Surprising ways to use your foam roller for strengthening

Most of us buy foam rollers to use primarily for myofascial release, flexibility, and recovery processes. However, they can also be ingeniously integrated into strength-training exercises to challenge your stability, improve balance, and enhance core engagement. Here are some different ways to use a foam roller for strength exercises that go beyond its traditional uses.

1. Foam Roller Plank Rollouts with Arms

Target Areas: Core, shoulders, scapular stabilizers

How to Do It:

• Begin in a plank position with your forearms on the foam roller and knees on the ground.
• Keep your spine in a neutral position as you roll the foam roller forward. Make sure to not sag in the back.
• Try to repeat for 30 seconds to a minute ensuring you breathe steadily.

2. Foam Roller Plank Rollouts with Legs

Target Areas: Core, shoulders, scapular stabilizers

How to Do It:

• Same as above but position your shins on the foam roller and palms on the ground.
• Keep your spine in a neutral position as you roll the foam roller toward your chest. Make sure to not sag in the back.
• Try to repeat for 30 seconds to a minute ensuring you breathe steadily.

3. Foam Roller Hamstring Curls

Target Areas: Hamstrings and glutes

How to Do It:

• Start lying on your back in a bridge position with feet on the foam roller.
• Press up into your feet to lift hips into an elevated bridge position. 
• Either repeat lifting or to make it harder, roll the foam roller forward away from you and back to activate the hamstrings.

4. Foam Roller Abdominal Bracing with Heel Taps

Target Areas: Core

How to Do It:

• Start by laying on your spine, along with (parallel to) the foam roller. Make sure that your head and sacrum are also supported. 
• While maintaining balance on the foam roller, alternate marching knees toward the chest.
• Keep hands or elbows on the ground to assist with balance. 

Incorporating a foam roller into your strength training can add a new dimension to your workouts, challenging your muscles in unique ways and improving core stability and balance. As with any new exercise, start slow and focus on maintaining proper form to maximize benefits and minimize the risk of injury. Happy rolling!