Premier Female Personal Trainers Frisco, Texas

Archive for the ‘Foam Roller Exercises’ Category

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.

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Try the sit back exercise on the foam roller in order to stretch your back and your arms.  Start the exercise by kneeling on the ground in front of the roller.  It should be placed horizontally a couple of feet from your knees.  Place your hands on the roller.  Now sit back on your heels and push your torso toward the floor.  Use your hands to move to the roller forward.  Hold this stretch for 20 seconds.  Repeat if necessary.

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Try this exercise on a foam roller.  Begin the movement by lying down on the roller vertically so that it is in the center of your back.  Place your feet flat on the floor and clench your abs to keep your balance.  Bring your right knee to your chest and hold for 2 seconds.  Now lower your right leg and switch.  Repeat on the opposite leg.  Do 2 sets of 10 repetitions on each leg.

For additional information visit personal trainer Frisco TX.