A foam roller is great for self-myofascial release massaging, but did it ever occur to you that you can use it for a complete workout?
This short workout will tone your butt and thighs. By using a foam roller, you’ll engage more muscles in the glutes and hamstring. You will feel the burn!
If you don’t have a foam roller, you can also use a stability ball. Just place your feet on top of the ball. You can be in shoes or without.
- Do each exercise for 30 seconds back to back without any rest.
- Rest for 60 seconds after the whole set.
- Repeat one more round.
Marching Bridges
Works: Glutes, Quads, Hamstrings, Arms.
- Start off lying on your back with your knees bent and your feet flat on the floor.
- Place the foam roller under your heels.
- Lift up your hips you draw your abs in and keep your glutes tight.
- Bring your right heel up and then back down to the foam roller. Bring your left arm back to your side. Then extend your left leg and bring your right hand to your right ear.
Alternating Cross-Body Lunges
Works: Glutes, Hamstrings, Obliques, Shoulders, and Upper Back.
- Start with your feet about shoulder-width apart, your back straight.
- Lunge forward until you reach approx. 90 degrees at both knees. Make sure not to extend your front knee past your toes though not to put a lot of stress on the knee.
- As you lunge, swing the foam roller backward along your left side. Then come up out of the lunge as you simultaneously bring the roller back to starting position.
Elevated Heel Squats
Works: Glutes, Quads,Core
- Use a foam roller and a rolled-up exercise matt to make a T on the floor.
- Stand with your back to the T and your feet about hips-width apart.
- Come up on your toes and scoot your feet backward until you can rest your heels on the roller.
- Lift your arms straight out in front of you.
- Keeping your chest up and gaze forward, sit back to lower into a squat. Use your quads to lift your body back up to the starting position.
Hip Bridges
Works: Glutes, Quads, Hamstrings.
- Start off lying on your back with your knees bent and your feet flat on the floor.
- Place the foam roller under your heels.
- Lift up your hips you draw your abs in and keep your glutes tight.
- Hold the position for a count then return back to the start.
Hamstring Roll-Outs
Works: Quads, Hamstrings, Glutes, Core.
- Start off lying on your back with your knees bent and your feet flat on the floor.
- Place the foam roller under your heels.
- Without dropping your hips, slowly extend your legs to roll the foam roller away from your body.
- When your legs are nearly straight and the roller is beneath your ankles, press into the back of your heels and your hamstrings as you bend your knees and roll the roller back toward your body.
