The foam roller is having a moment of redemption in the wellness world. Once used almost exclusively for post-workout self-massages, ideal for relieving muscle tension and stimulating circulation, it’s now gaining popularity as an “active” tool for exercise. Much like ankle weights, resistance bands, dumbbells, and wrist weights, the foam roller is increasingly being incorporated into workout routines.
Marina Colombo, trainer and founder of PM Concept, explains how best to use it to achieve visible toning results. What is a foam roller? The foam roller is a compact, versatile piece of equipment, originally known for injury prevention, muscle activation, and recovery. Recently, it has become a rising star in the fitness world, appreciated for its ability to aid both pre-and post-workout. It’s cylindrical, and available in various lengths and densities—ranging from soft to hard. Some models feature raised bumps, offering different levels of intensity. The smaller the bumps, the gentler the massage, while larger ones provide a more intense effect, impacting muscle work based on the pressure applied.
Which foam roller should you choose? There are different models, but the two main ones are: the short one with protuberances used purely for working on circulation or muscle recovery, and the longer one made of foam and without protuberances, used instead for toning the muscles.
What can it be used for? To make sure you achieve the goal of toning the body, the foam roller can be used alone or it can be used along with other equipment such as a softball, mini-band, ankle bands or dumbbells. This increases the intensity and difficulty of the exercise, making you work harder.
Who is the foam roller recommended for? It can be used by anyone (beginner, intermediate or advanced level) starting from the simplest exercises to the more complex, intense and unstable ones that can be achieved by using it with perseverance and commitment and following a progression.
How to use the foam roller? The exercises to try Below is a total body workout consisting of 7 exercises to perform with the foam roller. Begin by sitting on the foam roller, and with the aid of a small, soft ball, activate your core by drawing your navel towards your spine, flattening your abdomen. Lean your torso slightly back to create a challenge. Using the softball, trace an inverted figure-eight motion around your legs, lifting each leg alternately. The further you tilt your torso backwards, the greater the intensity and instability you introduce to the movement, engaging your core even more. Perform this exercise for 30 seconds.
Begin in a standing position, placing one foot on the ground and the other leg resting against the foam roller behind you. Lower yourself into a lunge position while maintaining contact with the foam roller, then return to the starting position. Two key points to remember: ensure that the knee of your supporting leg does not extend beyond your toes, and as you rise, engage the glute of the supporting leg while pressing your foot firmly into the ground. For added stability, consider leaning against a chair or wall. Perform 10 repetitions on the right side and 10 on the left.
While seated, place the foam roller behind one ankle, supporting yourself with your hands on the ground behind you. Lift your pelvis and move your body horizontally back and forth, allowing the foam roller to roll under your ankle. Begin here and gradually work your way up the leg, focusing on the back, outer, and inner thigh, ensuring to treat one leg at a time.
Sit on the floor with your hands on the foam roller, fingers pointing towards your feet. Engage your triceps by bending and straightening your arms. Focus on two key points: as you bend your elbows, keep them tucked close to your body and avoid letting them flare out. Additionally, maintain a firm core to assist with balance and stability. Perform 10 repetitions.
Begin in a plank position, resting your ankles on the foam roller. Activate your core by drawing your navel towards your spine and pull your knees towards your chest. It’s crucial to maintain a straight line from your wrist to your elbow to your shoulder, controlling the movement to prevent losing proper posture. Hold for 30 seconds.
Lie supine with your feet resting on the foam roller and your back against the floor. Activate your core by tilting your pelvis forward, pressing your lower back into the ground. Once in the correct position, lift your hips into a bridge while engaging your glutes. Push the foam roller away from your body as far as you can without compromising your core and pelvic position. Return to the starting position, being careful not to go too far from the foam roller. Focus on maintaining balance and posture throughout the movement. Perform 10 repetitions.
This exercise may be the most challenging. Begin in a lateral plank position, resting your elbow on the ground and your ankle on the foam roller. Bring your elbow and knee of the same side closer together, then return to the starting position. Focus on maximum core activation to maintain stability without leaning forward or backward, ensuring that your elbow, pelvis, and foot form a straight line. For a modified version, you can hold the static plank position. Perform 10 repetitions on each side.
You can repeat the circuit 2 to 3 times while maintaining a 60 second recovery between sets.
