Workout Guide For An Ab Rower

Ab rowers give you a cardiovascular and strength training workout, all in one little piece of equipment. An ab rower, sold under similar names by different companies, have two foot pedals connected by a resistance band to a handlebar. The foot pedals have a nonslip surface covered by an elastic loop to keep your feet from slipping out. The ab rowers use the same elastic resistance as exercise bands. This tool is primarily for rowing exercises, but you can also do bicep curls.

Aerobic Seated Row

The regular seated row with an ab rower strengthens your abs, back, thighs and glutes, just like an aerobic rowing machine. The ab rower does not place impact on your joints. To perform this exercise, sit on floor with your legs straight in front of you and your feet on the nonslip foot pads. Hold the handles with your palms facing the floor. Incline forward at the hips with the arms straight and then lean back and bend your elbows to pull the handlebars toward your chest. Your elbows flair out to the sides. The farther you lean back, the harder the exercise. By continuing to quickly row forward and back, you get your heart rate up for a cardio workout. A person weighing 130 lbs. burns around 431 calories per hour doing aerobic rowing at a moderate pace. The speed and a person's weight make the number of calories burned different per individual.

Lying Row

The lying row challenges your abs to stabilize your lower back. It is easy to let your back arch and lose the correct neutral spine position, but if you keep your abs tight you can do the exercise correctly and effectively. To begin, lie on your back and bring your knees above your hips, bent at a 90 degree angle. Your feet are on the non-slip pads with your toes pointed and shins parallel to the floor. The band that connects the foot rests and handlebars runs between your thighs. Pull the handlebars toward your chest by bending your elbows out to the sides. Do not allow your pelvis to move or your knees to bend more than 90 degrees.

Upright Row

The upright row is a standard weight training exercise for the upper back and shoulders. The ab rower makes it easier to do this exercise than using other resistance bands because you have the foot pads to stand on. To begin, stand with your feet hip-width apart and hold your arms straight in front of you. Hold the handlebars with your palms facing your thighs. Then, bend your elbows and raise the bar to chest height. Your wrists bend so your fists point down and the elbows point out to the sides. Squeeze your abs tight so you do not lean back or arch your lower back.

Bicep Curls

Bicep curls with a band are another popular resistance band exercise that is easier with an ab rower because of the foot pads to stand on. Begin in the same position as the upright row, but turn your palms to face away from you. Then, bend your elbows and raise the bar toward your chest. Tighten your abs so that your body doesn't rock backwards. You can also target yours forearms instead by turning your palms to face your body at the starting position and doing reverse curls instead when you bend your arms.

Sets and Repetitions

Since the amount of resistance given by the ab rower is low, it is best used for muscle toning and increasing muscular endurance. Repetition ranges of 12 to 20 with two to three sets is a reasonable guideline to follow for these goals. Use the ab rower three to four days a week for strengthening, though you may do aerobic rowing up to five days a week for 20 to 60 minutes. Ask your physician before beginning a program.