. While the rowing stroke itself engages multiple muscle groups, there are ways to modify the workout to target specific areas of the body even more intensely. For those looking for focused toning exercises or ab exercises, the following strategies can maximise your results:
- Power Strokes: Focus on short bursts of power during your rowing session to build muscle strength and tone. Start with a slow, controlled rowing stroke, then increase the intensity for a short period, for example 500m distance, emphasising the push with your legs and the pull with your arms. This technique effectively enhances muscle toning.
- Rowing Intervals: Interval training alternates between high-intensity rowing and low-intensity recovery. This is great for fat burning and improves muscle endurance and tone, particularly in the core and upper body.
- Core-Focused Rowing: To increase the intensity of the ab workout, slow down your strokes and focus on contracting your core muscles during both the drive and recovery phases. You can even perform a pause at the finish (when you’re leaning back slightly) to engage your abs further.
Ab Exercises Complementary to Rowing
To take your core strength to the next level, combine rowing with specific ab exercises off the machine. Adding these exercises, in addition to your routine, can help you carve out a more defined midsection while improving the core strength you’ll need for rowing:
- Planks: An excellent way to strengthen the entire core, especially the transverse abdominis, which plays a vital role in maintaining proper rowing form.
- Russian Twists: This movement targets the obliques and enhances the rotational strength needed during the rowing stroke.
- Leg Raises: Incorporating leg raises helps build the lower abs, which are also engaged during rowing, especially during the recovery phase.
Conclusion: Row Your Way to a Toned Body and Stronger Abs
Incorporating an indoor rowing machine into your fitness routine is one of the most efficient ways to tone your body. The combination of aerobic exercise, muscle toning, and core strengthening makes it a versatile and effective tool for fitness. Whether you’re interested in toning exercises for the legs, arms, or back or seeking the ultimate ab exercises, the rowing machine delivers it all in one workout. By consistently rowing and incorporating toning exercises and ab exercises through interval training, you can sculpt a leaner, stronger physique while building endurance, burning fat, and enhancing overall fitness.
10 Rowing Machines to Suit Your Budget
Leikefitness Hydraulic Rowing Machine
Price: £139
The Leikefitness rowing machine delivers a highly efficient, low-impact workout that targets your core muscles, including your back, legs, arms, abs, and glutes. With full-motion arms, it allows for a greater range of motion in the shoulders, enhancing the effectiveness of your exercise routine.
Designed for a seamless indoor exercise experience, this rowing machine features a hydraulic resistance system that ensures a smooth, quiet rowing session. Whether you’re rowing hard or taking it easy, you can enjoy your workout without worrying about disturbing family members or neighbours.
The foldable Leikefitness rowing machine comes partially pre-installed and includes a detailed assembly and operation manual, allowing you to set it up quickly. The LCD monitor tracks essential workout metrics such as rowing time, stroke count, reps per minute, and calories burned in real-time. When you’re done, simply fold it up to save space.
Built with a sturdy steel frame, this rowing machine is designed for durability and comfort. It features a 3D elastic large seat and non-slip handlebars for a secure and comfortable grip. The large, anti-slip foot pedals with adjustable straps ensure your feet stay securely in place during workouts. With adjustable hydraulic resistance and a weight capacity of up to 300 lbs, it’s suitable for every member of the family.
Leikefitness is a trusted name in fitness equipment. They offer a one-month unconditional replacement policy, free replacement parts for a year, and 24-hour customer service to ensure complete satisfaction with your purchase. Don’t let the low price fool you that this is an inferior machine. It’s tough.
This was my first rowing machine and I lost a ton of weight over six months by just rowing for 30 minutes a day. It’s the same rowing machine that Tom Selleck was using in Three Men and a Baby.
I now own a Concept 2 rowing machine.
Available to buy at Amazon.
Dripex Magnetic Rowing Machine
Price: £169.99
The Dripex rowing machine offers everything you need for an effective at-home workout, featuring 16 levels of magnetic resistance that allow you to adjust the intensity from easy to challenging.
