These 3'x 6" cylinders are not just a mainstay in gyms, but are gaining popularity in Pilates studios and fitness DVDs as well. They challenge balance reactions and body awareness and can be used in practically any exercise position. Incorporating stabilizing muscles for balance, the foam roller adds depth to working the rectus abdominus, internal and external obliques, transverse abdominus, hip flexors, and supporting muscles of the spine, neck, shoulders, and hips. For less than $30, taking up minimal space, used under discretion and after consulting your physician, the foam roller is a gift that keeps on giving.
Using a high density 3'x6" foam roller, add these exercises to your core strengthening routine. Warm up for at least five minutes by walking in place, jumping rope, or anything to get moving to begin:
Chest Opener
Place the roller horizontally at the mid back. Lie back with knees bent. Support the head with the hands and elbows open wide. Keep the neck relaxed as you extend from the mid back. Engage the abs. Expand the chest with five breaths. Readjust on the roller as needed. Release.
Half Curl
Adjust the roller just slightly below the mid back. Pull the navel into the spine. Inhale, then exhale and curl up. Keep the neck relaxed. Exhale and extend over the roller. Do three sets of 8 to 12 reps.
Half Curl with Gluts
Engage the abs for the half curl with the knees bent. Squeeze the inner thighs together. Inhale, then exhale curling up. Squeeze the gluts and lift the pelvis at the same time. Pull in the lower abs. Do three sets of 8 to 12 reps.
Supine Knee Lift
Turn roller lengthwise. Carefully lower onto roller with head and torso fully supported, knees bent, and feet flat on floor. Use the arms alongside for support. Relax the neck, engage the abs and inhale right knee toward chest. Keep the knee bent at 90 degrees. Exhale the leg down. Repeat with left leg. Do three sets of 8 to 12 reps for each leg.
Next, raise one knee, then the other towards chest. Keep knees bent at 90 degrees over hips. Squeeze inner thighs together and tuck chin slightly. Hold for five breaths.
Knees still bent, inhale, and raise one arm overhead. Exhale, switch arms.
Curl head and shoulders up. Bicycle the legs, inhaling and exhaling. Do 8 to 12 reps per leg for two sets. For the third set, lift just the shoulder to the opposite knee.
100s on the Roller
Still supine with knees bent 90 degrees, curl head and shoulders up. Inhale, then exhale and lift the arms slightly to balance for five counts. Inhale and release arms for five counts. Keep the abs and inner thighs engaged. Continue until you reach 100 (keep trying!).
Bridge
Place roller under arches of the feet. Lie on back with knees bent. Inhale, then exhale, press feet into roller, lift pelvis, squeeze gluts and pull navel to spine. Inhale down. Repeat for 8 to 12 reps or hold for five breaths
Plank
Come into a push up with the roller under the toes. Pull in abs, tuck tailbone, and engage the glutes and inner thighs. Hold for five breaths. Release. Push up again. Squeeze the inner thighs together and lower the knees 8 to 12 reps.
Prone Crunch
Place the roller under the knees just above shins. Place palms on floor. Inhale, then exhale and use abs to pull knees to chest. Hold for five breaths. Repeat.
Adjust the reps and sets to your fitness level. Be creative, be careful, and have fun!
Sources:
Therapeutic Exercises Using Foam Rollers. Caroline Corning Creager, P.T. Berthoud, Colorado: Executive Physical Therapy, Inc., 1996.
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