Foam roller exercises

Calf muscles:

Sit on the floor with legs straight and place the foam roller under your calves muscles.

Rest your hands on the floor behind you with fingertips pointed forward.

Lift your hips off the floor and balance your body on your hands and the foam roller. Make sure you place much of your body weight on your calves muscles.

Now slowly roll the calves muscles over the foam between below knees to above ankles. Repeat for 30-60 seconds. You can pause and roll over at the point of tight spots or sore spot.

Single leg calf muscles:

Sit on the floor with your right leg crossed over your left leg, placing a foam roller underneath your left calf muscle. .

Rest your hands on the floor behind you with fingertips pointed outward.

Lift your hips off the floor and balance your body on your hands and the foam roller. Make sure you place much of your body weight on the foam roller.

Now slowly roll the calf muscle over the foam between below knee to above ankle. Repeat for 30-60 seconds. Switch side and repeat with right leg.

Single Hamstrings:

Sit with legs straight and place back of right thigh on the foam roller. Bend your left knee and place the foot on the floor.

Rest your hands on the floor behind you with fingertips pointed outward.

Slowly lift your hips off the floor and roll over the foam between below hip to above knee. Make sure you place much of your body weight on the foam roller.

Repeat for 30-60 seconds. You can pause and roll over at the point of tight spots or sore. Switch side and repeat with the left thigh.

Both Hamstrings

Sit with legs straight and place back of thighs on the foam roller. Rest your hands on the floor behind you with fingertips pointed outward.

Slowly lift your hips off the floor and roll over the foam between below hips to above knees. Make sure you place much of your body weight on the foam roller.

Repeat for 30-60 seconds. You can pause and roll over at the point of tight spots or sore.

Quadriceps:

Lie face down on the floor with resting front of your thighs on the foam roller.

Now lift yourself up and balance your body on your forearms or hands and foam roller. Make sure you place your entire body weight on the roller.

Now slowly roll up and down on the foam roller between above knees and below hips. Repeat for 30-60 seconds. You can pause and roll over at the point of tight spots or sore.

Whole Back:

Lie on your back on the floor with resting your back of shoulders and upper back on the foam roller.

Bend your elbows and rest your hands behind your head. Bend your knees at 90 degree angle and place feet flat on the floor. Keep your head and neck in a neutral position.

Now lift your hips up off the floor until your body forms a straight line from hips to shoulder.

Then slowly walk yourself up and down with your feet and roll over your foam from shoulder blades to lower back just above glut. Repeat for 30-60 seconds. You can pause and roll over at the point of tight spots or sore.

Rhomboids muscle:

Lie on your back on the floor with resting your upper back on the foam roller.

Cross your arms over your chest. Bend your knees at 90 degree angle and place feet flat on the floor with hip width apart. Keep your head and neck in a neutral position.

Now lift your hips up off the floor until your body forms a straight line from hips to shoulders. Place much of your weight onto the foam roller.

Then slowly roll from one side to the other side between upper back and middle back. Repeat for 30-60 seconds. You can pause and roll over at the point of tight spots or sore.

Upper back: trapezius and rhomboids

Lie on your back on the floor with resting your upper back on the foam roller.

Bend your elbows and rest your hands behind your head. Bend your knees at 90 degree angle and place feet flat on the floor. Keep your head and neck in a neutral position.

Now lift your hips up off the floor until your body forms a straight line from hips to shoulders. Place much of your weight onto the foam roller.

Then slowly walk yourself forward and backward with your feet and roll over your foam from shoulder blades to mid back.

Repeat for 30-60 seconds. You can pause and roll over at the point of tight spots or sore.

Lower back muscles:

Lie on your lower back on the foam roller with knees bent and feet flat on the floor.

Bend your elbows and rest your hands behind your head or cross your arms at your belly. Keep your head and neck in a neutral position. Make sure your hips are off the floor.

Now roll your body up and down on the foam between lower ribs to lower back just above glut, using your both feet.

Don’t roll over your spine; shift your body weight to the right side on the muscle or left side by tilting your body.

Repeat for 30-60 seconds. You can pause and roll over at the point of tight spots or sore.

Butt:

Sit on the foam roller and bend your knees and feet flat on the floor.

Lean your upper torso back at around 45 degree angle and place your hands behind you on the floor with finger tips pointed upward.

Lift your right foot off the floor and cross your right leg to the left knee and place right ankle on your left knee, and then lean your body to the right side. This is your starting position.

Now slowly roll over the right glute. Repeat for 30-60 seconds. You can pause and roll over at the point of tight spots or sore. Switch side and repeat.

Piriformis muscle:

Sit with right glute on the foam roller and balance your body by resting your right hand behind you on the floor with fingertips pointed up.

Cross your right leg to the left bent knee (place your right ankle across your left knee) and lean into the muscle at the right side. Hold right lower leg with your left hand and maintain position throughout the exercise.

Now slowly roll your right glute muscle back and forth over the foam roller, using the right hand and left foot.

Repeat for 30-60 seconds. You can pause and roll over at the point of tight spots or sore. Switch side and repeat.

Variation: butt:

Sit on the foam roller with knees bent and feet flat on the floor. Rest your hands behind you with fingertips pointed upward.

Now lean your body back and to the right side, placing maximum body weight on your right butt.

Then slowly roll over the right butt. Repeat for 30-60 seconds. You can pause and roll over at the point of tight spots or sore. Switch side and repeat.

Iliotibial tract or tensor fascia latae

Lie on your right side, placing foam roller underneath outside of right thigh. Bend your left knee and place left foot in front of your right knee or lower leg.

Place your right hand on the floor underneath your shoulder for support and prop your upper torso on right hand or forearm. Rest your left hand on your waist. Slightly Lift your right foot up off the floor and place maximum body weight on your right outer thigh.

Now slowly roll your right outer thigh over the foam between below outer hip and above outer knee. Repeat for 30-60 seconds. You can pause and roll over at the point of tight spots or sore. Switch side and repeat.

Side upper torso:

Lie on your right side placing foam roller on the side of right chest just underneath right armpit.

Bend your left knee and place left foot in front of your right knee or lower leg. Outstretch your right arm and place your left hand on your waist.

Now slowly roll your right side over the foam roller up and down from below armpit to above pelvic bone.

Repeat for 30-60 seconds. You can pause and roll over at the point of tight spots or sore. Switch side and repeat.

Lattisimus dorsi:

Lie on your back of right side on the foam roller just below back of right axillary area with right arm outstretched and palm on the floor.

Bend your left knee and place left foot on the floor behind your lower leg, and extend your right leg straight out. Rest your left hand on the floor in front of belly for balance.

Now slowly roll up and down from back of armpit to above pelvic bone. Repeat for 30-60 seconds. You can pause and roll over at the point of tight spots or sore. Switch side and repeat.

You can enhance the stretching effect by placing right hand position, pointing right thumb up towards the ceiling.

Variation: lattisimus dorsi:

Come onto all your fours with knees underneath hips; rest your inner sides of hands on the foam roller. Hands should be half than shoulder with apart and palms facing each other with fingers pointed forward.

Now roll the foam roller forward and lower your chest down towards the floor, and head comes between your arms. Hold for 15-30 seconds. Repeat 2 more times.

Adductor stretch:

Lie on your stomach on the floor with legs spread. Place inner right thing on the foam roller just underneath groin region and bend your right knee with sole facing towards the left leg.

Rest your forearms on the floor and slightly prop your upper torso on your forearms.

Now slowly roll the inner thigh up and down over the roller between below groin and above inner knee.

Repeat for 30-60 seconds. You can pause and roll over at the point of tight spots or sore. Switch side and repeat.

Front of shins:

Get into on all fours, placing front of your shins (just under knees) on the foam roller and hands on the floor underneath your shoulders. Keep your legs together, back straight and abs engaged.

Now roll the shins up and down over the roller by bringing knees towards your hands and away from hands. Make sure you roll between above ankles and below knees.

Make sure you place as much weight as possible on the roller. Repeat for 30-60 seconds. You can pause and roll over at the point of tight spots or sore.

Peroneal muscle:

Lie on your right side and rest your right outer lower leg on the foam roller. Bend your left knee and place left foot in front of your right knee or lower leg.

Place your right forearm on the floor underneath your shoulder and prop your upper torso on your hands. Rest your left hand in front of you.

Slightly Lift your hips up off the floor and place maximum body weight on foam roller.

Now roll your outer lower leg up and down over the foam roller between below outer right knee to above outer right ankle.

