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Pilates Workout on the Foam Roller: Roll Out the Props

By HERWriter
 
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Pilates Workout on Foam Roller: Roll Out the Props Auremar/PhotoSpin

While as a Pilates instructor I believe nothing takes the place of the Pilates Reformer or other Pilates apparatus, the foam roller can help you get a similar feeling when you do not have access to the equipment.

WomensHealth.com is also a big fan of the foam roller and says, “it can even be used to mimic some of the same moves done on the Pilates Reformer to tone and stretch muscles and improve posture, giving you that long, lean look.”

Incorporating a roller into your Pilates routine can be not only more challenging, in some cases it can help enable you to perform the exercise, according to PilatesDigest.com.

“Balancing can be difficult because of the small surface area, but the foam roller also helps with modifications for certain exercises, stretching and therapeutic work.”

Below are some of my favorite Pilates exercises on the foam roller.

Scapular Retraction

Lie on your back lengthwise on the roller with your knees bent and legs pressing together, feet flat on the floor.
Make sure your shoulders are not hunched close to your ears.
Your head should be a natural extension of your spine.
Extend both arms up to the ceiling, palms facing towards each other.
Breathe in, reaching both arms towards the ceiling, while keeping them straight, allowing shoulder blades to come off the roller.
Breathe out as you push your shoulder blades back towards the roller.
This will allow you to avoid leading with the shoulders in subsequent exercises.
Repeat 6-10 times

Abs Bracing on Roller

Lie on your back lengthwise on the roller with your knees bent and legs pressing together, feet flat on the floor.
Bring your hands behind your head cradling your head, not forcefully pushing it.
Inhale to prepare and begin to exhale, pull your navel in toward your spine and gaze down toward your navel.
Think about creating the letter “C” with your body.
Breathe in again deeply as you lower back down.
Repeat 10 times.

Modified Hundreds on Roller

Lie on your back lengthwise on the roller with your knees bent and legs pressing together, feet flat on the floor.

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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