Foam Roller exercises for desk workers

Tags: foam roller, personal training de pere, personal training green bay

Two for You!

Here are two foam roller exercises for desk workers!

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: Foam roll your quads and cobra stretch

Start lying face down; propped upon you elbows with the foam roller under you thighs. Use your arms to pull and push your body back and forth so that the roller rolls the length of your upper leg from just above your knee cap to the very top of your thighs. After rolling 5-10 times try the cobra stretch by placing your hands directly below your shoulders and straighten your elbows. Your upper thighs should be supported by the roller. This is a great stretch for your low back.

Exercise #2: Chest Fly and stretch

Start by lying lengthwise on the foam roller facing the ceiling. Hold a hand weight in your right hand and perform a single arm chest fly ten times. Repeat on the left side. This will strengthen your chest and core. Finish with a chest stretch by continuing to lie on the foam roller with your arms straight out to the sides forming a “T”. Let the backs of your hands rest on the floor and relax.

Do you want to learn more exercises like these? Contact us at info@xofitness.com

11-Dec-2014

Posted by : XO Fitness

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Foam roller exercises to strengthen your core

Category : Exercise

Tags: abdominal muscles, core muscles, foam roller, personal training de pere, personal training green bay

Two for You!

Here are two foam roller exercises to strengthen your core.

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

05-Dec-2014

Posted by : XO Fitness

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Foam Roller Planks

Category : Exercise

Tags: abdominal muscles, core muscles, foam roller, personal training de pere, personal training green bay

Two for You!

Here are two foam roller planks you can do 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!

Exercise #1: Elbow Plank on foam roller

Start kneeling on the floor with your foam roller in front of you. Place your elbows onto the foam roller and step your feet back so that you are in a plank position. Focus on keeping your abdominal muscles braced, your spine in neutral and your shoulder blades pulled down and together. Hold this position for 10 seconds; rest & repeat up to 10 times.

Make it more challenging: Lift one foot of the floor as shown

Exercise #2: Upward facing Plank on foam roller

Start sitting on the floor with your foam roller behind you. Lean back on it so that it is across your shoulder blades. Cradle your head in your hands so that you don’t strain your neck muscles. Straighten your legs and then lift your butt off the floor so that you are in a straight line from your heels to your head. Hold this position for 10 seconds; rest & repeat 5-10 times.

Do you want to learn more exercises like these? Contact us! info@xofitness.com