Repeat for 30-60 seconds. You can pause and roll over at the point of tight spots or sore for around 15-30 seconds. Switch side and repeat.

Pectoral stretch:

Lie on your back on the foam roller, resting on the foam from head to butt. Bend your knees and rest your feet flat on the floor.

Extend your arms in front of your chest with palms facing each other.

Now outstretch your arms to the sides at shoulder level and rest your hands on the floor with palms facing up. You feel stretch in your chest.

Hold for 10 sec and bring your arms to the starting position. Repeat 2 more times.

Hip flexor stretch on foam roller:

Lie on your butt on the foam roller and rest your head and upper back on the mat. Extend your legs straight and heels on the floor.

Now bend your right knee and bring it up towards your chest using your both hands.

Make sure you keep your left heel on the floor and feet stretch in your left thigh or groin region. Hold for 10 sec and lower your right leg back on the floor.

Repeat with left leg, bend your left knee and feel stretch in your right thigh. Repeat 3 times each side.

Stretch your shoulder, chest and back:

Sit with cross your legs and rest your hands on the foam roller behind your butt with finger tips pointed forward.

Lean your upper body back. This is your starting position.

Now lift your butt up off the floor until your body forms a straight line from knees to shoulders and feel stretch to your shoulders, chest and back.

Hold for 10 sec and lower your butt back to the starting position. Repeat 3 times.

Foam roller exercises:

Bicycle crunches on foam roller:

Lie on your back on the foam roller, resting on the foam from head to butt. Bend your knees and rest your feet flat on the floor.

Outstretch (slightly away from body) your right arm to the side and rest your right forearm on the floor for stability and balance. Bend your left elbow and rest your hand behind your head.

Now lift your head and shoulders up and rotate your upper torso to the right side, and bring right knee and left elbow towards each other at the midline. Hold for 1 sec and lower back to the starting position and repeat.

Switch side by placing left arm at your side and right hand behind your head and repeat.

Muscles:

Obliques, rectus abdominis, transverse abdominis

Criss cross on foam roller I:

Lie on your back on the foam roller, resting on the foam from head to butt. Bend your knees and rest your feet flat on the floor.

Outstretch (slightly away from body) your right arm to the side and rest your right forearm on the floor for stability and balance. Bend your left elbow and rest your hand behind your head.

Now extend your right leg straight up off the floor at 45 degree angle. Then lift your head and shoulders up and rotate your upper torso to the right side, and bring right straight leg and left elbow toward each other at the midline.

Hold for 1 sec and lower back to the starting position and repeat 10-12 times.

Switch side by placing left arm at your side and right hand behind your head and repeat.

Muscles:

Obliques, rectus abdominis

Criss cross on foam roller II:

Lie on your back on the foam roller, resting on the foam from head to butt. Bend your knees and rest your feet flat on the floor.

Outstretch (slightly away from body) your arms to the side and rest your forearms on the floor for stability and balance.

Now extend your right leg straight up off the floor at 45 degree angle and extend your left arm in front of your chest.

Then lift your head and shoulders up and rotate your upper torso to the right side, and bring right straight leg and left arm toward each other at the midline.

Hold for 1 sec and lower back to the starting position and repeat 10-12 times.

Switch side and repeat 10-12 times.

Muscles:

Obliques, rectus abdominis, transverse abdominis

Criss cross on foam roller III:

Lie on your back on the foam roller, resting on the foam from head to butt. Bend your left hip and knee at 90 degree angle into the table top position, and extend your right leg straight up at around 45 degree angle.

Outstretch (slightly away from body) your right arm to the side and rest your right forearm on the floor for stability and balance. Bend your left elbow and rest your hand behind your head.

Now lift your head and shoulders up and rotate your upper torso to the right side, and bring right straight leg and left elbow toward each other at the midline.

Hold for 1 sec and lower back to the starting position and repeat 10-12 times.

Switch side by placing left arm at your side and right hand behind your head and repeat.

Muscles:

Obliques, rectus abdominis and transverse abdominis

Criss cross on foam roller IV:

Lie on your back on the foam roller, resting on the foam from head to butt.

Extend your both legs straight up at around 45 degree angle.

Outstretch (slightly away from body) your right arm to the side and rest your right forearm on the floor for stability and balance. Bend your left elbow and rest your hand behind your head.

Now lift your head and shoulders up and rotate your upper torso to the right side, and bring right straight leg and left elbow toward each other at the midline.

Hold for 1 sec and lower back to the starting position and repeat 10-12 times.

Switch side by placing left arm at your side and right hand behind your head and repeat.

Muscles:

Obliques, rectus abdominis, transverse abdominis

Criss cross on foam roller V:

Lie on your back on the foam roller, resting on the foam from head to butt.

Extend your both legs straight up at around 45 degree angle.

Rest your right arm to the side slightly away from body and rest your right forearm on the floor for stability and balance. Extend your left arm straight in front of your chest.

Now lift your head and shoulders up and rotate your upper torso to the right side, and bring right leg and left arm toward each other at the midline.

Hold for 1 sec and lower back to the starting position and repeat 10-12 times.

Switch side and repeat.

Muscles:

Obliques, rectus abdominis, transverse abdominis

Crunch with alternating knee to chest:

Lie on your back on the foam roller, resting on the foam from head to butt.

Bend your left hip and knee at 90 degree angles into the table top position, and extend your right leg straight up at around 45 degree angle.

Rest your both arms to the side slightly away from the body and rest your hands on the floor for stability and balance.

Lift your head and shoulders up off the foam roller by pressing low back against the foam roller. This is your starting position.

Now bend your right knee and bring it up towards your chest, at the same time extend your left leg straight at 45 degree angle.

Quickly Switch side and repeat by bringing left knee towards your chest and extending right leg.

Keep continue alternating side back and forth.

Muscles:

Rectus abdominis, lower back, transverse abdominis, hip flexors, quadriceps, hamstrings, and legs muscles.

Oblique crunch on foam roller:

Lie on your back on the foam roller, resting on the foam from head to butt.

Bend your knees and rest your feet flat on the floor.

Bend your elbows and rest your hands behind your head.

Now pushing your lower back flat onto the foam roller, curl your upper body up diagonally and bring your right elbow towards the left knee. Hold for 2 count and move back to the starting position.

Switch side and repeat. Keep continue alternating sides for 10 times.

Muscles:

Obliques, rectus abdominis and transverse abdominis

Leg lift with two foam roller:

Lie on your back on the foam roller, resting on the foam from head to butt.

Bend your knees at around 45 degree angle and rest your feet flat on the foam roller (place foam roller perpendicular to your body).

Rest your hands at your side either near to your body or slightly away from the body with palms facing down for balance and stability.

Keep your back straight and pull a navel in towards your spine.

Now lift your right foot off the foam roller till right knee and hip bend at 90 degree angle. Hold for 1 count and lower right leg back on the foam roller.

Repeat with the left leg. Keep continue alternating side back and forth.

Muscles:

Transverse abdominis, pelvic floor muscles, rectus abdominis, hip flexors, lower back

Alternate arm overhead on foam roller:

Lie on your back on the foam roller, resting on the foam from head to butt.

Bend your knees at 90 degrees and feet flat on the floor. Rest your arms at your side on the floor with palms facing down.

Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now slowly lift your right arm over your head and lower it back to the starting position.

Repeat with the left arm. Keep continue alternating side back and forth.

Variation: beginners should place feet a few inches apart, and intermediates and advanced trainers should keep them together to make exercise hard.

Muscles:

Transverse abdominis, pelvic floor muscles, legs, and shoulders

Variation:

Alternating arm overhead with one leg lift:

Lie on your back on the foam roller, resting your entire spine on the foam from head to butt.

Bend your right knee at 90 degrees and rest your right foot flat on the floor, and bend your left hip and knee until lower left leg is parallel to the floor.

Rest your arms at your side on the floor with palms facing down. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now slowly lift your right arm over your head and lower it back to the starting position. Repeat with the left arm.

Keep continue alternating side back and forth.

Variation: beginners should place feet a few inches apart, and intermediates and advanced trainers should keep them together to make exercise hard.

Muscles:

Transverse abdominis, pelvic floor muscles, and shoulders

Alternate arm overhead on foam roller with dumbbell:

Lie on your back on the foam roller, resting on the foam from head to butt.

Bend your knees at 90 degrees and feet flat on the floor.

