Best Foam Roller Exercises to Build Strength

Best Foam Roller Exercises to Build Strength

Hello Friends, Today i am going to tell you Best Foam Roller Exercises to Build Strength. This is the Best Foam Roller Exercises to Build Strength. So you can check Best Foam Roller Exercises to Build Strength Below Here. We know foam rolling (a form of self-myofascial release or self-massage) boasts big benefits such as easing muscle soreness and aiding recovery. But the foam roller's round, unstable design also makes it a useful tool for challenging your balance and building strength. “Doing a plank on the roller or balancing your feet on it creates instability for strength-based movements, which causes you to engage more muscles to stabilize and will, in turn, make you stronger,” says Joselynne Boschen, Nike Master trainer.
We rounded up the 15 best strength moves you can do with a foam roller. Warm up by rolling out some commonly tight spots, then get down to business, focusing on keeping your core engaged and stabilized throughout. Ready to roll?

How to Use This List
Create your own workout: Pick 2 moves from each section below (upper body, lower body, and core), then do Plank Jacks as the 7th move for cardio. Do 10 to 20 reps of each move. Repeat the full circuit a total of 3 or 4 times.

Reverse Rolling Lunges

Not only will this move work your legs and butt, it will also challenge your balance and stability. Carefully bring 1 leg behind you and place on roller, with top of foot facing down. Keeping core engaged and shoulders down and back, start to roll roller behind you until front knee is at a 90-degree angle. Hold here, then use control and resistance to come back up to standing. Repeat on other leg. 

Tricep Dips

Get into reverse tabletop position with hands on top of roller, fingers facing forward. If this bothers your wrists you can also try facing your fingers outward, or using fists. Keeping butt lifted, bend arms down and up to lower and raise yourself, making sure elbows stay behind you and shoulders stay away from ears. (Here are 4 more ways to get seriously toned triceps.)

Long Stretch

Find plank position with legs zipped together and long behind you. Place forearms on top of roller, making sure elbows and shoulders are in line. Keep pulling core up into spine. Once you've found your center, start to slowly push roller out in front, then use shoulders to pull it back in to start position. Remember to move the roller with control and keep your butt level with the rest of your body. 

Half Rollback with Arm Lifts

Sit on roller with either legs bent and feet on floor or, for more of a challenge, one leg lifted straight up and out in front of you. Roll halfway back until you feel your core fire; your spine will be in a "C" shape. Lift arms up and overhead, making sure they're not too far behind you, and then bring them back down in front again, keeping them shoulder-distance apart. 

Teaser

Sit on top of roller with arms behind you, planted shoulder distance apart with fingers facing back or out to sides. Pull core in and carefully lift legs one at a time up into tabletop position. If this feels OK, challenge yourself and bring both legs out straight into full teaser position. Once here, keep core activated and lift right arm out in front and hold, and then switch to left arm. 

Squats on Top of Roller

Carefully stand on top of roller with feet hip-distance apart. Keeping torso upright, start to bend knees and find squat. Bring butt down toward roller, and reach upward with head to keep core in and torso long. Keep hip, knee, and ankle in line making sure not to externally or internally rotate legs. Hold here or, for a challenge, pulse up and down 8 to 10 times.

*If balancing on top of the roller is too challenging, bring the roller to a wall for stability, or do the move without the roller for now.