Ladies, are you slogging at the gym and still not getting that hot bod you desire? And knots in muscles are hampering your weight loss process? Well, then ask your gym trainer to hand you over a foam roller.
Foam rolling comes to your rescue during a workout because it keeps the metabolism up during the entire session and you end up losing more calories.
If you have a foam roller that is rotting in the closet, maybe it is time you pull it out. A foam roller is a tool that improves muscular performance and flexibility as well as alleviates muscle fatigue and soreness.
A study published in NATA Journals found that foam rolling effectively reduced DOMS (delayed-onset muscle soreness) and associated decrements in most dynamic performance measures. Told ya!
A foam roller is used as a muscle massager and helps you knot out tight spots in various parts of the body such as calves, shoulders, and lats. Why is that important? Well, if you won’t loosen your muscles then it will be real hard to lose weight.
That’s why we have got you six foamtastic exercises that you can do with this simple roller.
1. Back-of-thigh roll
The Back-of-Thigh Roll smoothens, tightens, and thickens congested areas of the upper legs.
To do the back-of-thigh roll, you have to sit on the floor with your legs outstretched and then lift your butt and place the roller against the back of your upper thighs, just above your knees.
You have to place your hands on the floor behind you for support and put your weight on your hands. You have to then press into the palms and lift your body up off the floor. You have to push your body up and down so it moves over the roller under the backs of the thighs ten times.
2. Sleek arms roll
This helps reduce excess fat from the upper arm and increases tone in the triceps.
To do it, you have to lie on your right side with the roller under your armpit so that it is positioned perpendicular to the right arm. Now, you have to push yourself so that the back of your arms moves the roller toward your elbow and then back up into your armpit. Do it ten times before switching sides.
3. Hip roll
Who didn’t want well-rounded hips. If you want them to then try to do this roll.
The do the hip roll, you have to lie on your right side and position the roller under your right hip, all the while keeping your right leg extended on the floor. Now, bend your left knee and place it on the floor in front of you for support and leverage. Now, lift your torso, straightening your right arm. Guide your body up and down the roller for ten times before switching sides.
There can be nothing more difficult in your journey towards a lean body than those sore muscles and aching body. Foam rolling facilitates weight loss by encouraging deeper muscle activation and improving blood circulation that speeds up the recovery process and allows you to continue on in your journey.
You have to sit on the floor with the foam roller on the lower back, resting hands behind your head. Tighten your abs and slowly bend knees to move the roller up back, to just below shoulder blades. Roll back to start.
5. Quads roll
Daily exercises often leave the muscles tight, restricting range in motion, and making it harder and more painful to workout. The foam roller allows you to loosen up your muscles – like a warm-up. Also, it increases the flexibility by breaking down the friction between muscle fibres and allowing more blood to pump through the body, increasing metabolic rate.
You have to lay face-down on the floor and place the foam roller under your hips. Once you are in position, roll up and down from hip to knees.
6. Outer thighs roll
Women have tighter outer thighs due to anatomical differences from men, giving them wider pelvic brim. Rolling outer thighs can particularly help women to make them tighter and well sculpted.
Position your body on the right side with a foam roller under your right hip and hand roll down from right hip to right knee. Repeat on the other side.