Variety is the taste and therefore, we always recommend changing the routine using different exercises, elements or intensities if we want to see results. In this case, we propose new movements with a little used sporting element: the foam roller and we show you the seven best exercises to work with it.
The foam roller is a roller of rigid foam widely used in rehabilitation of injuries or to perform passive stretching, but in this case we will see that it can be used to strengthen muscles like the abdominals if we use it as an unstable support surface above all.
To work more rectus abdominis and the deeper muscles of the middle area such as the transverse abdominal as well as lumbar and other stabilizers that contribute to improve posture, we can perform a bridge or unstable abdominal plate on roller.
Supporting the tips of the feet on a foam roller and hands or forearms on the floor, we will perform a more intense horizontal stabilization because we will have an unstable point of support and therefore, our abdomen should not only contract all the time but in the event of displacements.
We can also run lateral side plate, with the feet on the foam roller or other variants of the plank on it.
It is a movement that runs in the position of plank or abdominal plate but that incorporates displacement to the traditional isometric contraction .
Resembling the movement of a saw with our body, we will place the back of the feet on the foam roller and the forearms on the ground. From there, with body aligned from head to toe and abdomen contracted all the time, we slide the body back and forth successively in a controlled manner as you can see in the following video:
With this exercise we work with greater rectus abdominis and transversus abdominis but in addition, we request lumbar, and shoulders, arms and legs to a lesser extent.
Mountain climbers or climbers
If we want to work abdominals and also burn some calories, we can run climbers or mountain climbers who also request the effort of arm, shoulder and leg muscles.
We place both hands on a roller and tips of the feet on the floor, and aligning the body from head to foot, with the abdomen contracted at all times, we alternate with a jump to bring knees to the chest as shown.
To work the main rectum of the abdomen mainly, performing the classic crunch in which we approach torso to knees, we can execute the movement backwards, supporting the legs on the foam roller and bringing knees to the chest.
We could also bring the knees forward and both sides of the body to focus the work on the obliques as well as the greater rectus abdominis.
It is a very intense movement that works primarily rectus abdominus in its subumbilical portion and also requires the effort of other stabilizing muscles such as lumbar.
As we would with a bar, we supported the forearms on the foam roller and joined the palms of the hands, with the knees on the floor, we moved the arms and the roller forward without losing the position or breaking the waist, leaving the body go down until you get as close to the ground as possible.
Using the foam roller as an unstable support surface, we will use it vertically to extend our column on it.
Once positioned on the roller, with the feet resting on the floor and the knees bent, we raise the trunk without touching the chest with the chin and holding the view to the front to work rectum of the abdomen as shown below.
It is a classic among abdominal exercises but to be performed on an unstable surface is more intense and challenging.
Elevation of extended legs
Placing us lying on our back, placing the lumbar spine on the foam roller, we can perform this exercise that we usually perform on the floor to work on the greater rectus abdominis, especially in the region below the navel.
Both legs together rise up to be perpendicular to the trunk and descend in a controlled manner, demanding the contraction of the lower abdomen.
In this case, the roller serves as a support for the lower back, also providing instability, safety to this area of the body during movement.
If you want to work abdominals in a different way, with foam roller you can achieve it with these seven exercises that will challenge your muscles and allow you to see results.