Built with a sturdy aluminium flywheel and slide rail, this rowing machine uses a no-touch magnetic resistance system to ensure your workouts are as quiet as possible. The smooth and silent tension system provides a seamless experience, allowing you to exercise without disturbing others.
Ergonomically designed for comfort, the Dripex rowing machine features a molded foam-padded seat and oversized non-slip pedals for secure footing. The multi-functional LCD monitor tracks key workout metrics like Time, Distance, Stroke Count, Total Count, and Calories burned, helping you monitor your progress effectively.
This compact machine is perfect for indoor workouts, providing a low-impact way to improve aerobic fitness and build muscular endurance. Equipped with built-in wheels, the rower can be easily moved, and its upright storage design saves space when not in use.
The Dripex rowing machine is an excellent choice for beginners looking to start their fitness journey at home. Backed by reliable A/S customer service, you can make your purchase with confidence knowing support is readily available.
Available to buy at Amazon.
PASYOU Water Rowing Machine
Price: £239.99
The PASYOU water rowing machine is meticulously crafted to deliver long-lasting durability and superior performance. Built with a solid steel frame measuring 2.4″x1.2″ (60x30mm), this machine offers unmatched stability and strength, supporting users of all fitness levels and handling weights up to 350 lbs. Whether you’re just starting or an experienced athlete, you can push yourself with confidence, knowing the PW30 is designed to handle intense workouts with ease.
The PW30 rowing machine is perfect for those seeking a compact and efficient solution for home fitness. With a small footprint of just 17.7×21.7 inches (45x55cm), it fits effortlessly into your home gym or any tight space. When not in use, the rower can be stored upright, saving even more space. Weighing only 55 lbs (25kg), it’s easy to move and store, offering the ultimate convenience for your home workout routine.
Glide through your workouts with the PW30’s water resistance system, designed for a smooth, quiet, and immersive rowing experience. High-quality aluminium tracks and a triple pulley axle system ensure fluid motion, while the serene sound of water enhances the authenticity of your workout. You’ll feel connected to each stroke, making every session both enjoyable and effective.
The PW30 water rowing machine features a dual-blade system in the water tank, providing dynamic resistance that scales with your effort. Adjust the intensity easily or harder and incorporate toning exercises and ab exercises with 6 water levels or by customising the water volume to suit your fitness goals. Every stroke engages your entire body, delivering a challenging, full-body workout tailored to your needs.
Stay on top of your progress with the PW30’s intuitive LCD display, tracking key metrics such as SCAN, TIME, COUNT, DIST, CAL, and TCNT. For an even more engaging workout, connect the rower to the Kinomap App to access virtual courses, compete with others, and enjoy interactive training sessions. This smart feature takes your fitness to the next level, making your workouts more fun and motivating.
The PW30’s water tank is designed with a zero-leakage guarantee, so whether you store the rower flat or upright, you won’t have to worry about spills. Combined with two thick stabilizers, the machine provides a rock-solid platform for your workouts, ensuring stability and eliminating any wobbling. You can focus entirely on your fitness, knowing the machine is built to last.
All PASYOU Water Rowing Machines come with a 1-year warranty, giving you peace of mind. PASYOU’s 24/7 professional customer support team is always available to assist, ensuring that any issues are quickly resolved. Buy with confidence, knowing you’re backed by reliable service and a satisfying solution every time.
Available to buy at Amazon.
Xterra Fitness Rowing Machine
Price: £499
The Xterra Fitness ERG600W rowing machine is designed with a horizontal water tank and 16 impeller blades to replicate the natural feel and sound of rowing on water. With 6 levels of user-controlled water resistance, you can easily adjust the intensity of your workouts. Built with a solid steel frame and a smooth dual-rail system, the rower ensures enhanced safety and stability. The clear 5.5” LCD display with adjustable height and angle provides real-time workout data to help you track your progress. The soothing sound of moving water, paired with 6 motivating workout programs and a recovery mode, helps you stay focused on your fitness goals. The machine features a built-in wireless receiver for quick and accurate heart rate monitoring (compatible with an optional chest strap). For maximum comfort during even the most intense sessions, the ERG600W includes a 13.5” (34cm) high padded seat, adjustable flex pedals, and an ergonomic padded handle. After your workout, the rower can be easily folded and transported using its built-in wheels for convenient storage.
