Foam Roller Core
A simple way to elevate your fitness routine and activate your core
Dr. Ariel Edwards, PT, DPT, CSCS
Have you been working on strengthening your core, but feel like something is missing? Core work is more than just endless crunches and planks. Taking traditional exercises that target the major muscles within your core and making them more dynamic can add depth and challenge, taking them to the next level. One of our favorite tools to enhance your core work is a foam roller. Instead of smoothing sore muscles, the foam roller will make them burn!
Utilizing a foam roller is a great way to work on core stability. The foam roller acts as a tactile cue to engage the deepest layer of the abdominals - a muscle group that is often missed. While attempting to maintain pressure against the foam roller in an effort to prevent it from dropping, individuals must focus on the relationship between their core and their breathing.
Check out three of our favorite core foam roller exercises that enhance core stability, activate the deep abdominals, and train the connection between your core and your breathing:
Roll Ups:
Start by lying on your back and lift your legs straight into the air. Place the foam roller between your shins and the sides of your hands. Once the foam roller is in a stable position, engage your core, bring your shoulder blades off the ground, and roll the foam roller up your shins. Hold for a second at the top before coming back to the ground, bringing the foam roller back down your shins.
Leg Lowers:
Legs lowers are an easy transition from roll ups. Get back into the roll ups’ starting position - legs straight in the air with the foam roller between your shins and the sides of your hands. Once the foam roller is stable, engage those deep abdominals while lowering one of your legs toward the ground. Tap your heel at the bottom before bringing your leg back up. While performing this exercise, make sure both hands and the stationary leg are maintaining pressure and stability on the foam roller.
Dead Bugs:
Continuing to stay on your back, place the foam roller between one hand and the opposite knee. You should be lying with both hands pointing towards the ceiling, and with your knees and hips creating 90 degree angles. While maintaining pressure on the foam roller, engage your core while gradually lowering your free leg and arm down to the ground. Tap both your heel and fingers on the ground before coming back to the starting position. Perform this exercise on both sides.
As with any type of exercise, we need to progress as our muscles get stronger. When our squat weight feels too light, we add more weight. The same goes for our core. Although planks and crunches activate those muscles, once we have used them frequently in our fitness routine, our muscles adapt, meaning it is time to elevate our core exercises to bring back that challenge. Additionally, adding a new element, such as a foam roller, can reinforce the need for proper technique and core engagement while performing an exercise, allowing for consistent, correct muscle activation in the long run.
Our core plays a huge role in our day-to-day activities. Most people don’t realize the connection our core has to various areas of our body. Imbalances within this large muscle group we define as the core can be the root of many common problems people experience daily, such as bad posture, lower back pain, hip injuries, etc. Making sure you are correctly activating and strengthening this area is crucial when attempting to minimize long-term injuries.
If you are interested in learning more about how your core connects to the rest of your body, in addition to finding the best core exercises for your specific needs, feel free to book an appointment with us at either our Haverhill, MA, or Wakefield, MA studio by clicking HERE, or email Kristina@fixxedstudios.com!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
