Position yourself as if to do a prone plank, bend your arms and rest your weight on your elbows, make sure the foam roller is positioned midway under your shins. Squeeze your core while keeping your body in a straight line for the allotted amount of time.
With your hands on the floor, fingers pointing straight ahead. Shift your weight onto your hands, keeping your arms fully extended. Shoulders should form a straight line with your hands. Place the roller so that your upper shins are resting on it.
Use your lower abs to pull your knees towards your hands, the foam roller should move along your shins to about your ankles. Then roll back – this is one!
Start in plank position with hands on roller directly under shoulders. Hop feet open and closed as you would for a jumping jack, staying on toes. Keep your knees slightly bent when you land.
Stand with your feet apart slightly wider than hip width, and turned out slightly. Extend arms overhead while holding roller horizontally. Squeeze your palms toward each other as you draw shoulder blades together. Keep your elbows in line your ears to engage upper back and arms. “Sit” into a deep squat. Press up through your heels to return to a standing position. One, repeat for the required number of reps.
Plank leg lift
Start on all fours with hands on roller. Lift your knees to the plank position, engage your core. Raise your right leg about 5 inches, then kick the raised leg out to the side keeping the leg straight, hold for 3 secs bring your leg back and lower your foot to the floor. Repeat for the desired amount of reps.
Sit up and reach
Lie vertically on the foam roller so it rests between your shoulder blades (length-wise under your torso). Extend your arms in front of you to form a 45-degree angle with the roller. Place your feet on the floor with knees bent and toes pointing straight ahead. Contracting your abdominal muscles, lift your torso towards your thighs. Lower your torso after it makes a 90-degree angle with your thighs. That’s one rep.