Here are two foam roller exercises to strengthen your core. That’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym! We have foam rollers in stock. You can take one home for $35! Exercise #1: Supine Heel Taps
Start by lying on your back with your spine and head supported by the foam roller. Use your hands for balance on the floor and carefully lift both of you feet off of the floor so that your knees are directly above your hips and you have a right angle at your hip and knee. Once you feel stable in this position hinge from them hip slowly lowering one leg back down to the floor. Your knee should stay bent at a 90 degree angle. Tap the floor with your heel and then lift that leg up to the 90/90 position. Keep your abdominal muscles braced throughout this exercise and don’t let your pelvis tip when you move your leg. Alternate lowering legs to tap heels 5-10 times per leg. Exercise #2: Supine Leg Extensions Start by lying on your back with your spine and head supported by the foam roller. Use your hands for balance on the floor and carefully lift both of you feet off of the floor so that your knees are directly above your hips and you have a right angle at your hip and knee. Now, maintaining a 90-100 degree angle at your hip straighten both legs slowly until they are as straight as you can get them. If you are really tight in your hamstrings you might not be able to do this with your hips at 90 degrees…it’s ok to increase the angle slightly so that you can straighten your legs. Be sure to keep abdominal muscles braced and spine in a neutral position throughout this exercise. Repeat 10-15 times.
Do you want to learn more core strengthening exercises like these? Contact info@xofitness.com
