The foam roller is a handy accessory in your fit collection. Use it to massage your muscles or to make exercises extra intensive.
Lie on the foam roller, the roller is perpendicular under your thighs. You lean on your arms as in a plank position, but you don't have to put any tension on your core because the foam roller supports you. Use your body weight to slowly roll your whole body over it from front to back. The roll doesn't move, but you move your skin and muscles like dough you roll out.
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Are you a pro in planks and the push-up is no longer difficult for you? A foam roller is ideal for making these exercises more intensive. Put it under your feet or under your hands. This makes the exercises extra tough because you have to find balance at the same time.
Does your lower back hurt when doing yoga poses like the Savasana? Place a foam roller under your knees to relieve tension on your back muscles. You can also use it as a mainstay for the Trikonasana if you can't reach the floor with your fingers, by placing it upright under your hand and leaning on it.
With a foam roller under your back, your surface will become wobbly, so you have to tighten your core to avoid falling over. Lie on your back, with the foam roller vertically under your spine. Bend your knees and place your feet flat on the floor. Fold your hands behind your head so that your elbows are pointing out. Lift your head and shoulders and slowly lift your left leg (it remains bent) off the floor. Put it back down and now slowly lift your bent right leg off the floor. March in ten reps on each side.
Because a foam roller is soft and flexible, you can use it perfectly as a stretch attribute. When sitting on the floor, place your foot on the roller with your leg stretched out to make it easier to reach your toe. Or use it as a soft surface in the hip stretch by placing it in the low lunge under your thigh of the leg stretched out on the floor.
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