Rock Solid Core Addaday Foam Roller Workout


Often when you think of your foam roller you associate it with post workout stretching and recovery.  Of course foam rolling before and after your workout can be extremely beneficial in more ways than you probably realize. 

Scheduling in regular rolling sessions are great for improving flexibility and circulation, increasing range of motion, reducing overall stress, exercise related soreness and preventing injuries. 
 
However, have you ever considered using your foam roller for a workout? 

Rock Solid Core Foam Roller Workout

While the foam roller might look basic and seem like a one trick pony, it’s actually quite useful and extremely versatile.  Take the Addaday Nonagon Roller, for example.  Not only does it feature a textured surface individually set on 9 different facets that helps to really massage the fascia but it is also perfectly portable and a great way to get in a workout on the go. 

If you really think about it, the ways to work up a sweat with the Nonagon Foam Roller are endless.  You can use it to replace a stability ball or even val-slides to help you improve balance and flexibility and build strength while simultaneously integrating self massage techniques. 

Below is an example of a core workout with the Nonagon Foam Roller that will leave you feeling the burn, in a good way! 

foam roller workout infographic

PLANK: Position the foam roller at your feet/shins.  Assume the plank position with your weight resting on your forearms and your hands pressed firmly into the ground. Keep your body a straight line, making sure not to dip or bike your butt.  Hold this position for 30 seconds to 1 minute depending on ability level. 

SIDE PLANK: Lie on your side with the foam roller positioned above your ankle. Rest on your forearm with your elbow directly underneath your shoulder, hand pressed firmly into the ground. Lift your hips up off the floor while maintaining a straight line.  Your neck should be in line with your spine and your hips should be square.   Hold this position for 30 seconds and then switch sides. 

Elevated Glute Bridge: Begin in the seated position with the roller placed under your feet.  Lie down on the mat making sure that your back is flat to the ground, not arched.  Tighten your glutes as you lift your hips up off the floor, forming a straight line from your knees to your shoulders.  Hold for 3-5 seconds before returning to starting position.  Repeat for a duration of 30 seconds.

Knee Tuck to Push-Up: Start in the push-up position with the foam roller placed on your shins.  Roll your knees into your chest then back into starting position.  Keeping your core engaged, lower your body down to the floor until your chest touches the ground.  Repeat for 30 to 45 seconds. 

Russian Twist: Sit with your torso leaning back at a 45 degree angle, knees bent and feet elevated off the floor.  Hold the foam roller in front of your chest and then rotate your SHOULDERS (do NOT actually twist) to the left and then to the right.  Repeat for a duration of 30 to 45 seconds.  

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Perform above sequence 2-3 times.

So, the next time you grab your foam roller, think of it as an all-in-one piece of gym equipment – it’s a great tool for warming up, strengthening key muscles and massaging away the soreness post-workout. 

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This post is also linked up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs for Coach’s Corner.


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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!

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