Strengthening your core and abdominal muscles is important in maintaining proper posture. The foam roller adds variation to traditional exercises and increases the workload on your muscles. Beginners may want to start with one set of each exercise for eight to 10 reps and slowly add a set when each movement has been mastered. Intermediate and advanced exercisers can perform each movement for three to four sets for 10 to 20 reps per set.
Lie on your back with the foam roller positioned lengthwise in the middle of your back. Raise your legs while keeping your knees bent. Extend your right leg while keeping your left leg bent. Keep both hands on the floor for added support and stability. Bring your right leg back to the starting position and extended your left leg. Maintain core tightness by pressing your ribs down as you extended each leg downward. Perform this exercise for 10 to 20 reps for three to four sets.
Place the foam roller under your knees while lying on the floor. While keeping your hands by your side, bring your knees to your chest, pause and return to the starting position. Perform this exercise for 10 to 20 reps for three to four sets to develop your lower abdominals.
Alternating Knee Taps
Lie on your back with the foam roller positioned length wise underneath you. Extend your arms overhead and bring your knees up to a 90-degree angle. Tap your right hand to your left knee, and then extend both your arm and leg. Repeat tapping your right hand to your left knee for 10 to 20 reps. Stop and repeat with your left hand and right knee. Perform this movement for three to four sets of 10 to 20 reps on each side.
Lie on your back with the foam roller positioned vertically underneath you. Keep your feet flat on the floor and cross your hands over your chest. Raise your shoulder blades off the foam roller and extend your arms in front of you as you roll completely up from the roller. You will finish this movement in an upright seated position on the foam roller with your arms out in front of you. Lower yourself to your starting position and repeat the exercise. Perform this movement for three to four sets with 10 to 20 reps in each set.
Place the foam roller horizontally behind you in the middle of your back. Lie back on the foam roller while keeping your knees bent in front of you. Cross your hands across your chest and squeeze your abs as you lift up. Lower yourself back to the starting position and repeat the movement. Perform this exercise for 10 to 20 reps for three to four sets.