A foam core roller is an exercise apparatus in the shape of a tube. The exercises performed using the tube work the core muscles and help build stability. The National Council on Strength and Fitness lists the 3-foot-long roller with a diameter of 12 inches as being a popular size. There are various lengths and diameters available depending on your exercise fitness level, so choose the size that best fits your needs.
Step 1
Lie on your back and place the foam roller in a horizontal position under your feet. Lift your back off the floor one vertebrae at a time, using your core muscles, until you are in a bridge position. Lower the back slowly to the ground one vertebrae at a time. Complete eight repetitions.
Step 2
Keep the foam roller in a horizontal position and move your body to a push-up position with your hands on the foam roller. Use either a straight leg or modified leg position depending on your current strength. Bend your elbows and complete a push-up using your core muscles to maintain balance and work the muscles. Complete 10 repetitions.
Step 3
Place your arms to the side of your body with the hands flat on the floor for balance while the foam roller is horizontal to the body under your feet. Hold your abdominal muscles tight and lift one knee up in the air using your abdominal muscles to maintain balance on the foam roller. Hold for 5 to 10 seconds and repeat with the other leg. Complete 10 repetitions with both legs.
Step 4
Lie on your side with the foam roller in a vertical position under the lower leg. Lift your body into a side plank position so your palm flat on the floor and lower leg are the only parts of the body touching a surface. Hold the position for 30 seconds, or as long as possible, making sure the core muscles are tight. Repeat on the opposite side.
Step 5
Place the foam roller on the floor so it is horizontal to your body. Position your lower back on top of the roller so the ends stick out each side. Bend your knees and walk your feet slowly so the roller moves from the lower back to the shoulder blades to stretch the muscles and release muscle tension. Complete 10 repetitions.
Things You'll Need
- Foam roller
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