Most gyms have a rowing ergometer or "row erg," and most people use it for rowing. Makes sense. But there's more you can do, like these challenging core exercises.

1 – Oblique Twist

  • Hold on to the erg seat from the side in a push-up position.
  • Once you're stabilized, move to each side. Go just as far as you can control.
  • Each side-to-side counts as one rep.

2 – Roll Out

  • Step to the back of the roller and grab the seat. While holding the push-up position, push your arms forward.
  • Go as far as you can without letting your low back go into extension.
  • Too tough? Do it from your knees.

3 – Knee Tuck and Pike

  • Place your feet on the seat and assume the push-up position.
  • For the knee tuck, bring your knees into your chest.
  • For the pike position, bring your legs in while hiking your hips up into the air.

4 – Single-Leg Knee Tuck

  • Same as the previous exercise, but only have one leg on the seat.
  • Tuck your knee into your chest.

5 – Plank Position Roll Out

  • Place your legs on the seat and assume the push-up position.
  • Push your body backward as far as you can without letting your low back go into extension.

6 – Resisted Knee Tuck

  • Place your legs on the seat and have a partner put the handle of the rower on your feet.
  • This is the same as the previous knee tuck but now the rower will provide resistance for the tuck.

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