Pilates Roller Exercises

By Health & Medical Last updated Friday, May/24/2024

Using a roller for pilatesathletic image by Tomasz Wojnarowicz from Fotolia.com

Foam roller Pilates exercises improve posture, core stability, flexibility, and strength. The foam roller exercise tool can be used for sitting, standing or lying Pilates exercises. They can be used for beginners and advanced level Pilate exercises. There are several types of foam rollers and some even come with covers. They are made from soft closed cell foam that holds its round shape.

Toe Knee Taps

Place foam roller on the floor. Lay on back with roller in the center of your back lengthwise. Place your arms out the side and help balance your body weight. Hands can touch floor. Bend knees and keep toes on floor. Lift one leg up and touch your toe to your opposite knee the lower back to floor. Repeat on opposite leg.

Place foam roller on the floor. Lay on back with roller in center of your back lengthwise. Bend knees and keep feet flat on floor. Keep arms down by your side 3 or 4 inches off the floor. Lift your head slightly to over chest level. Hold for five seconds then return to starting position.

Lay flat on your back. Lift pelvic and place foam roller under your hips. Place hands at each side holding each side of roller. Holding roller will help hold it in place. Lift legs straight up. Bring one foot over chest level and the other foot to lower level almost touching the floor. Then take legs and switch positions. You will make a scissors motion.

Lay on floor with foam roller in center of your back lengthwise. Bend you knees and keep you feet flat on the floor. Start with arms straight along your side. Lift arms up straight hold for five seconds then return to starting position.

Lay on floor with foam roller in center of your back lengthwise. Bend knees and keep both feet flat on the floor. Each arm should be straightened out to each side and shoulder level. Lift both arms straight up and touch hands together. Return to starting position.