Grab a dumbbell in each hand and rest your arms at your side on the floor with palms facing in towards you. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now slowly lift your right arm over your head and lower it back to the starting position.

Repeat with the left arm. Keep continue alternating side back and forth.

Muscles:

Transverse abdominis, pelvic floor muscles, and shoulders

Crunch with Alternate arm overhead on foam roller with dumbbell:

Lie on your back on the foam roller, resting on the foam from head to butt.

Bend your knees at 90 degrees and feet flat on the floor. Grab a dumbbell in each hand and rest your arms at your side on the floor with palms facing in towards you.

Pull a navel in towards your spine and keep your entire spine and pelvis still.

Lift your head and shoulders up off the foam roller by pressing low back against the foam roller. This is your starting position.

Now slowly lift your right arm over your head and lower it back to the starting position.

Repeat with left arm. Keep continue alternating side back and forth.

Muscles:

Transverse abdominis, pelvic floor muscles, rectus abdominis, and shoulders

Medicine ball overhead on foam roller:

Lie on your back on the foam roller, resting your entire spine on the foam roller from head to butt.

Bend your knees and rest your feet flat on the floor. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Hold a medicine ball with your hands and extend your arms in front of your thighs. Keep your back straight and abs engaged.

Now slowly lift your arms and bring a ball over your head. Hold for 1 sec and lower a ball back to the starting position and repeat.

Variation: beginners should place feet a few inches apart, and intermediates and advanced trainers should keep them together to make exercise hard.

Muscles:

Transverse abdominis, pelvic floor muscles, and shoulders

Alternate arm and leg lift:

Lie on your back on the foam roller, resting on the foam from head to butt.

Rest your arms at your side on the floor with palms facing down.

Pull a navel in towards your spine and keep your entire spine and pelvis still.

At the same time, extend right leg straight up towards the ceiling and straighten your left arm overhead. Hold for 1 sec and then lower to the starting position.

Repeat with the opposite leg and arm. Keep continue alternating side back and forth.

Muscles:

Transverse abdominis, pelvic floor muscles, and shoulders

Bicycle move on foam roller:

Lie on your back on the foam roller, resting on the foam from head to butt.

Extend your legs straight in front of you. Rest your hands at your side on the floor with palms facing down. (Slightly away from body at the hips level).

Pull a navel in towards your spine and keep your entire spine and pelvis still.

Lift your both straight legs up off the floor at around 45 degree angle with toes pointed out. This is your starting position.

Now bend your right knee and bring it towards your chest, lower it back to the starting position.

Repeat with left leg. Keep continue alternating side back and forth.

Muscles:

Obliques, transverse abdominis, rectus abdominis

Crunch with bicycle move on foam roller:

Lie on your back on the foam roller, resting on the foam from head to butt.

Lift your feet off the floor; bend your hips and knees at 90 degree angle, so your lower legs are parallel to the floor with toes pointed out into a table top position.

Rest your hands at your side on the floor with palms facing down.(slightly away from body at the hips level).

Pull a navel in towards your spine and keep your entire spine and pelvis still.

Lift your head and shoulders up off the foam roller by pressing lower back against the foam roller. This is your starting position.

Now bring your right knee up towards your chest, at the same time extend your left leg straight in front of you.

Reverse the movement by bringing left knee towards your chest and extending right leg straight behind you.

Keep continue alternating side back and forth. Repeat 12-15 times each side. Repeat 2 more times.

Muscles:

Obliques, transverse abdominis, pelvic floor muscles, rectus abdominis

Crunch with both knees to chest:

Lie on your back on the foam roller, resting on the foam from head to butt.

Lift your feet off the floor; bend your hips and knees at 90 degree angle, so your lower legs are parallel to the floor with toes pointed out into a table top position.

Rest your hands at your side on the floor with palms facing down (slightly away from body at the hips level). Pull a navel in towards your spine and keep your entire spine and pelvis still.

Lift your head and shoulders up off the foam roller by pressing lower back against the foam roller. This is your starting position.

Now bring both knees up towards your chest and then extend your legs straight till your hips reach at 45 degree angle with toes pointed up. Repeat 12 times and then return to the starting table top position.

Do 2 more sets and lower your legs down on the floor.

Muscles:

Rectus abdominis, hip flexors, transverse abdominis,

Reverse crunch with medicine ball:

Lie on your back on the foam roller, resting on the foam from head to butt.

Lift your feet off the floor; bend your hips and knees at 90 degree angle, so your lower legs are parallel to the floor with toes pointed out into a table top position.

Position the medicine ball between your knees.

Rest your hands at your side on the floor with palms facing down (slightly away from body at the hips level).

Contract your abdominals and pull your knees up towards your chest. Hold for 1 sec and lower back to the table top position.

Repeat.

Muscles:

Rectus abdominis, hip adductors and transverse abdominis

Crunch with reverse crunch with medicine ball:

Lie on your back on the foam roller, resting on the foam from head to butt.

Lift your feet off the floor; bend your hips and knees at 90 degree angle, so your lower legs are parallel to the floor with toes pointed out into a table top position.

Position the medicine ball between your knees.

Rest your hands at your side on the floor with palms facing down (slightly away from body at the hips level).

Lift your head and shoulder off the foam roller by pressing back against the roller. At the same time, Contract your abdominals and pull your knees up towards your chest.

Hold for 1 sec and lower back to the table top position.

Muscles:

Abs

Alternate leg lift on foam roller:

Lie on your back on the foam roller, resting on the foam from head to butt.

Rest your arms at your side on the floor with palms facing down.

Pull a navel in towards your spine and keep your entire spine and pelvis still.

Extend right leg straight up towards the ceiling. Slowly bring your right leg toward you, and then lower to the starting position.

Repeat with opposite leg. Keep continue alternating side back and forth.

Muscles:

Abs

Reverse crunch on foam roller:

Lie on your back on the foam roller, resting on the foam from head to butt.

Bend your knees and feet flat on the floor.

Rest your arms at your side on the floor with palms facing down for stability and balance.

Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now lift your feet off the floor and bring your both knees up towards your chest, and then lower to the starting position.

Repeat.

Muscles:

Abs

Advanced Revere crunch on foam roller:

Lie on your back on the foam roller, resting on the foam from head to pelvic bone. Rest your arms at your side on the floor with palms facing down.

Pull a navel in towards your spine and keep your entire spine and pelvis still.

Extend both legs straight up towards the ceiling.

Now slowly bring your both legs towards you, and then lower to the starting position.

Repeat.

Muscles:

Abs

Advanced reverse crunch with medicine ball on foam roller:

Lie on your back on the foam roller, resting on the foam from head to pelvic bone.

Extend your legs straight in front of you and hold a medicine ball between your lower legs.

Rest your arms at your side on the floor with palms facing down.

Pull a navel in towards your spine and keep your entire spine and pelvis still.

Extend both legs straight up towards the ceiling with ball still.

Now slowly bring your both legs towards you, at the same time lift your head up off the ball roller. Hold this position for 2 counts.

Slowly bring your both legs and head lower to the starting position. Repeat.

Leg lift on roller:

Lie on your back on the foam roller, resting on the foam from head to pelvic bone.

Bend your knees at 90 degree angle and place feet flat on the floor. Keep your head and neck in a neutral position. Rest your arms at your side on the floor with palms facing down. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now lift your right foot off the floor and bend your hip and knee at 90 degree angle, then bring your left leg up just next to your right leg, so both lower legs are parallel to the floor. Hold this as long as you can.

Lower them down first your right leg and then left leg to the starting position and repeat 2 times.

Muscles:

Transverse abdominis, pelvic floor muscles, rectus abdominis, hip flexors

Toe taping on the floor:

Lie on your back on the foam roller, resting on the foam from head to pelvic bone.

Bend your knees at 45 degree angle and place feet flat on the floor.

Keep your head and neck in a neutral position. Rest your arms at your side on the floor with palms facing down. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now lift your right foot off the floor and bend your hip and knee at 90 degrees, then bring your left leg up just next to your right leg. This position is known as table-top position, and this is your starting position.

Now alternate reaching your each foot to the floor and come back to the table top position. Make sure you stabilize your upper torso and pelvis throughout exercise.

Repeat.

Muscles:

Muscles:

Transverse abdominis, pelvic floor muscles, rectus abdominis and gluteus maximus

Heel taping on the floor:

Lie on your back on the foam roller, resting on the foam from head to pelvic bone.

Bend your knees at 45 degree angle and place feet flat on the floor.

