How can you use the foam roller lying unused in the corner as a key bit of a strength kit? If you're working out from home, then chances are you don’t have a great deal of kit. This full-body workout targets the legs and the core, using just your body weight and that neglected foam roller.
‘A roller workout is important for both runners and weight trainers, as it pumps blood to the muscles, aiding recovery,’ says personal trainer Roberto. ‘Plus, it’s a great workout in itself, targeting the lower abs and the fascial layer – the fibrous tissue just beneath your skin – which can both be tr
With just a few simple moves, you can target all the major muscle groups in your legs and core. ‘Start by lying on your back with the roller placed horizontally under your hips,’ says Roberto one of our elite trainers here at Elite Home Fitness. ‘Keeping your palms flat on the floor on either side of you for support, raise your hips so your weight is supported by your upper back, shoulders, and heels. From here, slowly roll the foam roller up and down your hamstrings.’
Next, Roberto says to move the roller to your quads. ‘Again, start from a supine position with the roller placed horizontally under your hips. This time, however, place your palms on your shins just above your knees. Use your palms to help you raise your hips off the floor and then roll the foam roller up and down your quads.’
To target your inner thighs, Roberto suggests lying on your side with the roller placed underneath the meaty part of your thigh. Using your other hand for support, slowly roll the foam roller up and down your inner thigh.
Finally, to work your lower abs, Roberto recommends a classic Pilates move. ‘Lie on your back with the roller placed horizontally under your hips and your palms flat on the floor by your sides. Use your abs to curl your head, shoulders, and upper back off the floor, and then reach your right hand to touch your left ankle. Return to the starting position and repeat on the other side.’
Start with three sets of 30 seconds for each move and gradually increase the time as you get stronger. And there you have it – a simple yet effective foam roller workout that targets all the major muscle groups in your legs and core. So, what are you waiting for? Get rolling!
Roberto is a personal trainer at Elite Home Fitness in Boston, MA. He specializes in helping her clients reach their fitness goals through customized training programs and one-on-one coaching. Roberto is an elite trainer at Elite Home Fitness in Boston, MA.
If you're looking for a personal trainer in Boston, MA, contact Roberto at Elite Home Fitness. He'll help you create a customized training program that fits your goals and schedule.
Looking for a personal trainer in Boston, MA? Look no further than Elite Home Fitness. We offer custom fitness solutions that are tailored to your unique needs and goals. Contact us today to learn more about our services! Schedule a free consultation with one of our trainers