Foam rollers are taking over the fitness world looking to be a promising tool to burn body fat in no time. And after trying these exercises I can feel the burn all over the place. You should try it too. It might look simple but the amount of firmness you put into this workout will leave you exhausted.
Check out these 5 foam roller exercises for fast-burning fat and let me know what you think:
1. Back-of-Thigh Roll
Image Credits: Lauren Roxburgh
Sit on the floor with your legs outstretched;
Then lift your butt;
Place the roller against the back of your upper thighs;
Place your hands on the floor behind you for support;
Put your weight on your hands, pressing into your palms, to lift your body up off the floor;
Gradually push your body up and down;
The roller should move under the backs of your thighs;
Repeat this movement 10 times.
2. The Hip Roll
Image Credits: herald.ie
Lie on left side with roller under left hip;
Your right leg should be crossed in front, foot flat;
Support your upper body on left forearm;
Place your right hand on hip, with head in line with spine;
Press into right foot and roll down the side of leg from just below hip to above knee;
Stop when you find a tender point;
Hold, release, and repeat 10 times by switching sides.
3. Shoulder Foam Roll
Image Credits: Redefining Strength
Lie on your right side with the roller under your right armpit;
It should be positioned perpendicular to your upper arm;
Push yourself so the back of your arm moves the roller toward your elbow;
Then back up into your armpit;
Repeat 10 times, then switch to the other arm.
4. Figure Four Roll
Image Credits: Live Strong
Sit on the roller;
Reach your left arm behind you with your left palm on the mat for stability;
Cross your right ankle over your left knee in a figure four position;
Shift your weight slightly over to the right hip/glute area;
Then, roll back and forth a few inches in each direction;
Next, roll in circles to help increase circulation and blood flow;
Repeat this movement on the other side for 10 reps.
5. Front of the Thigh Roll
Image Credits: Equilibrio
Lie down with your belly facing the mat;
Your elbows should be under your shoulders, palms down;
Keeping your legs straight, place the roller just above the front of your knees;
Engage your core to prop yourself up and protect your lower back;
Ground through your forearms and bend your knees;
Using your arms and core, exhale as you roll up the front of your thighs to your hipbones;
Inhale as you press the roller down to just above the front of your knees;
Repeat this movement eight to 10 times.