In the wellness world, a foam roller has long been an essential. It’s used for post-workout self-massages, and is great for relieving muscle tension and stimulating circulation. These days, however, the trusty foam roller is also being used as an “active” tool during a workout—just like elastic bands, dumbbells, and wrist weights. In fact, Marina Colombo, trainer and founder of PM Concept, says that the foam roller is currently one of the best ways to achieve visible results. Read on for her tips to get the most out of your foam roller now. Plus, a circuit of toning foam roller exercises to try.
What is a foam roller?
The foam roller is a versatile and compact piece of equipment that was initially known for injury prevention and recovery, or to aid in muscle activation. However, the foam roller is now becoming more popular in the fitness world for other uses, including toning and strengthening.
The foam roller has a cylindrical shape, and, depending on the model, is solid or hollow. It is made of high-density foam, which can be soft, medium, or hard. On the outside, it can have small bumps that define its hardness (the smaller they are, the gentler the massage will be, while those with larger bumps will instead have a more intense effect) and the impact they will have on our work, depending on the pressure we exert and the results we are hoping to achieve.
What is a foam roller used for?
- Muscle activation and restoration: a foam roller can be used to activate muscles before a workout and to promote muscle recovery after physical activity.
- Circulation and water retention: foam roller massages help to improve blood and lymphatic circulation, promoting fluid drainage, and reducing water retention.
- Injury prevention and recovery: self-massage can help reduce inflammation, improve joint flexibility and mobility, and prevent re-injury.
- Muscle toning: can be used to tone muscles throughout the body, while also helping us to work on stability and balance.
Who should use a foam roller?
Foam rollers can be used by anyone (beginner, intermediate, or advanced level) and used from the simplest exercises to the more complex, intense, and unstable ones aimed to build perseverance.
Foam roller exercises to try
To achieve the goal of toning the body, the foam roller can be used alone or it can be used together with other equipment such as mini-bands, playground balls, ankle bands, or dumbbells which can work in tandem to increase the intensity and difficulty of the exercise. Below is a total body workout consisting of seven exercises to perform with the foam roller. You can repeat the circuit two to three times with a one minute recovery between sets.
Core strengthener with the foam roller
Sit on the foam roller and activate the core by bringing the navel toward the spine and flattening the belly. Balance backward and squeeze a soft playground ball between your knees. Lean torso backwards and push legs forward simultaneously, then bring everything back together. Repeat 30 times.
Glute exercise with the foam roller
Stand with one foot on the floor and the other resting on the foam roller. Descend into a lunge position keeping your foot on the foam roller, then return to the starting position. Two things are very important here: the knee of the supporting leg should never go beyond the toe of the foot, and at the moment of ascent the thrust should be given by the contraction of the gluteus of the supporting leg and the pressure exerted by the foot on the ground. For greater stability, lean with your hand against a chair or a wall. Repeat ten times on each side.
Cellulite and water retention reducers
While seated, place the foam roller behind one ankle with hands on the ground behind the back. Lift the pelvis and move the body horizontally back and forth so that the foam roller rotates under the ankle. Move up the entire leg, working one at a time on the back of the leg as well as the outside and inside.
Arm exercise with the foam roller
Sit on the floor holding the foam roller over head, with one hand on each eand. Work triceps by bending and stretching the arms behind the head. Pay attention to two things: the elbows, when bending, should stay tight and not spread outward, and the abdomen should remain firm to help with movement and maintaining balance. Repeat ten times.
Plank with foam roller
In plank position, rest ankles on the foam roller. Activate the abdomen by pushing the navel toward the spine and drawing the legs back by bringing the knees toward the chest. Maintain a line between wrist, elbow, and shoulder and control the movement throughout, being careful not to lose the correct posture. Repeat 30 times.
Foam roller back exercises
Lay with feet on the foam roller and back on the floor. Activate the abdomen by tilting the pelvis and pressing the small of the back into the ground. Raise glutes off the ground and try to move the foam roller as far away from the body as possible by activating hamstrings while keeping the position of abdomen and pelvis. Then, return to the initial position. Repeat ten times.
Side plank with foam roller
This one is difficult, but give it a try. In a lateral plank with elbows on the ground and ankles on foam roller, touch one elbow and one knee from the same side together, then return to the starting position. Maximum activation of the abdomen to maintain the position without unbalancing forward or backward but keeping the elbow, pelvis and foot line. A facilitated version is to maintain static posture. Repeat ten times on each side.
What is the best foam roller?
There are many different types of foam rollers, but the two main models are: the shorter style with protuberances which is used purely for working on circulation or muscle recovery, and the longer one made of smooth foam without protuberances, used for toning.
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