10 Minute Core Workout with Foam Roller

10 Minute Core Workout with Foam Roller

Your set up position for your first 4 exercises is the following;
Lie on the foam roller, with the roller resting straight down your spine with your head and bum resting on the roller. Keep head in a neutral position by sliding the back of your head up the roller as you chin tuck to hold onto an imaginary tennis ball. Pull your shoulders down away from your ears and spread your chest open. Feel the corners of your shoulder blades squeezing onto the foam roller. Then without losing your positioning, suck your ribcage in and onto the foam roller. Pull your bell button in towards your spine and gently clench your bum cheeks together without imprinting your lower back onto the roller.

Now that you are set up lets add in some movement.

1- Alternating leg lifts from the floor.
Start with both feet on the floor and lift one leg at a time to table top position (leg lifted to bent knee position) Hold the position for a few seconds and then return to the floor and lift the other leg. Alternate leg lifts for 10 reps each leg.

2- Alternating leg lifts from table top position
Start with both legs lifted and resting on your elbows only. Slowly drop one heel down to the floor without the other leg dropping. Bring the lower leg back up to table top position and then repeat the movement with the opposite leg. Repeat 10 reps each leg.

3- Alternating leg lifts from the floor with arms crossed over chest
Lift arms off the floor and cross them over your chest as you lift one leg up to table top position, hold the position until you are in control and then lower it back down to the ground. Repeat 5 alternating reps per leg.

4 - Dumbbell sling drill
Hold a 2-3kg dumbbells in your right hand with elbows on the floor. Slowly press right arm upwards while you lift your left to table top position at the same time. Hold for a few seconds at the top and then return to the floor. Repeat 10 reps then swop sides.

5 - Alternating dumbbell press with both legs at table top position
Hold a dumbbell in each hand and lift both legs to table top position. Perform alternating dumbbell presses while maintaining your pelvic position.

6- alternating superman on 2 foam rollers
Start with knees on one foam roller and your hands on the other foam roller. Maintain a neutral pelvic position and keep your core engaged through out. Keep one hand and one foot grounded as you extend the opposite side. Hold for a few seconds and then return to the foam roller and extend the other arm and leg.

7 - Alternating superman with feet not grounded

Perform alternating supermans with your only point of contact being one hand and knee on the foam roller. Make sure you are in full control before returning the lifted arm and leg to the foam rollers.