While you may often think of foam rolling for recovery, it turns out that your foam roller is also a versatile workout tool. Because of its shape, adding the foam roller to your favorite exercises creates instability which further challenges your muscles and balance and requires you to use that core.
Bridge
Target the glutes and hamstrings with this move, which uses the foam roller to activate all those stabilizing muscles. Begin laying on your back, arms at your side and feet resting shoulder-width apart on the foam roller. On an exhale, drive through your heels, lifting your hips to the sky and keeping your abs tight for stability. To make things more difficult, extend one leg for a single-legged bridge.
Pull-Through
This multi-purpose exercise works the entire core as well as the back of the arms. Begin seated on the floor, legs extended and ankles resting on your foam roller. Keeping your wrists under your shoulders, lift into a reverse plank. Maintaining this arm position, pull your hips through your arms, allowing the foam roller to roll over your calves. Reverse the movement to return to the starting position. Be sure to keep your neck relaxed throughout the movement, and don’t round your back.
Push-Up
Like a traditional push-up, this move is great for toning up that upper body and core to show off in your dress! Begin in a traditional push-up position, hands under shoulders and shoulder-width apart on the roller. Keeping your abs pulled in, bend your elbows as you lower your chest towards the floor, performing a push-up. Exhale as you press back up into the starting position, keeping your body straight the whole time. If this is too difficult, modify by lowering your knees to the floor.
Opposite Hand to Leg
For a swoon-worthy midsection, this exercise is perfect because it targets your upper abs, lower abs and obliques at the same time! Begin by laying on the foam roller vertically so the top is resting between your shoulder blades, arms and legs extended. On an exhale, lift your left leg and right arm from the ground, crunching through your obliques as your leg and arm meet in the middle of your body. Be sure to repeat on the other side!
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