5 Pilates foam roller exercises

Foam roller is a good equipment for Pilates exercise. It is accepted that foam rollers which are cylinder-shaped and made of Styrofoam can be used for Pilates exercise perfectly. Here we introduce 5 Pilates foam roller exercises for your reference.

Pilates foam roller exercises

How to do Pilates Ab Prep on the Roller?

  • Step 1:Lie on the roller with your knees bent and your feet on the floor.
  • Step 2: Inhale, and perform a small nod of your head to prepare. As you exhale, engage your core and lift your head and shoulders from the roller, and your hands from the floor.
  • Step 3: Inhale and pause. Exhale to return. Using an exhalation on the return will prevent your ribs from popping forwards. If your ribs remain relaxed, balance will be easier.

How to do Pilates Toe Taps on the Roller?

  • Step 1: Lie on the roller and slowly lift your feet from the floor. Your legs should be in what is called a table top position, with your calves parallel to the floor and your shins parallel to the ceiling.
  • Step 2:Inhale to prepare, and as you exhale, lower your right foot, allowing only your toes to touch the floor.
  • Step 3: Repeat with your left foot.

How to do Scissors Pilates exercise by foam roller?

  • Step 1: Begin with your feet extended directly toward the ceiling.
  • Step 2: Inhale to prepare, and exhale open the legs to a scissor position, keeping the lumbo-pelvis region stable and reaching the energy out of the toes.
  • Step 3: Inhale to bring the legs together, and exhale to control the scissor motion in the opposite direction.

How to do Side Forearm Plank Pilates exercise by foam roller?

  • Step 1: Start on your forearm on your side with the roller under the outside of your lower leg.
  • Step 2: Hold the plank first lifting in your side closest to the floor, keeping your hips stacked.
  • Step 3: Once you feel stable, try to lift the top leg and hold.

Step 4: Try this position on the floor without the roller first.

How to do Pilates Exercise Swan on the Foam Roller?

  • Step 1: Place your forearms on the roller with feet apart and laterally rotated.
  • Step 2: Lift your head, chest and abdominals into the Swan as the roller moves toward you. Feel the energy reach out of your toes and head.
  • Step 3: Keep your abdominals engaged to support your lower back. You should not feel discomfort in your back.
  • Step 4: Stabilize your shoulder blades and keep the muscles surrounding your rib cage engaged.

Here are 5 Pilates foam roller exercises that works quite well for you to improve fitness. Follow us and you can have good health with in a few days.