Keep your head and neck in a neutral position. Rest your arms at your side on the floor with palms facing down. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now lift your right foot off the floor and bend your hip and knee at 90 degrees, then bring your left leg up just next to your right leg. This position is known as table-top position, and this is your starting position.

Now alternate reaching your each heel to the floor and come back to the table top position. Make sure you stabilize your upper torso and pelvis throughout exercise.

Repeat.

Muscles:

Transverse abdominis, pelvic floor muscles, rectus abdominis and gluteus maximus

Double heel taping on the floor:

Lie on your back on the foam roller, resting on the foam from head to pelvic bone.

Bend your knees at 45 degree angle and place feet flat on the floor.

Keep your head and neck in a neutral position. Rest your arms at your side on the floor with palms facing down. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now lift your right foot off the floor and bend your hip and knee at 90 degree, then bring your left leg up just next to your right leg. This position is known as table-top position, and this is your starting position.

Now bring your both legs down with knees bent, and heels touch to the floor. Then come back to the table top position.

Repeat 12 times.

Muscles:

Transverse abdominis, pelvic floor muscles, rectus abdominis and gluteus maximus

Medicine ball twist on foam roller:

Lie on your back on the foam roller, resting on the foam roller from head to pelvic bone.

Bend your knees and rest your feet flat on the floor. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Hold a medicine ball with your hands and extend your arms in front of your chest. Keep your back straight and abs engaged.

Now rotate your upper body and bring a ball to your right side without moving your lower limbs. Make sure you use your abs, not your arms.

Return to the starting position and repeat with rotation to the left side.

Keep continue alternate side to side rotation.

Variation: beginners should place feet a few inches apart, and intermediates and advanced trainers should keep them together to make exercise hard.

Muscles:

Obliques, abs, lower back

Hand to knee touch on foam roller:

Lie on your back on the foam roller, resting on the foam from head to butt.

Lift your feet off the floor; bend your hips and knees at 90 degree angle, so your lower legs are parallel to the floor with toes pointed out into a table top position. Rest your hands at your side on the floor with palms facing down (slightly away from body at the hips level).

Now extend your right arm overhead and at the same time straighten your left leg, then bring your right hand and left knee towards each at the midline.

Repeat 10-12 times.

Repeat with opposite sides.

Crunch with reverse crunch on foam roller:

Lie on your back on the foam roller, resting on the foam roller from head to pelvic bone.

Bend your knees and rest your feet flat on the floor.

Bend your elbows and rest your hands behind your head. Pull a navel in towards your spine and keep your entire spine and pelvis still.

As you lift your head, shoulders and upper body by pressing lower back against the foam roller, lift your feet off the floor and bring your both knees up toward your chest.

Then lower to the starting position. Repeat.

Muscles:

Abs

Crunch with feet on foam roller:

Lie on your back on the floor, bend your knees and rest your feet flat on the foam roller.

Bend your elbows and rest your hands behind your head or extend your arms at your side off the floor.

Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now lift your head, shoulders and upper body by pressing lower back against the floor.

Hold for 1 sec and lower them back to the starting position. Repeat.

Muscles:

Abs

Crunch on foam roller:

Lie on your back on the foam roller, resting on the foam roller from head to pelvic bone.

Bend your knees and rest your feet flat on the floor. Bend your elbows and rest your hands behind your head. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now lift your head, shoulders and upper body by pressing lower back against the foam roller. Hold for 1 sec and lower them back to the starting position. Repeat.

Variation: beginners should place feet a few inches apart, and intermediates and advanced trainers should keep them together to make exercise hard.

Variation: you can extend your arms at your sides with palms facing in towards your inner thighs and perform crunch movement.

You can also extend your arms in front of your chest with palms facing each other and perform crunch movement.

Hold a medicine ball with both hands and extend your arms in front of your chest and do crunch on foam roller.

Hold a dumbbell with both hands and extend your arms in front of your chest and perform crunch on foam roller.

Muscles:

Abs

Abs workout on two foam roller:

Lie on your back on the foam roller, resting on the foam from head to butt.

Bend your knees at around 45 degree angle and rest your feet flat on the foam roller (place foam roller perpendicular to your body).

Raise your arms off the floor and rest them at your side with palms facing down.

Keep your back straight and pull a belly button in toward your spine.

Now lift your head and shoulders up by pressing lower back against the foam roller.

Hold for 1 sec and lower them back to the starting position. Repeat.

Variation: you can extend your arms in front of your chest or bend your elbows and place your hands behind your head.

Crunch with Bounce your arms on two foam roller:

Lie on your back on the foam roller, resting on the foam from head to butt.

Bend your knees at around 45 degree angle and rest your feet flat on the foam roller (place foam roller perpendicular to your body).

Raise your arms off the floor and rest them at your side with palms facing down.

Keep your back straight and pull a belly button in toward your spine.

Now lift your head and shoulders up by pressing lower back against the foam roller. This is your starting position.

Now quickly move your arms up and down in small movement. Don’t hold breathe and make sure you breathe in and breath out in a regular pattern.

Muscles:

Abs

Crunch with leg lift:

Lie on your back on the foam roller, resting on the foam roller from head to pelvic bone.

Bend your knees and rest your feet flat on the floor. Bend your elbows and rest your hands behind your head. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Lift your right foot off the floor and knee bent at 90 degree angle.

Now lift your head, shoulders and upper body by pressing lower back against the foam roller. Hold for 1 sec and lower your upper body and right leg back to the starting position.

Repeat with opposite leg lift. Keep continue alternating side back and forth for 12 times.

Alternate arm and leg lift on foam roller:

Lie on your back on the floor with resting your upper back on the foam roller.

Extend your arms at your side with palms facing down. Bend your knees at 90 degree angle and place feet flat on the floor. Keep your head and neck in a neutral position.

Now lift your hips up off the floor until your body forms a straight line from hips to shoulders. This is your starting position.

Then straighten your right leg and lift up off the floor until both thighs are parallel to each other, raise your left arm over your head. Hold for 1 sec and lower them back to the starting position and repeat with opposite leg and arm.

Variation: beginners should place feet a few inches apart, and intermediates and advanced trainers should keep them together to make exercise hard.

Muscles:

Transverse abdominis, pelvic floor muscles and shoulders

One leg and both arms lift:

Lie on your back on the floor with resting your upper back on the foam roller.

Extend your arms at your side with palms facing down. Bend your knees at 90 degree angle and place feet flat on the floor. Keep your head and neck in neutral position.

Now lift your hips up off the floor until your body forms a straight line from hips to shoulders. This is your starting position.

Then straighten your right leg and lift up off the floor until both thighs are parallel to each other, at the same time raise your both arms over your head. Hold for 1 sec and lower them back to the starting position and repeat with opposite leg.

Keep continue alternating side back and forth.

Muscles:

Transverse abdominis, pelvic floor muscles and shoulders

Modified push ups on foam roller:

Lie on your stomach on a mat with legs close together and knees bent at around 45 degrees, and cross your ankles.

Place your hands on the foam roller in front of you with shoulder width apart, keeping elbows straight.

Keep your back straight and abs tight.

As you breathe in, bend your elbows and lower your body down to the floor without head touch the floor.

Then straighten your elbows and push your body back to the starting position. Repeat

Muscles:

Pectoralis major, triceps brachii, anterior deltoid, serratus anterior

Push ups on single foam roller:

Come onto standard push up position with rest your hands on the foam in front of your chest and straighten your legs behind you on the floor.

Hands and legs should be shoulder width apart. Balance your body on your hands on the foam roller and toes on the floor. Keep your back straight and abs engaged. Keep your head in a neutral position.

Now bend your elbows and lower your chest down towards the foam roller, hold for 1 sec and extend your arms and come back to the starting position.

Repeat.

Muscles:

Pectoralis major, anterior deltoid, triceps brachii, serratus anterior, rotator cuff muscles, rhomboids, rectus abdominis, transverse abdominis, obliques, erector spinae, quadriceps, gluteus maximus

Push up with dumbbell lift:

Come onto standard push up position, resting your left hand on the foam roller in front of your chest.

Hold a dumbbell with your right hand. Hands and legs should be shoulder width apart.

Keep your back straight and abs engaged. Keep your head in a neutral position.

Now bend your elbows and lower your chest down towards the foam roller, hold for 1 sec and extend your arms and come back to the starting position.

As you come back to the start position, bend your right hand and bring a dumbbell up at the side of chest with elbow pointed up towards the ceiling. Then bring a dumbbell back on the floor.

