Karina Smirnoff: Rowing a Boat

Train abs and glutes like a dancer!

Karina Smirnoff: Rowing a Boat - Train abs and glutes like a dancer!
When one wants to see the ultimate embodiment of a dancer’s body, there’s no need to look any further than Karina Smirnoff of “Dancing with the Stars.” And Karina knows all about getting in shape— she’s been involved with “Dancing with the Stars” for the last seven years and also has a DanceFIT program where she teaches shape-up classes in hotels and on cruise ships and also gives nutritional advice.

Over the next several weeks, we’ll feature a move from Karina you can add to your abs and glutes routine! For even more ab and glute-shaping moves, be sure to check out the October issue of FitnessRx for Women with Karina on the cover! And tune in to “Dancing with the Stars” on ABC beginning September 16.

This week, Karina demonstrates a move that for the legs, calves and back of the hip flexor that she calls Rowing a Boat! This move is especially great for targeting the hips. Karina usually does 4 to 8 reps of each exercise (on each side), for 8 sets before moving to the next exercise. For beginners, she recommends starting with 4 and then graduating to 8.


Step one leg out in front of the other with the front knee slightly bent. Position hands in front of you as if you were pushing against something.

Push off from your front leg and bring it as well as your arms behind you— it’s like you’re rowing a boat forward, says Karina.

When you are in the position in which your arms are behind you, you are using your back leg to push your hips forward and up, squeezing your glutes as hard as you can.

Press your arms forward and return leg to original position in front of you.

Note: You are not pushing your butt back; you are pushing your thigh, hips and glutes up.

Make sure you do both sides.

Win a Phone Call From Karina!

Want a chance to win a personal phone call from Karina Smirnoff, as well as some other great prizes? Simply pick up a copy of the October issue FitnessRx for Women with Karina on the cover, take a photo of the receipt (proof of purchase) and post it in her Twitter or on her Facebook. You can also post on your Instagram and tag Karina!

If you are a subscriber, rather than showing your magazine purchase receipt, show proof that you subscribe. (The shipping name and address on your magazine or the subscription receipt).

Winners will be drawn at random and anyone can play. Each week, 10 people will win a personalized gift from Karina and the first three drawn each week will receive a phone call! For more details visit Karina’s Facebook page.

Lisa Steuer

Lisa Steuer is a journalist and freelance writer, and formerly the managing editor of FitnessRx for Women. Lisa is currently a Content Developer at Flexographic Technical Association.

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