On this page:
- Lower abs strenghtening
- Oblique muscles
- Abdominal crunch
- The bridge
- The squat
- Press up
- Balance on all fours
See also:
- Myofascial release exercises part 1
- Myofascial release exercises part 2
- Foam roller stretching exercises
Foam Roller Exercises (3)
Below we demonstrate a number of foam roller exercises for strengthening and balance including exercises for the abdominals and core as well as legs and arms.
Lower abs strengthening
- This exercise strengthens the lower abdominal muscles.
- Lying on the back with the knees bent the roller is placed between the knees.
- Keeping the back flat the lower abdominal muscles are tightened to bring the knees up and towards the chest.
Oblique muscles using ball
- This exercise strengthens the oblique muscles.
- Lying on the back with the roller placed under the upper back, the athlete rolls the ball from side to side.
- This is excellent for tightening the stomach and working the core muscles.
Abdominal crunch on front
- This is an advanced exercise for working the abdominal and core muscles.
- Lying on the front with the roller under the thighs the knees are pulled up towards the chest and then slowly returned.
- This can be made easier by not going quite so far down from the kneeling position.
Bridge exercises
- This exercise strengthens the hamstrings, glutes and lower back.
- With the roller placed under the feet the athlete lifts the hips upwards.
- To make this exercise more difficult it can be done with one leg.
Squat balance
- This is a variation of a standard squat exercise.
- A high level of balance is required.
- This exercise works the synogist muscles which support and work with the main leg and hip muscles.
Press ups with foam roller
- A simple press up exercise can be performed using the foam roller.
- An easy version can be done on the knees whilst a more advanced version is done with the body straight.
- The roller slightly changes the angle working the lower chest muscles more.