Repeat 12 times.

Switch side by placing foam roller under your right hand and holding a dumbbell with your left hand.

Repeat 12 times.

Muscles:

Pectoralis major, anterior deltoid, triceps brachii, serratus anterior, rotator cuff muscles, rhomboids, rectus abdominis, transverse abdominis, obliques, erector spinae, quadriceps, gluteus maximus

Latissimus dorsi, pectoralis major, triceps, deltoid, biceps and trapezius

Push ups on two foam roller:

Come onto standard push ups position with rest your hands on the foam in front of your chest and lower shins on the foam behind you.

Hands and legs should be shoulder width apart. Balance your body on your hands and lower legs on the foam roller. Keep your back straight and abs engaged. Keep your head in a neutral position.

Now bend your elbows and lower your chest down towards the foam roller, hold for 1 sec and extend your arms and come back to the starting position.

Repeat.

Muscles:

Pectoralis major, anterior deltoid, triceps brachii, serratus anterior, rotator cuff muscles, rhomboids, rectus abdominis, transverse abdominis, obliques, erector spinae, quadriceps, gluteus maximus

Push ups with leg lift on foam roller:

Lie face down on the floor, keep your legs straight behind you and rest your hands on a foam roller. Keep your feet together or minimum 1 inch apart.

Lift your body up and balance onto your hands and toes. Place your hands directly under your shoulders.

Keep your back straight and hold your body in a straight line from head to heels. Keep your head in a neutral position in aligned with the spine. Don’t allow your hips to rise or body to sag.

Now lift your right foot off the floor till your right hip level.

Then bend your elbows and lower your chest down toward the foam roller, hold for 1 sec and come back to the starting position. Repeat 10-12 times.

Repeat with opposite leg.

Muscles:

Pectoralis major, anterior deltoid, triceps brachii, serratus anterior, rotator cuff muscles, rhomboids, rectus abdominis, transverse abdominis, obliques, erector spinae, quadriceps, gluteus maximus

Single arm on foam push ups:

Place a foam roller to your left side beneath your shoulder.

Start onto standard push up position, resting your right hand on the floor and left hand on the foam roller. Extend your legs straight behind you.

Balance your body on your hands and toes. Hands and legs should be shoulder width apart.

Now bend your elbows and lower your chest down towards the floor. Pause for 1 sec and push back to the starting position and repeat.

Switch side by placing right hand on the foam roller and repeat push ups.

Muscles:

Pectoralis major, anterior deltoid, triceps brachii, serratus anterior, rotator cuff muscles, rhomboids, rectus abdominis, transverse abdominis, obliques, erector spinae, quadriceps, gluteus maximus

Push ups with knee on foam roller:

Lie on your face down position, resting your hands on the floor and lower legs (just below knees) on the foam roller.

Balance your body on your hands and lower legs. Hands and legs should be shoulder width apart.

Now bend your elbows and lower your chest down towards the floor. Pause for 1 sec and push back to the starting position and repeat.

Muscles:

Pectoralis major, triceps brachii, anterior deltoid, serratus anterior

Forearm plank on foam roller:

Lie on your face down position, resting your forearms on the floor and lower legs (just below knees) on the foam roller.

Keep your feet together or minimum 1 inch apart. Lift your body up onto your forearms and lower legs and balance your body on your forearms and lower legs.

Keep your back straight and hold your body in a straight line from head to heels.

Place the elbows directly under the shoulders, forearm on the floor and clasp hand together.

Keep your head in a neutral position; don’t let your head move up or down. You should focus on engaging core muscles. Don’t allow your hips to raise or body to sag.

Hold this position as long as you can.

Then lower your body to the starting position. Repeat.

Muscles:

Rectus abdominis, transverse abdominis, oblique, lower back, and hips, shoulders, neck, chest, thighs, and calves.

Forearm plank:

Lie on your stomach on the mat. Rest your forearms on the foam roller and keep your feet either together or minimum 1 inch apart.

Lift your body up and balance your body on your forearms and toes.

Keep your back straight and hold your body in a straight line from head to heels.

Place the elbows directly under the shoulders, forearm on the foam roller and clasp hand together.

Keep your head in a neutral position; don’t let your head move up or down. You should focus on engaging core muscles. Don’t allow your hips to raise or body to sag.

Hold this position as long as you can.

Then lower your body to the starting position. Repeat.

Prone plank on foam roller:

Lie face down on the floor, legs straight behind you and rest your lower shins on a foam roller. Keep your feet together or minimum 1 inch apart.

Lift your body up and balance onto your hands and shins.

Place your hands directly under your shoulders. Keep your back straight and hold your body in a straight line from head to heels.

Keep your head in a neutral position in aligned with spine; don’t let your head move up or down.

You should focus on engaging core muscles. Don’t allow your hips to raise or body to sag.

Hold this position as long as you can.

Then lower your body to the starting position.

Muscles:

Transverse abdominis, rectus abdominis, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, quadriceps, Sartorius, gastrocnemius.

Plank with leg lift on foam roller:

Lie face down on the floor, keep your legs straight behind you and rest your hands on a foam roller. Keep your feet together or minimum 1 inch apart.

Lift your body up and balance onto your hands and toes. Place your hands directly under your shoulders.

Keep your back straight and hold your body in a straight line from head to heels. This is your starting position.

Now lift your right foot off the floor till your right hip level. Hold for 1 sec and lower right leg back to the starting position.

Repeat with opposite leg. Keep continue alternating side back and forth.

Muscles:

Transverse abdominis, rectus abdominis, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, quadriceps, Sartorius, gastrocnemius.

Mountain climb on foam roller:

Begin in push up position. Rest your hands on a foam roller with hands shoulder width apart.

Keep your back straight and hold your body in a straight line from head to heels.

Bring your left knee towards the chest but make sure your foot should be rested on the floor and right leg should be extended back.

Quickly jump up and switch your leg by straightening your left leg and bending your right knee towards the chest.

Keep continue by alternating your legs back and forth as quick as you can.

You can add resistance by wearing weight cuff around ankle or stepping your legs faster.

Muscles:

Rectus abdominis, hip flexors, gluteus maximus, gluteus medius/minimus, quadriceps, hamstrings, latissimus dorsi and erector spinae, triceps,

Mountain climb criss cross:

Begin in push up position. Rest your hands on a foam roller with hands shoulder width apart.

Keep your back straight and hold your body in a straight line from head to heels.

Bring your left knee towards the right arm but make sure your foot is rested on the floor and right leg should be extended back.

Quickly jump up and switch your leg by straightening your left leg and bending your right knee towards the left arm.

Keep continue by alternating your legs back and forth as quick as you can.

You can add resistance by wearing weight cuff around ankle or stepping your legs faster.

Muscles:

Abs, obliques, hip flexors, latissimus dorsi, erector spinae, triceps,

Supine plank on foam roller:

Sit upright on the mat. Rest your lower calf on the foam roller and place your hands behind your butt with fingertips pointed towards your butt.

Place your hands directly under your shoulders and Keep your legs slightly apart.

Now lift your hips up off the floor and balance your body on your lower legs and hands.

Keep your back straight and hold your body in a straight line from ankles to shoulders. Don’t allow your hips to rise or body to sag.

Hold this position for 10-12 seconds and lower it down to the starting position.

Repeat 3 times.

Muscles:

Erector spinae, rectus abdominis, glutes, hamstrings, deltoids, triceps and calves muscles.

Supine plank with leg lift on foam roller:

Sit upright on the mat. Rest your lower calf on the foam roller and place your hands behind your butt with fingertips pointed towards your butt.

Place your hands directly under your shoulders and Keep your legs slightly apart.

Now lift your hips up off the floor and balance your body on your lower legs and hands.

Keep your back straight and hold your body in a straight line from ankles to shoulders. Don’t allow your hips to rise or body to sag. This is your starting position.

Now lift your right foot off the foam roller till your right hip level.

Hold for 1 sec and lower right leg back to the starting position.

Repeat with opposite leg. Keep continue alternating side back and forth.

Variation: your can lift your leg up towards the ceiling to add more resistance.

Muscles:

Erector spinae, rectus abdominis, glutes, hip flexors, quadriceps, hamstrings, deltoids, triceps and calves muscles.

Forearm Side plank:

Lie on your right side and rest right lower leg on the foam. Lift your body up and balance on the side of your right lower leg and right forearm.

