10 Strengthening Foam Roller Exercises

I’m back on a roll! Just did these foam roller exercises yesterday after a chill weekend in Boracay (chill meaning I skipped the gym, although running on the beach and SUP kept me active! ) and man…. is my body sore today. And I mean that good muscle-soreness where I know I’ve challenged my body to become stronger, not the bad – where I pushed my body too far that it literally hurts to move. Funny thing is, I’m going to use the roller some more later to release the knots and tight muscles from working out with the roller itself.

Foam rollers are one of my favorite exercise equipment because they are useful for both warming up before training, and afterwards for recovery. Plus, it can be used as a strength-training tool, helping to engage key muscles you want to tone, like your arms, abs, thighs, and butt.

Because the foam roller is a curved, unstable surface, it can replace a BOSU trainer or stability ball in many exercises to improve your balance and fire up your core muscles. 

There are many types of foam rollers in the market varying in quality, durability and length. My personal favorite is the 13-inch AccuPoint foam roller as it provides the best stability. (If you’re taller you may want a longer roller, try 16-24″.)

Here are 10 foam roller exercises to add in your warm-up or workout routine:

1. Standing Twist (30 sec)
2. Shin Splint Rollout (x8)
3. Push-ups (x6-8)
4. Plank Leg Raises (x8 each side)
5. Reverse Plank Ab Hold (x8)
6. Side Plank Leg Raise (x8 each side)
7. Oblique Crunch (x8)
8. Cobra Slide (x8)
9. Cross Crunch (8 each side)
10. Russian Twist (30 sec)

Let me know if you tried any of these exercises, I’d love to hear what you think about it!


How To Use Resistance Band To Improve Your Pull-up

There’s nothing like training outdoors in perfect weather. Building strength and improving stamina with calisthenics. Nica Sandra demonstrates how to do a proper pull-up with the help of resistance bands while we work up a sweat combining plyometrics and dynamic movements.

Follow @calibarzz on Instagram for more body weight training!

Dive Bomber Push-up to Reverse Chaturanga

Scorpion Push-up To Grasshopper Push-up