Here are 5 foam roller exercises that will help you build a strong core. All you need is a foam roller. You can also improvise and can use a towel or pillow (depending on the exercise).
These exercises are much tougher than they look, especially if you do them correctly!
#1) Dead Bugs With Isometric Roller Press
This exercise improves lumbo-pelvic stability (think core stability). I am using a foam roller, but you can also do this using a ball, or another object.
Coaching Tips:
- Lie on your back on the floor. Your head, torso, and hips should be in a stacked position.
- Bend one knee to approximately 90 degrees. On this side, press your knee/lower thigh into a roller, and press the hand/forearm that is on the opposite side of your body into the roller. Maintain this pressure for the duration of the exercise.
- On the other side, fully extend your knee and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. For most individuals, I recommend keeping the knee bent.
- Extend your other arm so it’s vertical and in line with your armpit.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt.
- Now steadily exhale through your teeth, and slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.
- Gain a moment of control, and then return your arm and leg to the top/starting position.
- When you return to the starting position, pause and do a proper reset. Most people rush and do not do a proper reset.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.
Do 2-3 sets of 5-10 reps per side.
#2) Prone Roller Roll-Outs
This exercise strengthens the serratus anterior muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability. You may perform this exercise using a foam roller, sliders, towels, or any object(s) that slides.
Coaching Tips:
- Place your forearms on a foam roller.
- Get into a plank position from your forearms and feet. Set your body so it is in a straight line from the top/back of your head to heels.
- Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.
- Roll the roller forward. Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and return the roller/your upper body to the starting position.
- Do not keep your shoulder blades pinned. They are meant to move. Do not sink down into your shoulders.
- For the duration of the exercise, aside from your upper body, the rest of your body should remain in a fixed position.
- For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-15 reps.
#3) Roller Bird Dog Bear Crawl Combo
This advanced and innovative bird dog improves lumbo-pelvic stability, and shoulder and scapular stability.
Coaching tips:
- Place your shin on a foam roller
- Get into a bear crawl position. Your head, torso, and hips should be in a stacked position. Your shoulders should be above your hands.
- Spread your fingers and pretend you are suctioning them to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.
- Now simultaneously extend your arm, and extend the opposite leg/roll the roller backwards. Actively press your body away from the roller/towards the ceiling with your leg. Do not mindlessly hang out on your lower body.
- Gain a moment of control, then return to the starting position.
- On the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage).
- On the moving side, generate tension in your upper body (notice my fist).
- Do a proper ‘’reset’’ every time you return to the starting position. Many people skip this key step.
- For the duration of the exercise, do not allow your shoulders to shrug, round, or shoulder blades to elevate.
- For the duration of the exercise, keep your non-moving leg tucked in towards your torso.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse. For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine) and flex your glutes.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 5-10 reps per side.
Build full body strength, mobility, and athleticism. The value this program provides is unmatched! For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!
#4) Side Plank With Isometric Roller Press
This HUMBLING side plank improves lumbo-pelvic stability, strengthens the hip flexors, and improves shoulder and scapular stability.
Coaching Tips:
- Get into a side plank position from your forearm and foot. Your body should be in a straight line from your head to foot.
- Your shoulder should be above your elbow.
- Press your hand/forearm on your upper side down into a roller/similarly sized object, and drive your knee up into the roller. Maintain this pressure for the duration of the exercise.
- Hold this position for the target amount of time.
- For the duration of the exercise, push away from the floor and towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage).
- On this same side, imagine you are trying to slide your elbow/forearm down towards your foot, and foot up towards your elbow (without actually doing so). This will help you generate even more tension. Do not mindlessly hang out.
- For the duration of the exercise, your body should remain in a straight line from your head to foot. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and flex your glutes on the planted side.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of a 10-30 second hold per side.
#5) Scapula Protractions On Roller From Plank
This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility, and wrist stability. You can modify by doing this exercise from your knees (shorten the lever).
Coaching Tips:
- Get into a plank position from your hands and feet. Set your body so it is in a straight line from the top/back of your head to heels.
- Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.
- Place one hand so it is on top of a foam roller. Your shoulder, elbow, and wrist should be in a stacked position.
- Your weight should be evenly distributed throughout your full hand and fingers. Spread your fingers and pretend you are suctioning them to the roller.
- In the starting/top position, press your body away from the roller and towards the ceiling, and protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage.
- Now, without bending your elbow or reaching down with the non-working arm, think about moving your shoulder blade in towards your spine (retract), lower your body towards the floor, and touch your hand on the non-working side to the floor. Do not just drop down.
- Once you reach the bottom position, press your body away from the roller/toward the ceiling, protract your shoulder blade, and return to the top position.
- You may either lightly touch your fingertips on the non-working side to the floor and use minimal assistance, or you may touch your full hand to the floor and use more assistance.
- Do a proper ‘’reset’’ every time you return to the starting position. Many people skip this key step.
- For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and flex your glutes.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-15 reps per side.
SAVE $37 – Get a package of The Ultimate Muscle-Up Program and The Ultimate Pistol Squat Program for $157. Both programs regularly cost $97 each, so you save $37.
Join THOUSANDS Of People From 86 Countries Worldwide And Get The Ultimate Pull-Up Program Now