Place your forearm perpendicular to the body. Keep your back straight and hold your body in a straight line from head to feet. Stack your feet together. Place your left arm at your side or stretch it up towards the ceiling.

Hold the position as long as you can.

Repeat on your left side.

Muscles:

Transversus abdominis, rectus abdominis, obliques, quadratus dlumborum, gluteus medius, gluteus minimus, gluteus maximus, quadriceps, hamstrings, latissimus dorsi, pectoralis major, levator scapulae

Knees side plank:

Lie on your right side with the right hand on the foam roller and right knee on the mat.

Bend your right knee so right lower leg comes behind you. Extend your left leg straight.

Now lift your body up and balance on the side of your right knee and right hand.

Extend your left arm up towards the ceiling. Then lift your left leg up to the hip level.

Keep your back straight and hold your body in a straight line from head to left foot.

Hold this position as long as you wish

Muscles:

Abs, oblique and lower back, and shoulder

Knees side plank with leg move:

Lie on your right side with the right hand on the foam roller and right knee on the mat.

Bend your right knee so right lower leg comes behind you. Extend your left leg straight.

Lift your body up and balance on the side of your right knee and right hand. Extend your left arm up towards the ceiling.

Now lift your left leg up to the hip level. Keep your back straight and hold your body in a straight line from head to left foot. This is your starting position.

Then bend your left knee at 90 degree angle and extend it back to the starting position.

Repeat 10 times. Lower your body back to the floor and repeat 3 times.

Switch sides and repeat.

Muscles:

Abs, oblique, gluteus medius, gluteus minimus, and shoulders

Variation

Forearm side plank:

Lie on your right side and rest your right thigh on the foam. Lift your body up and balance on the side of your right thigh and right forearm.

Place your forearm perpendicular to the body. Keep your back straight and hold your body in a straight line from head to feet. Stack your feet together. Place your left arm at your side or stretch it up towards the ceiling.

Hold the position as long as you can.

Repeat on your left side.

Muscles:

Abs, oblique and lower back, and shoulders

Left lift with forearm side plank:

Lie on your right side and rest your right lower leg on the foam roller. Lift your body up and balance on the side of your right lower leg and right forearm.

Place your forearm perpendicular to the body. Keep your back straight and hold your body in a straight line from head to feet. Stack your feet together. Place your left arm at your side or stretch it up towards the ceiling.

Now slowly lift your left leg up as high as you can. Hold for 5 sec and lower back to the starting position and repeat.

Switch side and repeat.

Muscles:

Abs, oblique, lower back, gluteus medius, gluteus minimus and shoulders

Hundreds on roller:

Lie on your back on the floor with knees bent around 45 degree angle and rest your feet on the foam roller. Extend your arms at your side with palm facing down. Pull a navel in towards your spine.

Lift your head and shoulders up off the floor and at the same time lift your arms up to the upper thighs level. Hold this position and bounce your arms up and down.

As you hold the position and bounce your arms, roll your feet and lower legs over the foam between toes and end part of the lower legs.

Repeating rolling 10-12 times, and return to the starting position.

Repeat 2 more times.

Muscles:

Abs

Bridging on two foam roller:

Lie on your back on the foam roller, resting on the foam from head to butt.

Bend your knees at around 45 degree angle and rest your feet flat on the foam roller (place foam roller perpendicular to your body).

Rest your hands at your side either near to your body or slightly away from the body with palms facing down for balance and stability.

Now lift your hips up off the foam roller until your body forms a straight line from knees to shoulders.

Hold for 1 sec and lower hips down on the floor.

Repeat.

Muscles:

Gluteus maximus, hamstrings, erector spinae, rectus abdominis,

Bridging on foam roller;

Lie on your back on the floor with knees bent around 45 degree angle and rest your feet on the foam roller.

Extend your arms at your side with palm facing down.

Now lift your hips up off the floor until your body forms a straight line from knees to shoulders.

Hold for 1 sec and lower hips down on the floor.

Repeat.

Muscles:

Gluteus maximus, hamstrings, erector spinae, rectus abdominis,

Bridging on two foam roller:

Lie on your butt on the floor with resting your upper back on the foam roller.

Extend your arms at your side with palms facing down.

Bend your knees at around 45 degree angle and place feet on the foam roller.

Keep your head and neck in a neutral position.

Now lift your hips up off the floor until your body forms a straight line from knees to shoulders. Hold for 1 sec and lower hips down on the floor.

Repeat.

Muscles:

Gluteus maximus, hamstrings, erector spinae, rectus abdominis,

One leg bridging on foam roller:

Lie on your back on the floor. Extend your arms at your side on the floor with palms facing down.

Bend your knees at around 45 degree angle and place feet on the foam roller.

Lift right leg off the grounds so that both knees are side by side. Maintain leg straight position throughout the exercise.

Now lift your hips up off the floor until your body forms a straight line from knees to shoulders.

Hold for 1 sec and lower hips down on the floor.

Repeat. Switch side and repeat.

Single leg bridging on foam roller:

Lie on your back on the floor. Extend your arms at your side on the floor with palms facing down.

Bend your knees at around 45 degree angle and place feet on the foam roller.

Lift right leg off the grounds and extend it up towards the ceiling with toes pointed up. Maintain leg straight position throughout the exercise.

Now lift your hips up off the floor until your body forms a straight line from knees to shoulders.

Hold for 1 sec and lower hips down on the floor.

Repeat. Switch side and repeat.

Muscles:

Gluteus maximus, hamstrings, erector spinae, rectus abdominis,

Bridging with straight leg move:

Lie on your back on the floor. Extend your arms at your side on the floor with palms facing down.

Bend your knees at around 45 degree angle and place feet on the foam roller.

Lift right leg off the grounds and straighten it so that both knees are side by side. Maintain leg straight position throughout the exercise.

Now lift your hips up off the floor until your body forms a straight line from knees to shoulders. This is your starting position.

Then lift your right leg straight up towards the ceiling with toes pointed up, hold for 1 count and lower it down to your left ankle level.

Again lift up towards the ceiling and lower down to the left ankle.

Repeat 12 times. Return your right foot on the foam roller.

Switch side and repeat.

Plank on two foam roller

Come onto standard push up position with rest your hands on the foam in front of your chest and lower legs on the foam behind you.

Hands and legs should be shoulder width apart.

Balance your body on your hands and lower legs on the foam roller. Keep your back straight and abs engaged. Keep your head in a neutral position.

Hold this position as long as possible.

Overhead arms on two foam roller:

Lie on your butt on the floor with resting your upper back on the foam roller.

Extend your arms at your side with palms facing down. Bend your knees at around 45 degree angle and place feet on the foam roller.

Now lift your hips up off the floor until your body forms a straight line from knees to shoulders.

Then raise your arms over your head and lower them back to the starting position.

Repeat.

Muscles:

Transverse abdominis, and pelvic floor muscles

Arms open on two foam roller:

Lie on your butt on the floor with resting your upper back on the foam roller.

Extend your arms straight in front of your chest with palms facing each other. Bend your knees at around 45 degree angle and place feet on the foam roller.

Now lift your hips up off the floor until your body forms a straight line from knees to shoulders, at the same time outstretch your arms at your side to the shoulder level.

Pause for 1 sec and bring them back to the starting position.

Repeat.

Muscles:

Transverse abdominis, and pelvic floor muscles

Bird dog exercise on foam roller:

Get onto all your fours, resting your hands on the round foam roller in front of you and knees on ½ round foam roller behind you.

Make sure your hands are below your shoulders and knees below hips. Keep your back straight and tight abs.

Lift the right arm (forward) and left leg (backward) up and straighten them until they come parallel to the floor.

Hold for 5-10 seconds and return to the starting position.

Repeat with opposite arm and leg.

Muscles:

Back extensors- erector spiane, rectus abdominis, and gluteus maximus, trapezius, deltoid,

Cat camel stretch on foam roller:

Get onto all your fours, resting your hands on the floor in front of you and knees on a foam roller behind you.

Make sure your hands are below your shoulders and knees below hips. Keep your back straight and tight abs.

Now round your back up and bring your spine up towards the ceiling, allowing your head down between your arms. Hold for 10-12 sec and slowly go back to the starting position.

Then arch your back down towards the floor, allowing your head up and looking up towards the ceiling. Hold for 10-12 sec and return to the starting position.

Repeat 3 times.

Abs workout on form roller:

Get onto all your fours, resting your hands on the floor in front of you and knees on a foam roller behind you.

Make sure your hands are below your shoulders and knees below hips. Keep your back straight and tight abs.

