Will A Rowing Machine Help Flatten Stomach?

The main factor that motivates most people to adhere to a fitness program is their need to either lose unwanted calories or maintain top form. It’s pretty clear that rowing helps burn calories, but is it possible to flatten the stomach on a rowing machine? Burning belly fat is a notoriously difficult task, so your concern is genuine.

Will you lose belly fat using a rowing machine?

The simple answer to your question is yes, a rowing machine can help you lose unwanted belly fat. However, it depends on the frequency, duration, and intensity of your rowing exercises.

Another important factor that affects the results you achieve from rowing is your diet regimen. Now that we have that out of the way, let’s take a deeper look at exactly what rowing does to the body and how you can use it to help flatten your stomach.

Why is it so hard to lose belly fat?

As you’ve probably noticed already, losing belly fat is not easy. People usually first lose fat from their face, arms, legs, and shoulders. In fact, at some point, you may even think that flattening your stomach is not forthcoming. If you get discouraged and stop, it will never happen.

The key to losing belly fat is persistence. It’s also very important to note that fats around the hips, lower back, thighs, and belly usually take significantly longer to shave. This is the main reason why they are commonly referred to as stubborn fats.  To get to the stubborn fats in the belly region, you must shed off overall body fat first.

1. The midsection area has s significantly higher amount of fats resistant to mobilization

Studies show that the belly and back area has a higher concentration of certain types of fat cells (beta fat cells) that are highly resistant to mobilization and are hence harder to shed off.

Simply put, it is harder to flatten the stomach because it has a higher concentration of beta-fat cells.  Beta fat cells are more resistant to lipolysis (fat-breakdown process), compared to alpha cells which respond easily to the process.

2. Blood flow to the abdominal area affects your progress

The belly is mainly covered by subcutaneous fat, which receives less blood than other areas of the body do. Less blood flow makes things even more difficult because it’s significantly harder to burn off and mobilize fat from such areas.

Although belly fat is difficult to shed off, you’ll be delighted to learn that regular rowing, reduced sugar intake, and increased intake of protein will help you lose excess visceral fat as well as subcutaneous fat in a healthy manner.

How can you lose belly fat using a rowing machine?

• It helps reduce overall body fat which also helps flatten the stomach

Compared with other types of gym equipment, rowing machines are an efficient and reliable way of blasting calories and slimming down all areas – including the belly. Moreover, rowing is low-impact and works both the lower and upper body as well as helping build defined and strong muscles, including the abs.

• The rower is great for body conditioning and belly fat loss

Rowing is an aerobic exercise that uses most of the major muscle groups. Burning off excess fat is a big part of flattening your stomach. With less fat, your abdominal muscles appear even more toned. Rowing is also a form of resistance training that helps strengthen muscles. This combined with burning fat, makes the abdomen appear more toned and defined.

Although belly fat is difficult to lose for most people, it is not impossible. Exercising on a rower consistently and regularly, combined with a healthy, balanced diet makes this a realistic and possible mission.

How can you maximize belly fat loss using a rowing machine?

To maximize belly fat loss using a rower, there are some strategies you can use in combination.

HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State)

A combination of HIIT and LISS workouts is highly effective when it comes to maximizing the burning of fats around the belly. High-Intensity Interval Training (HIIT) involves short high-effort bursts followed by low-effort rest intervals. Low-intensity Steady State (LISS) involves steady effort at a consistent pace for a specified amount of time.

Incorporating doing 2 x LISS and 2 x HIIT per week combined with a healthy diet is sufficient to see significant progress.

• High-Intensity Interval Training (HIIT)

HIIT pushes the cardio system and gives the body benefits of significantly longer periods of burning fat post-exercise. It also helps build muscle strength while offering an excellent way of burning fat and flattening the stomach.

• Low-Intensity Steady State (LISS)

LISS is a low-intensity training method over a long period at a low intensity. It mainly targets high levels of fat burn. Although it might not feel like you are working out hard enough during LISS, you should resist the urge to workout harder. Low intensity means faster recovery and this means you can do LISS many times a week. Recovery is essential in any exercise regimen, including rowing because it means you are able to work out several times per day.

LISS, as well as HIIT help, reduce waist circumference and body fat. However, you should prioritize HIIT training if you want to flatten your belly faster. Why?

HIIT is a high-intensity workout that elevates your metabolic rate several hours after the exercise, regardless of the time commitment. Studies show that HIIT exercises burn up to 30% more calories than other types of exercise. Moreover, HIIT helps burn visceral fat (unhealthy fat stored around the abdominal organs). A 2018 study by French scientists shows that HIIT significantly reduces total, visceral fat, and abdominal mass.

Our Pick of the Best Rowing Machines for 2022

How to find success faster in shedding stubborn belly fat while rowing

  Engage the abs in each stroke

Always apply the correct technique on the rower and engage your core during each rowing phase. This ensures that you’re working and activating the midsection area.

  Exercise regularly and stay active

Exercise helps reduce waist circumference. Therefore, even if you’re not losing weight, you’re gaining muscle mass and losing visceral fat.

  Eat right

Almost 90% of your belly will be flattened in the stomach. Cleaning up your diet is the most effective to lose belly fat and flatten your stomach. Although rowing helps in losing belly fat, eating smart also helps in lowering body fat percentage and uncovering your abs.

  Get a good night’s sleep

Focusing on sleep is essential when it comes to shedding excess fat around the belly area. According to a study by Nurses’ Health, people who sleep less than 5 hours per night are at a greater risk of gaining 30lbs or more and becoming obese. Be sure to get about 7 hours a night.

  Don’t smoke

People who smoke are more likely to store visceral fat in their abdomen rather than on their thighs and hips.

The bottom line

When it comes to flattening the stomach, consistency is of utmost importance. You can keep yourself motivated and track progress by taking frequent photos. Therefore, no matter the shape you are in, dialing in your diet and exercising regularly will help reduce belly fat, and your abs will gradually begin to appear.