If you’re new to rowing, you’re in for a treat! This fun workout can be challenging and works almost every muscle in your body. Here are 5 benefits of rowing that are so good, you’ll want to incorporate it into your routine right away.
- Promotes healthy body composition. A healthy body composition is one that includes a lower percentage of body fat and a higher percentage of fat-free mass, which includes muscle, bones, and organs. Rowing keeps your body composition in check.
- Enhances cardio-respiratory system. Rowing enhances cardio-respiratory endurance by improving the body’s ability to take in and utilize oxygen.
- Offers low impact exercise with high results. Many think that because a workout is low impact, it isn’t effective. Not rowing! It has the health benefits without the stress and strain on your joints. Plus, low impact can be intense while raising your heart rate or your concentration level. So don’t sleep on rowing!
- Builds muscle strength. Rowing employs 85% of your muscles with every stroke, in particular, your quads, lats, hamstrings, glutes and core.
- Offers a full-body exercise. What more do you need? You’re working your ENTIRE body.
*Always consult your physician before starting any workout routine.
For each exercise, do as many as you can for 30 seconds each. When you’re finished, say, “Thank you, core!” Then collapse 🙂
Pike on the ball
Roll out into a push up position with the tops of your feet on the balance ball. To modify, roll out to the tops of your thighs or shins. Roll the ball in, bending the knees to crunch. Roll the ball out to the starting position.
Plank on ball
With your hands on the ball, roll out into a push position. Hold this position for 30 seconds.
Russian twists with ball
Sit on the floor, lean back and balance on your sit bones, knees bent in a 90 degree angle and parallel to the floor. With the ball in your hands, twist from one side to the other, touching the ball to the floor. Alternate sides for 30 seconds.
Ball V-Up Pass
Lie flat on the floor, arms overhead, legs flat, with the ball in your hands. Bring the ball and your legs together to meet in the middle. Exchange the ball from your hands and place it between your feet. This is one rep. Continue the exchange for 30 seconds.
Roll out into a push up position, with your elbows on the top of the balance ball. While in a plank position, roll the elbows clockwise, slowly for 15 seconds. Roll counterclockwise for another 15 seconds.
Plank Roll Out
Roll out into a push up position, with your elbows on the top of the balance ball. Roll the ball back in. This is one rep. Continue for 30 seconds.