Now roll your lower legs up and down over the foam roller between below knees to mid shins.

Make sure your keep your abs engaged and back straight throughout exercise.

Keep continue around 30 sec to 1 min,

Leg lift on foam roller:

Get onto all your fours, resting your hands on the floor in front of you and knees on a foam roller behind you.

Make sure your hands are below your shoulders and knees below hips. Keep your back straight and tight abs.

Now straighten your right leg up towards the ceiling as far as you can. Hold for 2 sec, and lower back to the starting position.

Repeat with the opposite side. Keep continue alternating side back and forth.

Muscles:

Gluteus maximus

Scissors kick on foam roller:

Lie on your upper back on the floor and glute on the foam roller.

Extend your legs in front of you and lift your legs up off the floor to the hips level and toes pointed out. Make sure your keep your legs straight throughout exercise.

Place your head on the floor and Keep your neck in a neutral position.

Place your hands either side of foam roller or hold it with each hand.

Now bring your right leg up towards your chest, hold for 1 sec and lower back to the starting position.

Repeat with left leg. Keep continue alternating legs back and forth as fast as you can.

Muscles:

Rectus abdominis, hip flexors and quadricpes

Cat and camel stretch on single and two foam roller:

Backward/Reverse Lunges on foam roller:

Stand with feet hip-width apart and rest your hands at your waist. Keep your back straight throughout the movement.

Place a foam roller behind you at around leg length.

Bring your right leg back as far as possible and rest your toes on the foam roller, then bend your knees and roll your right leg from toes to your lower shin until right knee reach close to the floor and left knee aligned with toes.

Come back to the starting position and repeat with the other leg.

Keep continue alternating side back and forth.

Muscles:

Core muscles, glutes, quadriceps, adductor magnus, hamstrings and calves.

Dumbbell Flys or Pec Deck Butterflies with Dumbbells on foam roller:

Lie on your back on the foam roller, resting on the foam from head to pelvic bone.

Bend your knees at 45 degree angle and place feet flat on the floor.

Grab a dumbbell in each hand and place your arms in front of your chest with elbows slightly bent and palms facing each other.

Now lower the arms out to the side until arms are level with the shoulders with elbows slightly in a bent position.

Then bring arms back up together as in hugging motion. Repeat.

Muscles:

Pectoralis major, anterior deltoid, biceps

Back extension on foam roller:

Lie on your stomach on the mat and rest your mid of inner forearms on the foam roller with palms facing each other. Extend your legs straight behind you with shoulder width apart. Keep your arms slightly wider than shoulder width apart.

Now exhale and lift your upper body up off the mat by rolling your arms over the roller from mid forearms to inner hands and pressing hips down against the floor.

Keep your head and entire spine in single alignment.

Hold for 2 seconds then inhale and lower yourself back down gently.

Repeat 10-12 times.

Muscles:

Erector spinae, musl tifidus, semispinalis,shoulder girdle stabilizers

Variation: you can rest your hands on the foam roller and perform back extension by rolling your palms over the roller between the tip of fingers and wrists.

Back extension with one leg lift:

Lie on your stomach on the mat and rest your mid of inner forearms on the foam roller with palms facing each other. Extend your right leg straight on the floor and lift your left leg straight up towards the ceiling as high as you can. Keep your arms slightly wider than shoulder width apart.

Now exhale and lift your upper body up off the mat by rolling your arms over the roller from mid forearms to inner hands and pressing hips down against the floor.

As you lift your upper body up, bring your left leg down on the floor. Keep your head and entire spine in single alignment. Hold for 2 seconds.

Inhale and lower yourself back down gently and at the same time lift your left leg up .

Repeat 10-12 times.

Switch side and lift your right leg up towards the ceiling and repeat 10-12 times.

Muscles:

Erector spinae, gluteus maximus, hamstrings, hip flexors and quadricpes

Hamstrings workout:

Lie on your back on the mat with knees bent (at 45 degree angle) and rest your heels on the foam roller. Rest your arms at your side with palm facing down. Keep your back straight and pull a navel in towards your spine.

Now extend your legs and move foam roller forward until your knees extend fully.

Then bend your knees and roll foam roller up.

Repeat 12 times.

Back, hamstring and calf stretch:

http://www.youtube.com/watch?v=r137aPYbQnw

Sit on the foam roller with legs straight in front of you.

Now lean forward from your waist and bring your head close to your knees. At the same time extend your arms and hold toes using your hands. Feel stretch in your low back and back of entire legs.

You can add intensity of stretch by bringing toes in towards you.

If you feel more stretch, you can reduce intensity of stretch by holding your lower legs just above ankles instead of your toes.

You can also rest your palms at the side of your ankles on the floor instead of holding toes and lower legs.

You can add or reduce stretch by placing your hands either at the level of feet or at the level of legs

Abs workout:

Abs workout I:

Sit upright on the foam roller, bend your knees and rest your feet flat on the mat. Keep your feet around shoulder width apart. Hold either end of foam roller with each hand.

Now roll back (around45 degree angle) and move a foam roller forward until your hips joint come onto the top of foam roller.

Then extend your arms in front of your chest with palms facing down. Hold this position for 12 seconds and return to the starting sitting position.

Repeat more 2 times.

Abs workout II:

Sit upright on the foam roller, bend your knees and rest your feet flat on the mat. Keep your feet around shoulder width apart.

Now roll back and move a foam roller forward until your hip joints come onto the top of foam roller.

Extend your arms at your side with palms facing down at either side of mid thigh level. Pull a navel in towards your spine. This is your starting position.

Now bounce your arms up and down in small movement for 30 seconds to 1 minute.

Return to the starting sitting position. Repeat 2 more times.

Abs workout III:

Sit upright on the foam roller, bend your knees and rest your feet flat on the mat. Keep your feet around shoulder width apart.

Now roll back and move a foam roller forward until your hip joints come onto the top of foam roller.

Extend your arms at your side with palms facing down at either side of mid thigh level. Pull a navel in towards your spine. This is your starting position.

Now lift your arms up over your head and bring them down to the starting position. Repeat 12 times.

Return to the starting sitting position and repeat 2 more times.

V sit up on foam roller:

Sit on the centre of a foam roller. Rest your hands at either side of hips on the foam roller with fingertips facing forward. Straighten your legs out in front of you off the floor with knees slightly bent.

Now lean your upper body back and raise your leg up little more towards the ceiling. Extend your arms in front of your chest. Keep your abs engaged.

Hold this position for 10 sec. return to the starting position and repeat.

Muscles:

Rectus abdominis, obliques, hip flexors and lower back

V sit up with one leg lift on foam roller:

Sit on the centre of a foam roller. Bend your knees at around 90 degree angle and feet on the floor with slightly apart.

Rest your hands at either side hips on the foam roller with fingertips facing forward.

Now lean your upper body back to from V shape. Extend your arms in front of your chest. Keep your abs engaged. Now hold this position for 10 sec. return to the starting position and repeat.

Then Lift right leg off the grounds and straighten it so that both knees are side by side. Hold this position for 10 sec. Then lower your right leg back on the floor.

Repeat with left leg. Keep continue alternating side back and forth.

Muscles:

Rectus abdominis, obliques, hip flexors and lower back, quadriceps

Oblique crunch on V sit up position:

Sit on the centre of a foam roller. Bend your knees at around 90 degree angle and feet on the floor with slightly apart. Bend your elbows and rest your hands at either side of the head.

Now lean your upper body back to form V shape. Keep your abs engaged. This is your starting position.

Then twist your upper body to the right side and bring your left elbow towards the right knee.

Return to the starting position and repeat with the opposite side.

Keep continue alternating side back and forth.

Muscles:

Rectus abdominis, obliques, hip flexors and lower back

Table top workout:

Sit on the centre of a foam roller with knees bent at around 90 degree angle and feet on the floor. Keep your feet around shoulder width apart.

Now lean your upper body back and rest your hands behind your butt with fingertips pointed outward. Place your hands underneath your shoulders with elbows straight. Keep your abs engaged and back straight.

Then lift your both feet off the floor until lower legs are parallel to the floor (hips and knees at 90 degree angle). Hold this position for 10 counts.

Lower legs down to the starting position and repeat 2 more times.

Muscles:

Rectus abdominis, lower back, hip flexors.

Table top position with one arm lift on foam roller:

Sit on the centre of a foam roller with knees bent at around 90 degree angle and feet on the floor. Keep your feet around shoulder width apart.

