Workouts with the foam roller are not only fun, but very challenging. The roller makes the core stabilization exercises more difficult because the roll is a dynamic surface (unlike a mat that is stable), constantly challenging the body to balance, in addition to working the specific muscles.
Swan dive
Lie on your stomach with legs slightly greater than hip distance apart. Place roller under your forearms with your palms facing each other. Hover your nose an inch off the mat. Inhale to prepare. Exhale as you draw your shoulder blades toward your back pockets, opening the chest and engaging the abdominals. Bring the roller toward your hands. Inhale and hold. Exhale as you control the roller back to starting position. You should not feel any stress or strain in your lower back. Repeat 10 times.
Hamstring curls
Lie on your back with soles of the feet on the roller, hip-distance apart. Inhale to prepare. Exhale as you lift your hips off of the mat. Inhale, stay. Exhale as you pull the roller closer to your bottom (think of drawing your heels in toward your buns). Inhale as you control the feet back to start position. Repeat 3-5 times. Bring hips down on the mat. Repeat the entire series 5 times.
Ab prep
Lie on your back on roller with knees bent and feet flat on the ground, hip-distance apart. Inhale to prepare. Exhale as you lift head and chest off the roller, keeping your collarbones wide and chest open. Eyes are looking at your kneecaps. Inhale and hold at the top. Exhale as you lower down to your back. Repeat 10 times.
Knee stretches
Start on your hands and knees with the roller underneath your ankles. Inhale to prepare. Exhale and hover your knees over the mat. Inhale, stay. Exhale and stretch your legs behind you allowing the roller to roll up the shins. Inhale as you bend the knees back toward the body and bring the roller back to the ankles. Be sure to keep your knees just a few inches off the mat and don’t allow your back to arch. Repeat 10 times.
Jessica Loncar is a licensed physical therapist and STOTT Pilates instructor at Inspire Health in Atlanta.