Available to buy at Sweatband.
Echelon Row Smart Folding Rowing Machine
Price £599
Engage 85% of your body’s muscles with every stroke and achieve your fitness goals faster with the Echelon Row Smart folding rowing machine. This advanced rower features Bluetooth technology, allowing you to connect your iOS or Android device and sync with popular apps like Strava, Apple Health, FitBit, and Echelon Fit (includes a free 45-day Echelon Premier Membership).
Track your performance, compete on the Echelon Leaderboard, explore global training sessions, and access thousands of live and on-demand workouts both on and off the rower. Intensify your workouts with 32 levels of computer-controlled magnetic resistance, keep devices powered with the integrated USB port, and enjoy a full-body toning exercises workout using the built-in tablet holder with a reversible arm.
Available to buy at Sweatband.
Half Human Air Rowing Machine
Price: £749.
Boost your cardio, strength, and endurance by incorporating toning exercises on the Half Human air rowing machine. Built with commercial-grade durability, this robust rower offers 10 levels of adjustable air resistance, providing a smooth and natural rowing experience tailored to your desired intensity. Equipped with a smart device holder and Bluetooth connectivity, you can enhance your training sessions by using apps like D-fit and Kinomap. Enjoy guided workouts with coaching and interval training, virtually row across the globe, participate in multiplayer sessions, and benefit from precise motion tracking and exercise analysis.
Track your performance on the clear 5” LCD display, which offers 8 onboard workouts to help you reach your fitness goals more efficiently. For added comfort, the Half Human rower features a large, cushioned seat and adjustable footrests, ensuring you can train comfortably and effectively during every session.
Available to buy at Sweatband.
Spirit Fitness Water Rowing Machine
Price: £899
Designed to enhance both home and commercial settings, the Spirit Fitness water rowing machine combines premium craftsmanship with an elegant hand-lacquered American Ash Blackwood finish. With Bluetooth connectivity, you can enhance your workout experience and enjoy personalised training and ideas for ab exercises through the SPIRIT+ Club and Kinomap apps. The rower features an extra-large twin water tank and a durable, multi-bladed impeller to replicate the natural feel of on-water rowing.
You can easily adjust workout intensity and get effective ab exercises by turning a knob, choosing from 10 levels of dynamic water resistance, manual mode, or 5 pre-programmed workouts to challenge yourself and maximise your fitness results.
Available to buy at Sweatband.
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Attack Fitness Row Attack Rowing Machine
Price: £1,198.80
The Row Attack is engineered to deliver a low-impact workout, reducing stress on joints while promoting fluid movement and aiding in injury prevention. With its sleek, space-saving design, it fits seamlessly into any home or commercial setting. Built for durability and long-lasting performance, the Row Attack offers exceptional value at a competitive price, making it an ideal choice for anyone looking to start or maintain their fitness journey by adding effective toning exercises.
Folds into two parts for easy storage.
The computer console features calories, distance, speed, time, heart rate, interval training, odometer, watts, and RPM.
Available to buy at Peak Health and Fitness.
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Echelon Row-7s Smart Rowing Machine
Price: £1,699.
Experience an exceptional toning exercises workout from the comfort of your home with the Echelon Row-7s Smart rowing machine. Its 22″ HD display offers a stunning visual experience, providing clear sightlines whether you’re rowing or doing floor exercises, ensuring a great view from any workout position. Stay motivated with a vast selection of live and on-demand workouts (includes a 45-day free trial of Echelon Premier Membership). Built for durability and performance, the Echelon Row-7s is a perfect addition to any home gym, offering great value and designed to withstand intense training sessions.
Available to buy at Sweatband.
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