Lean your upper body back and rest your hands behind your butt with fingertips pointed outward with elbow slightly bent. Place your hands slightly apart with fingertips pointed toward you. Keep your abs engaged and back straight.

Now lift your both feet off the floor until lower legs are parallel to the floor (hips and knees at 90 degree angle) and come onto a table top position. This is your starting position.

Then lift your right hand off the floor and extend it in front of your chest. Adjust your left hand position for balance your position. Hold for 10 count and lower it back to the floor.

Repeat with the left arm.

Muscles:

Rectus abdominis, lower back, hip flexor and shoulders

Bicycle move on foam roller:

Sit on the centre of a foam roller with knees bent at around 90 degree angle and feet on the floor. Keep your feet around shoulder width apart.

Lean your upper body back and rest your hands behind your butt with fingertips pointed outward. Place your hands underneath your shoulders with elbows straight.

Lift your feet off the floor; bend your hips and knees at 90 degree angle, so your lower legs are parallel to the floor with toes pointed out into table top position. Pull a navel in towards your spine and keep your entire spine and pelvis still. This is your starting position.

Now bring your right knee up towards your chest, at the same time extend your left leg straight behind you.

Reverse the movement by bringing left knee towards your chest and extending right leg straight behind you.

Keep continue alternating side back and forth. Repeat 12-15 times each side. Repeat 2 more times.

Muscles:

Oblique and abs

Lower abs workout:

Lie down on your pelvis on the foam roller, and rest your head and upper back on the mat. Hold either side of foam roller with each hand.

Bend your hips and knees until your knees are top of a roller. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now bring your knees up towards your chest and hold for 2 count, then extend them straight up at around 70-80 degree angle and hold for 2 count.

Repeat 12 times.

Advanced lower abs workout I:

Lie down on your pelvis on the foam roller, and rest your head and upper back on the mat. Hold either side of foam roller with each hand.

Extend your legs straight up towards the ceiling at 90 degree angle with toes pointed up. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now bring your straight leg up towards your chest. Hold for 1 count and lower them down to the starting position.

Repeat 12 times.

Advanced lower abs workout II:

Lie down on your pelvis on the foam roller, and rest your head and upper back on the mat. Bend your knees and feet flat on the mat.

Hold either side of foam roller with each hand. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now extend your legs straight up towards the ceiling at the top of a roller (90 degree angle) with toes pointed up.

Then lower your (straight) legs down at around 45 degree angle. Hold for 2 count and bring them up at the top of roller.

Repeat 10 times.

Advanced lower abs workout III:

Lie down on your pelvis on the foam roller, and rest your head and upper back on the mat. Hold either side of foam roller with each hand.

Bend your hips and knees at 90 degree angle and come onto a table top position. Toes should be pointed out. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now bring your both knees in towards your chest, then straighten your legs and lower them down at around 45 degree angle.

Repeat 12 times. Return to the table top position.

Variation: you can extend your arms straight in front of your chest in the starting position. As you straighten your legs, extend your arms overhead.

Bicycle move on foam roller:

Lie down on your pelvis on the foam roller, and rest your head and upper back on the mat. Hold either side of foam roller with each hand.

Bend your hips and knees at 90 degree angle and come onto a table top position. Toes should be pointed out. Pull a navel in towards your spine and keep your entire spine and pelvis still.

Now bring your right knee towards your chest, at the same time extend your left leg straight at 45 degree angle.

Switch side by bringing your left knee towards the chest and extending your right leg straight. Keep continue alternating side back and forth.

Clam on foam roller:

Lie on your right side with outer right hip on the centre of foam roller and rest your head on an outstretched right hand, place your left hand on your waist.

Bend your hips and knees to an approximately 45 degree angles. Stack your legs on top of each other and feet together.

Now raise your left knee away from your right leg, keeping your feet together. Tighten your butt and pelvis should be still.

Then lower your left knee down to the starting position.

Repeat 12-15 times. Switch side and repeat.

Muscles worked:

Gluteus medius, gluteus minimus, tensor fascia latae, Sartorius

Advanced clam on foam roller:

Lie on your right side with outer right hip on the centre of foam roller, hips and knees bent to a 45 degree angle. Keep your legs together and form a straight line from shoulder to hips.

Now prop your upper body on your right forearm. Keep your right elbow underneath right shoulder and right forearm is perpendicular to your body.

Keep your legs together and form a straight line from shoulders to hips.

Rest your left hand on your waist.

Now lift your left knee away from your right leg, keeping your feet in contact with each other. Tighten your butt and pelvis should be still.

Then lower your left knee down to the starting position.

Repeat 12-15 times. Switch side and repeat.

Muscles worked:

Gluteus medius, gluteus minimus, tensor fascia latae, Sartorius

Leg lift on your side lying on foam roller:

Lie on your right side with outer right hip on the foam roller. Rest left leg straight on your right leg and keep them together.

Prop your upper body on your right forearm, while resting right elbow underneath right shoulder.

Keep your legs together and form a straight line from head to feet. Rest your left hand on the floor in front of your stomach.

Now lift your left leg away from your right leg as far as you can without changing pelvis position. Keep your back straight and glute tight, and engaged your abs.

Lower left leg down to the starting position and repeat 10 times. Switch side and repeat.

Muscles worked:

Gluteus medius, gluteus minimus, tensor fascia latae, abs, lower back

Bottom leg lift on your side lying on foam roller:

Lie on your right side with outer right hip on the foam roller. Extend right leg straight beneath you and rest foot on the floor. Bend your left knee and rest it in front of the right thigh.

Prop your upper body on your right forearm while resting right elbow underneath right shoulder. Keep your back straight and glute tight, and engaged your abs.

Rest your left hand on the floor in front of your stomach.

Now lift your right leg away from mat as far as you can without changing pelvis position.

Lower leg down to the starting position and repeat 10 times. Switch side and repeat.

Muscles:

Hip adductors, abs and lower back

Leg kick in side lying with foam roller:

Lie on your right side with outer right hip on the foam roller.

Rest left leg straight on your right leg and keep them together.

Prop your upper body on your right forearm while resting right elbow underneath right shoulder.

Keep your legs together and form a straight line from head to feet. Rest your left hand on the floor in front of your stomach.

Lift your left leg away from your right leg as far as you can without changing pelvis position. Keep your back straight and glute tight, and engaged your abs. This is your starting position.

Now bring your left leg forward and then back behind you.

Repeat 10-12 times.

Lower leg down to the starting position and do 2 more sets. Switch side and repeat.

Muscles:

Abs, gluteus medius, gluteus minimus, gluteus maximus and hamstrings

Circle in side lying with foam roller:

Lie on your right side with outer right hip on the foam roller. Rest left leg straight on your right leg and keep them together.

Prop your upper body on your right forearm while resting right elbow underneath right shoulder. Keep your legs together and form a straight line from head to feet. Rest your left hand on the floor in front of your stomach.

Lift your left leg away from your right leg as far as you can without changing pelvis position. Keep your back straight and glute tight, and engaged your abs. This is your starting position.

Now circle your left leg in clock wise and counter clockwise direction for 10-12 times.

Lower leg down to the starting position and do 2 more sets. Switch side and repeat.

Muscles:

Abs, gluteus medius , gluteus minimus, tensor fasciae latae, hip,

Alternate kicking on side lying with foam roller:

Lie on your right side with outer right hip on the foam roller and extend your legs straight beneath you.

Prop your upper body on your right forearm while resting right elbow underneath right shoulder. Keep your legs together and form a straight line from head to feet. Rest your left hand on the floor in front of your stomach.

Lift your both legs up off the mat until your body foam a straight line from head to feet.

Then kick your right leg forward, at the same time push your left leg back behind you.

Quickly switch side and repeat. Keep continue for 12-15 times. Switch side and repeat.

Muscles:

Abs, hip flexors, quadriceps, glutes and hamstrings

Bicycle on foam roller:

Lie on your right side with outer right hip on the foam roller and extend your legs straight beneath you.

Prop your upper body on your right forearm while resting right elbow underneath right shoulder and right forearm perpendicular to your body.

Keep your legs together and form a straight line from head to feet. Rest your left hand on the floor in front of your stomach.

Lift your left leg up off the mat until your body foam a straight line from head to left foot. First Kick your left leg forward then bend the left knee and next push your left foot back behind you, and last straighten your left knee behind you.

Then return to the starting position and repeat.

Switch side and repeat.

Muscles:

Oblique