The Must-Have Gym Accessory For Your Core | sheerluxe.com

The Must-Have Gym Accessory For Your Core

foam rollers

Foam rollers are one of the most popular fitness accessories around, acting as an essential and versatile training resource. The brightly coloured tubes offer a ton of benefits, including reducing muscle soreness, improving mobility and preventing injury, making them the closest thing that many of us get to a regular physio session. And of course, they can also be used to improve and build your core strength. 

Thanks to this enlightening Women’s Health article by celebrity trainer Lee Mullins, founder of the Bulgari Hotel’s Workshop Gym, we now know that incorporating the humble foam roller into our fitness routines could be our ticket to greater strength and abs of steel.

Here are Mullins’ top five exercises for strengthening your core using a foam roller:

1. Jack Knife 

  • Begin in a push up position with your arms completely straight
  • Rest your shins on a Foam roller so the foam roller is just below the knee
  • Your body should form a straight line from your head to your ankles
  • Brace your abdominals and maintain that contraction throughout the whole exercise
  • Slowly bring your knee’s towards your chest, so the foam roller moves along your shins towards your ankles, keeping arms straight and your back flat
  • Slowly straighten the legs and return to the start position. Repeat this 15 times

2.    Leg Lowering With Core Activation

  • Begin by lying on your back with feet off the floor and knee’s bent at 90 degrees
  • Hold the foam roller above your chest with each hand pressing into the end of the roller
  • Throughout the whole exercise, keep your arms straight and vertical above your chest whilst continuously pushing both hands into each end of the roller
  • Slowly extend and lower the right leg whilst keeping the left leg still bent at 90 degree’s
  • Return the right leg back to the start position and repeat this 6-8 times before repeating on the opposite leg
  • Remember to keep your abdominals braced and the hands pushing into the end of the roller throughout the exercise

3.    Plank Saws

  • Begin in a plank position with the bottom of your shins resting on the foam roller
  • Brace your abdominals and maintain that contraction throughout the whole exercise
  • Your body should form a straight line from your head to your ankles
  • Using your elbows, very slowly slide backwards so that the roller travels along your leg towards your knee whilst keeping your abdominals engaged and maintaining a straight back
  • Begin with a small range of movement until you get stronger, this is an advanced exercise so do it slowly
  • Using your elbows, pull yourself back and slide forward to the start position and repeat for 6-8 repetitions

4.    Overhead Squat

  • Begin by standing with feet shoulder width apart and hold the foam roller horizontally in both hands straight above your head
  • Throughout the movement, keep your arms straight above the head
  • Slowly descend into a squat by shifting your hips backwards and bending at the knees
  • Lower into a squat as low as you comfortably can go whilst keeping the arms above the head and maintaining a vertical torso
  • Stand up and return to the start position and repeat 8-10 times

5.    Hip Extension With Core Activation

  • Begin by lying on your back with your knee’s bent and heels on the floor. Lift the toes off the floor so they are pointing up in air
  • Hold the foam roller directly above your chest with arms straight and hands pressed into each end of the roller
  • Whilst keeping the roller in this position, lift the hips off the floor my squeezing your glutes (your butt muscles). Slowly return the hips to the floor and repeat this 20 times

For the full article, visit WomensHealthMag.co.uk
 

 

Restore Muscle Therapy Foam Roller In Pink, £19.99 | Gaiam

Restore Muscle Therapy Foam Roller In Grey, £29.99 | Gaiam 

Foam Roller, £28 | Manuka