Premier Female Personal Trainers Frisco, Texas

Archive for March, 2011

To do a hamstring exercise on the foam roller, begin by sitting down on the ground.  Keep your back nice and straight.  Straighten your legs and rest the back of both of your thighs on the roller.  Use your arms to lift your body just a few inches off of the floor.  Do not let your feet touch the ground as you push forward and backward over the roller for 20 seconds.  Lower your body to the ground again and rest.

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Here’s an arm and leg lift to be done on a foam roller.  To start, get down on your hands and knees on the floor.  Place both of your hands on the foam roller.  Keep your arms straight and your abs clenched.  Now lift your right arm and your left leg until they are parallel to the ground while keeping your left arm straight and on the roller.  Hold for 2 seconds and then repeat for 12 repetitions.  Now switch and repeat the same movements on the opposite side.

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Here’s a plank exercise that must be done on two foam rollers.  Start by lying on your back on the floor with one roller placed under your upper back and the other roller placed under your calves.  Put your hands behind your head.  Your lower back and your glutes should be resting on the ground.  Now squeeze your abs, glutes and thighs and press your calves and your upper back against the roller to lift your body from the ground.  Hold for 10 seconds and then lower yourself to the floor again.

For additional information visit personal trainer Frisco TX.