Toned butt & abs?

northstar · Post by **northstar** » January 29th, 2009, 9:49 am

Hello all,
I use the erg during the winter months to keep me fit for hiking, cycling and inline skating in the warmer months. I've noticed that my butt doesn't seem as toned and that I seem to be developing a bit of a 'bulge' in my lower abdomen (similar to what I see with weightlifters).

Am wondering if this is normal or is it perhaps due to bad technique? What is your experience ladies?
Thanks for any input - Happy erging!

PJM · Post by **PJM** » January 29th, 2009, 3:35 pm

I will just give my 2 cents here..

The lower ab "pooch" may be coming from bad form.When you row..be sure to contract these ab muscles and keep them firm.It is easy to push them out so to speak.By sitting up tall in the saddle and keeping your posture so that your core muscles are contracted ..you can work them and firm them.Just my opinion.As for the glutes..well..that may take more than the rower can do for you.Granted the erg can work all major muscle groups but the glutes need a bit more work on the side.Again..just my opinion.I am a Personal Trainer and if a client came to me with these issues..this is what I would be telling them.You will get other feedback and there are some extremely knowledgeable people here on the forum.

Pat
TIMBUK2
JVC09

northstar · Post by **northstar** » January 30th, 2009, 10:14 am

Hi Pat,

I appreciate your input.
Yes, I do suspect the ab bulge is due to bad form. One of the biggest attractions of the erg for me is that is works your whole body. I usually row 4-5 times per week for 30 to 45 mins at a time. I really appreciate the upper body toning and my ‘six-pack’ muscles are becoming well defined but I guess I do need to spend some extra time & effort toning my glutes and those all-important core muscles as well.
I have a longer than average torso for my 5’ 6” frame and I wonder if this makes keeping my back straight and core strong even more challenging and necessary. I also sometimes feel that I’m not getting enough resistance on the chain at the catch and end up extending my arms further forward. I’m wondering if this is due to a weak core as well? Lots to think about.

I work out at my local Y and I have access to a large variety of equipment. If you don’t mind me asking , you must know a lot about training the glutes- what would be a good addition to my rowing workouts for toning my ‘derriere’?

Thanks again for your '2 cents worth'- happy erging!
Kathy

PJM · Post by **PJM** » January 30th, 2009, 10:28 am

Hi..
If your knees are good and you use proper form..lunges and squats or wall sits are great for the glutes as well as the legs.You will get multi benefit from those.Some gyms have a glute machine..a donkey type kick done on a machine.I see very few of these but to be honest..plain ol' floor work will work the glutes.All the exercises that require getting down on a mat on the floor.The glutes need to be isolated.If you have a trainer at your gym..I am sure that he or she can give you some gratis help.The rower is my all time favorite machine for cardio and overall strength training and toning..alot of bang for you buck..

Pat
TIMBUK2
JVC09

Nomugie · Post by **Nomugie** » January 30th, 2009, 10:08 pm

I have never heard anything about a lower abdominal bulge issue. My butt is not toned, but there are days after really hard workouts that my butt is sore--it is because I am using my legs more.

Watch this video to help you with technique.
http://www.concept2.co.uk/training/technique_video.php

Emily

northstar · Post by **northstar** » January 31st, 2009, 11:15 am

Hi again Pat,
I totally agree with you on the benefits of the rower- definitely the best bang for your buck!
I've never seen the 'donkey' machine but it sounds interesting.......instead I'll give those squats and lunges a try! During my workout yesterday I concentrated on keeping my lower abs contracted and it did feel different (I've always made an effort to keep my back straight and firm but I think somehow the lower abs were not fully engaged). I'll keep those lower abs tight and see what happens over the next few weeks.
I really focused on technique yesterday and also noticed that my shins were perhaps just a smidgen past vertical. It seemed to make a big difference in terms of the 'power' generated with each stroke when I glanced down and made sure my shins weren't past vertical (takes fuller advantage of the power in the legs perhaps) .......there are always little refinements to be made!
Thanks again for your input.
Happy erging,
Kathy

northstar · Post by **northstar** » January 31st, 2009, 11:31 am

Hi Emily,

Thanks for your message. I'm glad to hear you haven't had the same problem! I feel I've heard somewhere that if the abs aren't engaged 'properly' during crunches etc. that rather than becoming flatter they can actually bulge out more. I'm going to focus on keeping my lower abs tight and hopefully this will help alot.
As for the glutes, I think maybe I'm noticing a difference compared to how they were after many months of inline skating (great for your butt!) and cycling up hills. I'm going to add some squats and lunges to my workouts for a bit of extra help there.
The instructional videos are a geat help. I do try to think about these things while rowing but I'm sure there's lots I can improve on.......that's what keeps life interesting!

all the best and happy erging,

Kathy

wolfgirl · Post by **wolfgirl** » August 22nd, 2009, 2:51 am

Maybe you could try following every row with sit-ups which is what I do. I find this really helps me as after a long row my mid to lower back tends to feel pretty uncomfortable. The sit-ups help to kind of "re-align" my back and probably help with the problem you are having.

Saying that, I guess we all have our own issue due to our individual rowing styles.