On a Roll

Revamp Your Workout Routine

You trust it to loosen you up like nothing else. It may surprise you to learn that the foam roller is actually a multitasker in disguise. Incorporate it into all aspects of your workout for that kick in the bum you crave (and deserve).

  1. Perform a crunch with the foam roller positioned under your mid-back. This will give you a better pivot point and help alleviate stress in your lower back.
  2. Stand with one foot flat on the ground in front of you and the other behind you, its top resting lightly on the foam roller a foot or so behind you on the ground. As you bend your front knee to lower your body, roll your rear leg over the roller to move your foot behind you. Extend both legs to return to the start. Do 10 reps, then repeat on your other leg.
  3. When doing a plank, instead of resting your forearms on the ground, place them on a foam roller on the floor under your shoulders. You’ll have to focus on engaging your core even more, due to the added instability.
  4. Get into a push-up position with your hands on the ground under your shoulders and your shins resting on a foam roller behind you. Brace your abs as you lift your hips into the air, creating a V-shape with your body. Hold for one count before reversing slowly to the start.
  5. Position the roller between your mid to lower back and a wall and step your feet forward slightly. As you bend your knees and hips to squat, keep your chest up and your shoulders retracted. Allow the roller to move up your back until it’s just below shoulder height. Hold for up to 10 seconds, then stand to return to the start.
  6. Get into a pushup position with a foam roller on the ground aligned from your head to your ribcage. Stack your left hand on top of the foam roller, and bend both arms to lower your chest; pause, then return to the start. Do 10 reps, then switch, placing your right hand on the roller. Repeat 10 times.

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