Pilates is a method of resistance exercises designed to strengthen and stretch the body. Original Pilates exercises are performed lying on a mat, and emphasize alignment and flexibility. A foam roller is a great prop for improving your Pilates workout. Incorporating one of these cylindrical-shaped pieces of hard foam into your workout will challenge your stability and help you develop better balance and core strength. Use your roller to do opening stretches, side forearm planks and knee raises.
Upper Body Opening Stretch
Opening Pilates exercises help you ease into your routine and find your center—physically and mentally. This exercise is specifically designed to stretch your chest and shoulders, help you breathe better and allow you to find your balance.
To begin, place your mat flat on the ground and position your foam roller lengthwise along the center of your mat. Sit down at the edge of the roller and slowly lower yourself backward onto it, so that the roller is aligned underneath, and directly supporting, your spine. Relax your head so that it rests on the roller like a pillow. Keep your arms touching the mat in a comfortable position that allows you to feel stable. Hold this position for a few minutes.
If you would like a more intense stretch to open your chest and shoulders, you can turn this passive stretch into an active one. To do this, Health News recommends you rotate your arms so that your palms are facing the ceiling and lift your arms a few inches off the ground at your sides. Because this stretch can be intense, only hold it for a minute when you first try it.
Side Forearm Plank
Another good exercise to practice with your foam roller is the side forearm plank. This exercise, which strengthens your core and side muscles, can be performed without a foam roller, but is more challenging with it. To incorporate your foam roller, begin by positioning the roller perpendicular to your body on your mat.
Lie on your left side on your mat, your weight supported by your left forearm, hip and leg. Put the foam roller under the outside of your lower left leg. Then lift yourself with your left arm and support your weight only on your left palm and the part of your leg on the foam roller. Keep your core tight and your body aligned while you hold yourself in this position.
When first trying this exercise, hold this position for 30 seconds or as long as you can. If you practice regularly, your muscles will strengthen and you will be able to hold it longer. After you have performed the position on the left side, reverse it and do the same thing on the right so that both sides are equal.
Once you feel confident stabilizing yourself in this position, Pilates Digest suggests you challenge yourself even more by raising your top leg off your bottom leg altogether. Hold this leg straight in the air while your lower leg balances on the foam roller.
Knee Raises
Knee raises are another basic Pilates exercise that can be done more effectively with a foam roller. Physio Advisor suggests two variations of knee raise exercises using foam rollers. The first is basic and the second is a more advanced variation that you can work up to.
To get ready for supported knee raises, lie on top of your foam roller on your mat so that it runs along your spine—the same position used for the opening Pilates exercises. Put your feet and hands flat on the floor for balance and tighten your core muscles. Alternate slowly raising and lowering your knees one at a time. Repeat this exercise 20 times.
When you are ready to progress to the next level, find your balance by tightening your core. Take your arms off the ground and cross them over your chest. Now do the exercise 20 times in this position, stabilizing yourself without your arms.
Member Comments